31.05.2018
warmup
mobility
On the 2:00 x 7 Sets:
36 Double Unders
9 Toes to Bar
3 Power Cleans TNG
Score is max kg in 3 power cleans
Mese: Maggio 2018
30.05.2018
30.05.2018
warmup
mobility
Push Press
in 12′
Build to Heavy Set of 5
3 Rounds For Time:
30 AS ktb *24/16 **16/12
25 Wallballs 9/6
20 2 Dumbbell Hang Clean and Jerks *22.5/15 **15/10
29.05.2018
29.05.2018
warmup
mobility
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Schwinn Bike
10-8-6-4-2: Deadlifts *120/80 **80/50
24.05.2018
24.05.2018
warmup
mobility
For Time:
27-21-15-9
Toes to Bar
After each round:
30/20 Kcal Schwinn Bike or 20/14 Kcal Row
15 mt Front Rack 2 dumbell Walking Lunge *22,5/15 **15/10
23.05.2018
23.05.2018
warmup
mobility
AMRAP 15:
RX
15 Power Snatches 35/25
30 Double Unders
15 Wallballs 9/6
30 Double Unders
SCALED
15 Power Snatches **30/20
90 Single Unders
15 Wallballs 9/6
90 Single Unders
22.05.2018
22.05.2018
warmup
mobility
For Time:
21-15-9
Deadlifts *100/70 **70/50
400 Meter Run
21.05.2018
21.05.2018
warmup
mobility
For Time:
5 Rounds of “Cindy”
30 Front Squats *60/40 **50*30
1,000 Meter Row – Run or 3k bike
19.05.2018
19.05.2018
warmup
mobility
Teams of 3:
For Time (30 Minute Cap):
90/60 Calorie Schwinn Bike or Row, 75 Power Snatches, 75 Thrusters *30/20 **20/15
90/60 Calorie Schwinn Bike or row, 60 Power Snatches, 60 Thrusters *35/25 **25/20
90/60 Calorie Schwinn Bike or Row, 45 Power Snatches, 45 Thrusters *40/30 **30/25
90/60 Calorie Schwinn Bike or Row, 30 Power Snatches, 30 Thrusters *45/35 **35/30
90/60 Calorie Schwinn Bike or Row, 15 Power Snatches, 15 Thrusters *50/40 **40/35
18.05.2018
18.05.2018
warmup
mobility
Class Divides into 2 Teams:
3 Rounds:
Team 1: Assault Bike (Team Score)
Team 2: 200/150/100 Meter Prowler Push
SCORE IS TOTAL KCAL IN 3 RDS
17.05.2018
17.05.2018
warmup
mobility
“Pump It Up”
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)
100 Calorie Schwinn Bike or 1 K row
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)