Month: marzo 2017 (page 1 of 3)

310317

A. Volume

EMOM 10′
– 40″ T2B
– 30″ DU

B. Metcon

Amrap 3′
8 Hang Squat Snatch @50/35
max nose&tose

– 1 ‘ rest –

Amrap 3′
7 Hang Squat Snatch @50/35
max nose&tose
– 1′ rest –

Amrap 3’
6 Hang Squat Snatch @50/35
max nose&tose

300317

A. Skills

Butterfly Pull Up

B. Metcon

Amrap 22′
600mt run
11 Burpee Box Jump Over
11 Russian Swing @28/20

290317

A. Skills

EMOM 10′
2 Power Clean @30/20 (1’hang+1’catch)

B. Strenght

Find 1RM Power Clean & Push Jerk

C. Metcon

Death By PC+PJ
1′: 1 PC+PJ @50%
2′: 2 PC+PJ
3′: 3 PC+PJ
ecc.. ecc..

280317

A. Conditioning

50 Bar Facing Burpee

B. Metcon

EMOM 10′
5 Strict Pull up + 10 Db Snatch @25/15

270317

A. Open 17.5

10RFT
9 Thruster @43/29
35 DU

270317

A. Open 17.5
10RFT
9 Thrsuter @43/29
35 DU

250317

Hero Class

“Bull”
2RFT
200 DU
50 OHS @70/50
50 Pull Up
1 mile run

240317

A. Skills

3RNFT
5 High hang Squat Clean @30/20
5 Hang Squat Clean (Pause Hang)
5 Hang Squat Clean

B. Metcon

For Time
40 Front Squat @50/35
30 Squat Jump BB
20 Clean&Jerk
30 Squat Jump BB
10 Power Snatch
30 Squat Jump BB

230317

A. Volume/Strenght

EMOM 10′
– 40″ Strict HSPU
– 30″ DU

B. Metcon

4R
1′ SDLHP @40/25
1′ Box Jump
1′ Sit up
1′ Pull Up
1′ rest

220317

A. Metcon

21-18-15-12-9-6-3
Muscle Snatch @30/20
Push up

B. Core Strenght

5RNFT
30″ Hollow
20 Sit up

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