All posts in aprile 2019

Martedì 30/04/19

“The Gauntlet”
30 minute AMRAP of:
“Jackie”
1000m Row
50 Thrusters @20/15 kg
30 Pull-ups
Then
“Karabell”
10 rounds
3 Snatches @60/40 kg
15 Wall Ball @9/6 kg
Then
AMRAP of Cindy in the remaining 30 minutes:
5 pull-up
10 push-up
15 squat

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Lunedì 29/04/19

A. Back Squat
5-3-1-5-3-1

B. 3 Set of
200m Run
1′ Rest
400m Run
1’30″ Rest
800m Run
2′ Rest

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Sabato 27/04/19

In Team of 2 (1 round each)
20′ AMRAP of
10 DB Snatch @22,5/15 kg
10 Box Jump Over
10 Wall Ball @9/6 kg

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Venerdì 26/04/19

A. 1 Snatch Balance + 2 OH Squat
8′ Work on moderate set

B. 12′ AMRAP of
10 Front Squat @50/35
10 Shoulder to Overhead @50/35
10 Lateral Burpees

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Mercoledì 24/04/19

A. 4 Round
15m Double KB Front Rack Walking Lunge
20 AbMat Sit Up
1′ Rest b/t Sets

B. 18′ EMOM
Odd 2 Heavy Hang Power Clean
Even Strict Pull Ups (30% of Max Reps Unbroken)

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Martedì 23/04/19

40′ EMOM
1. Double Unders
2. Rowing
3. Bike
4. Burpees

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Sabato 20/04/19

“MANION”
7 Rounds For Time
400 meter Run
29 Back Squats @60/40

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Venerdì 19/04/19

A. Push Press
3-2-1-3-2-1-3-2-1

B. 4 RFT of
75 DU
15 Double KB Thruster @16/12 kg

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Giovedì 18/04/19

A. Muscle Snatch
work on for 10′

B. For Time
50-35-20
DB Snatch
10-8-6
Bar Muscle Up

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Mercoledì 17/04/19

A. 5 Set of
1′ Plank on Elbow
5 Dragon Flag
2′ Rest b/t Sets

B. In 5′
Max Cal Row

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