Mese: Novembre 2019

DAY 1

18.11.2019

W M

warmup

4 ROUND FOR TIME

20/15 CAL BIKE
20 AMERICAN SWING
20 MT KB FR WALKING LUNGE

RX 24/16 KG
SC 16/12 KG
BG 12/8 KG

DAY 6

16.11.2019

“CHIPPER WORKOUT IN TEAM OF 2 “

FOR TIME
2 RDS OF:

50 HANG CLEAN & JERK
500mt ROW
50 HANG SQUAT CLEAN
500mt ROW
50 BOX JUM OVER 60/50

RX 40/30
SCL 30/20
BEG 20/15

DAY 5

15.11.2019
M G

warmup

AMRAP 20′
6 HSPU
10 BURPEES PULL UPS
20 SIT UPS

DAY 4

14.11.2019
W M

warmup

A. STRENGHT
6/6/6/6
FRONT SQUAT

every2’30”

B. METCON
FOR TIME
10 laps run
6.12.18.24 power clean

RX 50/35
SCL 40/25
BEG 20/15

DAY 3

13.11.2019

warmup

50/40/30/20/10 alt.db snatch
50 double unders

time cap 18′

RX 20/15
SCL 15/10
BEG 10/6

ACCESSORY WORK
4 SET
5/8 STRICT PULLUP
every 2′

DAY 2

12.11.2019

warmup

TEAM OF TWO

12 ROUNDS FOR TIME ( 6 rds each ) of :

AMRAP 2′
buy in
15 db pushup
12 t2b

then
….max kcal

DAY 6

11.11.2019

warmup

TEAM OF TWO

FOR TIME
5 RDS

A. 20 HANG POWER SNATCH
B. hold in 1 db in FRONT RACK

B. 20 dual db step over box 60/50
A. hold barbell in FRONT RACK

RX 40-20 / 30-15
SCL 30-15 / 20-10
BEG 20-10 / 15-6

DAY 6

09.11.2019

warmup

TEAM WOD X 4

FOR TIME

3,2 K ROW
160 KCAL ASS.BIKE

120 PUSH PRESS empty bar
120 BACK LUNGES empty bar
120 BOXJUMP OVER 60/50
while 2 partner mantain HOLD DL 140/100

DAY 5

08.11.2019

warmup

OPEN WORKUOT 20.5
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

DAY 4

07.11.2019

W G

warmup

core training

5 RFT
12 hang power clean
12 push jerk
12 lateral bar burpees

Rx: 40/30
Scl: 30/20
Beg: 20/15