Mese: Luglio 2018

18.07.2018

Warmup

Mobility

Alternating On the Minute x 30 (15 Rounds):

Even Minutes – 15/12 Calorie

Odd Minutes – 15 Burpees

17.07.2018

Warmup

Mobility

5 Rounds for time :

5 Power Clean and Jerks *70/45 **50/30
10 Chest to Bar Pull-ups

16.07.2018

Warmup

Mobility

Back Squat
5 Sets of 3

Front Rack Reverse Lunge
3 Sets of 12

Alternating Tabata x 8 Minutes:

Back Squat *empty bar
Double Unders

14.07.2018

Warmup

Mobility

For Time:

21 Overhead Squats *40/30 **30/20
200 Meter Run
21 Thrusters *40/30 **30/20
200 Meter Run

15 Overhead Squats *40/30 **30/20
200/150 Meter Row
15 Thrusters *40/30 **30/20
200/150 Meter Row

9 Overhead Squats *40/30 **30/20
20/14 Calorie Schwinn Bike
9 Thrusters *40/30 **30/20
20/14 Calorie Schwinn Bike

13.07.2018

Warmup

Mobility

” triple triplet “

AMRAP 4:
27/21 Calorie
21 Power Cleans *60/40 **50/30
15 Burpee Box Jump 60/50

rest 4 minutes

AMRAP 4:
27/21 Calorie
21 Power Cleans *50/30 **40/25
15 Burpee Box Jump 60/50

rest 4 minutes

AMRAP 4:
27/21 Calorie
21 Power Cleans *40/25 **30/20
15 Burpee Box Jump 60/50

11.07.2018

Warmup

Mobility

For Time:

200 Double Unders

1,500 Meter Row or 3 / 2 miles bike

100 Wallballs 9/6

50 shuttle run

10.07.2018

Warmup

Mobility

“Helen”

3 Rounds for time :
400 Meter Run
21 Kettlebell Swings *24/16
12 Pull-ups

09.07.2018

Warmup

Mobility

Teams of 3

AMRAP 7:
50 Bench Press 60/40
50 Bench Press 70/45
AMRAP Bench Press 80/50

rest 3 minutes

50 Hang Squat Cleans 50/35
50 Hang Squat Cleans 60/40
AMRAP Hang Squat Cleans 60/45

rest 3 minutes

50 Deadlifts 80/60
50 Deadlifts 100/70
AMRAP Deadlifts 120/80

07.07.2018

Warmup

Mobility

” DOUBLE BANGER “

for time

100 DU
50 DL *100/70 **70/50
25 WB 9/6
12 MU
25 WB
50 DL
100 DU

06.07.2018

Warmup

Mobility

Teams of 2, AMRAP 20:

50/35 Calorie Schwinn Bike
50 Kettlebell Swings *32/24 **24/16
50/35 Calorie Schwinn Bike
200 Meter carry d-ball – atlas stone – 2 ktb 24/16