Month: febbraio 2017 (page 1 of 2)

280217

A. Conditioning
1:30 Wall Ball
1:00 Rest
1:00 Wall Ball
0:30 Rest
0:30 Wall Ball

B. Metcon
7RNFT
12 Strict push up
12 Strict pull up
30″ bar L-Sit

270217

Open 17.1

10 Db Snatch @22,5/15 kg
15 Burpee Box Jump Over @60/50cm
20 Db Snatch
15 Burpee Box Jump Over
30 Db Snatch
15 Burpee Box Jump Over
40 Db Snatch
15 Burpee Box Jump Over
50 Db Snatch
15 Burpee Box Jump Over

250217

TEST.
5K RUN

240217

A. Skills
EMOM 6′
2 Hang Power Clean @30/20
3″ hang + 3″ power p. + 3″ catch

B. Metcon
Amrap 12′
200mt run
12 Push Jerk @60/40

230217

A. Conditioning
1:30 burpee touch
1:00 rest
1:00 burpee touch
0:30 rest
0:30 burpee touch

B. Metcon
For Time
20-15-10-5-10-15-20
Power Clean @40/30
Box Jump

220217

A. Skills/Volume
4 X max HSPU
1^ set = max set
2-3-4^ = 50%+1

B. Weightlifting 1
1RM Squat Snatch

C. Weightlifting 2
5×1 @90% 1RM
Squat Snatch

210217

A.
Amrap 4′
Max T2B

B.
EMOM 21′
30″ A.Swing @24/16
30″ Strict chin up pull up
40″ DU

200217

“Open 16.5”

21-18-15-12-9-6-3
Thruster
Burpee lateral
 

180217

Hero Class

“Loredo”
6RFT
24 squat
24 push up
24 walking lunge
400 mt run


4 X 3’on/1’off
20 A.Swing @28/20
Amrep box jump over

170217

Skills
EMOM 10′
– 30″ du
– 40″ pull up


For Time
1k run
20 Hang Power Snatch @40/25
20 lateral burpee
20 goblet squat @24/16
 

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