Mese: Marzo 2018

DAY 1

19.03.2018

warmup

mobility

1 – oly lift HANG POWER CLEAN
5-4-3-2-1
climb wheght

2 – amrap 10′

10 HPWCL *60/40 **50/30
20 ABMAT SITUP
40 DU

SCORE is rounds + reps

DAY 6

17.03.2018

warmup

mobility

“18.4 open workout”
For Time:
21 Deadlifts (225/155)
21 Handstand Push-ups
15 Deadlifts (225/155)
15 Handstand Push-ups
9 Deadlifts (225/155)
9 Handstand Push-ups
21 Deadlifts (315/205)
50-ft. Handstand Walk
15 Deadlifts (315/205)
50-ft. Handstand Walk
9 Deadlifts (315/205)
50-ft. Handstand Walk

Time Cap: 9 Minutes

DAY 5

16.03.2018

warmup

mobility

FOR TIME

21-18-15-12-9-6-3

BURPEES & AS ktb *24/16 **16/12
TTB

TIME CAP 25′

DAY 4

15.03.2018

warmup

mobility

4 RDS

AMRAP 2′
15 STOH *40/30 **30/20
12 LATERAL BAR BURPEES
9 SDLHP *40/30 **30/20
6 LATERAL BAR BURPEES
3 WALL BALL SHOT

REST 2’BTS

DAY 3

14.03.2018

warmup

mobility

“Humble Pi”
Every Minute on the Minute x 16 (4 Rounds):
1st: 15/12 Calorie Schwinn Bike
2nd: 7 Deadlifts *100/60 **60/40 + 7 Handstand Push-ups
3rd: 15/12 Calorie Row
4th: 10 Chest to Bar Pull-Ups

12.03.2018

warmup

mobility

“18.3 open workout”

2 Rounds For Time Of:
100 Double-Unders
20 Overhead Squats 50/30
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches 22,5/15
100 Double-Unders
12 Bar Muscle-Ups
Time Cap: 14 Minutes

DAY 4

08.03.2018

warmup

mobility

TEAM OF 2-3

amrap 25′

15 Kcal
12 thrusters *40/30 **30/20
12 2DB power clean *22.5/15 **15/10

score for each team is total Kcal

07.03.2018

warmup

mobility

“Four by Four”

EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row

DAY 1

05.03.2018

warmup

mobility

amrap 12′

30 AS ktb *24/16 **16/12
15 SDLHP *40/30 **30/20
30 DU
15 PUSH PRESS

18.2 
1-2-3-4-5-6-7-8-9-10 Reps For Time Of: 
Dumbbell Squats (50’s/35’s) 
Bar-Facing Burpees

18.2a 
1RM Clean

12 Minutes to Complete Both 18.2 and 18.2a