All posts in settembre 2020

Mercoledì 30/09/20

4 Set of
1 Muscle Clean
1 Power Clean
1 Push Press
1 Push Jerk

Advanced Rx Scaled
Every 3′ for 4 Set
2 Round of Cindy
10 Clean and Jerk (60/40)

Every 3′ for 4 Set
2 Round of Cindy
10 Clean and Jerk (by feel)

Every 3′ for 4 Set
2 Round of Cindy
10 Clean and Jerk (by feel)

30

Martedì 29/09/20

7′ EMOM
1-7 Strict Pull Up

Advanced Rx Scaled
“Diane”
21-15-9 of
Deadlift (102/70)
HSPU
“Diane”
21-15-9 of
Deadlift (by feel)
HSPU
“Diane”
21-15-9 of
Deadlift (by feel)
Box HSPU

29

Lunedì 28/09/20

Back Squat
5-3-1-5-3-1

Advanced Rx Scaled

14′ AMRAP of
7 Thruster (50/35)
14 Toes to Bar
21 Lateral Burpees

14′ AMRAP of
7 Thruster (by feel)
14 Toes to Bar/Knee to Chest
21 Lateral Burpees

14′ AMRAP of
7 Thruster (by feel)
14 Knee to Chest
21 Lateral Burpees

 28

Sabato 26/9/20

Advanced Rx Scaled

18′ AMRAP of
20 Hang Power Snatch (40/30)
20 Bar Facing Burpees
200m Run

18′ AMRAP of
20 Hang Power Snatch (by feel)
20 Bar Facing Burpees
200m Run

18′ AMRAP of
20 Hang Power Snatch (by feel)
20 Bar Facing Burpees
200m Run

 26

Venerdì 25/09/20

4 Set of
10 2KB Turkish Sit Up
40 Flutter Kick
1′ Rest

Advanced Rx Scaled
Every 2′ for 5 Sets
250/200m Row
15 Toes to Bar

Every 2′ for 5 Sets
250/200m Row
15 Knee to Chest

Every 2′ for 5 Sets
45” Row
15 Sit Up

 25

Giovedì 24/09/20

Clean
5 Set
1 Clean Pull
1 Muscle Clean
1 Power Clean
1 Squat Clan

Advanced Rx Scaled

12′ AMRAP
20 Hang Power Clean (50/35)
40 Air Squat

12′ AMRAP
20 Hang Power Clean (by feel)
40 Air Squat

12′ AMRAP
20 Hang Power Clean (by feel)
40 Air Squat

24

Mercoledì 23/09/20

7′ EMOM
1-5 Strict HSPU

Advanced Rx Scaled
For Time
30 HSPU
30 Wall Ball (9/6)
20 HSPU
40 Wall Ball (9/6)
10 HSPU
50 Wall Ball (9/6)

For Time
30 AbMat HSPU
30 Wall Ball (by feel)
20 AbMat HSPU
40 Wall Ball (by feel)
10 AbMat HSPU
50 Wall Ball (by feel)

3 Round For Time
5 Wall Climb
30 Wall Ball (by feel)

 

23

Lunedì 21/09/20

Front Squat
3-3-
2-2-2-1-1-1-1

Advanced Rx Scaled

20′ EMOM
1. 10/8 Cal Row + Max Burpees Over the Row
2. 30 DU + Max Box Jump
3. 10 American Swing (32/24) + Max Goblet Squat
4. Rest

20′ EMOM
1. 10/8 Cal Row + Max Burpees Over the Row
2. 30 DU / SU + Max Box Jump
3. 10 American Swing (by feel) + Max Goblet Squat
4. Rest

20′ EMOM
1. 20″ Cal Row + 30″ Max Burpees Over the Row
2. 20″ DU / SU + 30″ Max Box Jump
3. 20″ Russian Swing (by feel) + 30″ Max Goblet Squat
4. Rest

 21

Sabato 19/09/20

Advanced Rx Scaled

“Tommy Mac”
2 Rounds For Time
12 Burpees
12 Thrusters (50/35)
12 Burpees
12 Power Snatches (50/35)
12 Burpees
12 Push Jerks (50/35)
12 Burpees
12 Hang Squat Cleans (50/35)
12 Burpees
12 Overhead Squats (50/35)

 

“Tommy Mac”
2 Rounds For Time
12 Burpees
12 Thrusters (by feel)
12 Burpees
12 Power Snatches (by feel)
12 Burpees
12 Push Jerks (by feel)
12 Burpees
12 Hang Squat Cleans (by feel)
12 Burpees
12 Overhead Squats (by feel)

“Tommy Mac”
2 Rounds For Time
12 Burpees
12 Thrusters (by feel)
12 Burpees
12 Power Snatches (by feel)
12 Burpees
12 Push Jerks (by feel)
12 Burpees
12 Hang Squat Cleans (by feel)
12 Burpees
12 Overhead Squats (by feel)

 

 19

Venerdì 18/09/20

Clean
5 Set
1 Clean Pull
1 Muscle Clean
1 Front Squat

Advanced Rx Scaled
Clean
1-1-1-1-1-1-1

Clean
1-1-1-1-1-1-1

Clean
1-1-1-1-1-1

18