All posts in ottobre 2020

Venerdì 23/10/20

For Time
50 Sit Up
50 Weighted Sit Up
50 Sit Up

Advanced Rx Scaled

12′ AMRAP of
50 Double Unders
15 Toes to Bar
5 Front Squat (60/40)

12′ AMRAP of
50 Double Unders/
30” DU Skill
15 Toes to Bar/Knee to Chest
5 Front Squat (50/35)

12′ AMRAP of
50 Single Unders
15 Knee to Chest
5 Front Squat (by feel)

 23

Giovedì 22/10/20

5 Sets
1 Muscle Clean
2 One and half Front Squat

Advanced Rx Scaled

Hang Squat Clean
1-1-1-1-1-1-1

Hang Squat Clean
1-1-1-1-1-1-1

Hang Squat Clean
1-1-1-1-1-1-1

 22

Mercoledì 21/10/20

Push Press (every 2′)
1-1-1-1-1-1-1

Advanced Rx Scaled

Amrap 8′
Ladder 3 Up
Clean and Jerk (50/35)
Burpees
4′ rest
Amrap 6′
Ladder 2 Up
Clean and Jerk (60/40)
Burpees
3′ rest
Amrap 4′
Ladder 1 Up
Clean and Jerk (70/45)
Burpees

Amrap 8′
Ladder 3 Up
Clean and Jerk (40/30)
Burpees
4′ rest
Amrap 6′
Ladder 2 Up
Clean and Jerk (50/35)
Burpees
3′ rest
Amrap 4′
Ladder 1 Up
Clean and Jerk 60/40)
Burpees

Amrap 8′
Ladder 3 Up
Clean and Jerk (by feel)
Burpees
4′ rest
Amrap 6′
Ladder 2 Up
Clean and Jerk (by feel)
Burpees
3′ rest
Amrap 4′
Ladder 1 Up
Clean and Jerk (by feel)
Burpees

 21

Martedì 20/10/20

Emom 10′
2-7 Strict Pull Up

Advanced Rx Scaled
4 Round For Time
10 Snatch (40/30)
10 OH Squat (40/30)
4 Round For Time
10 Snatch (30/20)
10 OH Squat (30/20)

4 Round For Time
10 Snatch (by feel)
10 OH Squat (by feel)

 20

Lunedì 19/10/20

Front Squat (every 2′)
1-1-1-1-1-1-1

Advanced Rx Scaled

4 Round For Time
30/21 Cal Row
15 Thruster (40/30)

4 Round For Time
30/21 Cal Row
15 Thruster (30/20)

4 Round For Time
30/21 Cal Row
15 Thruster (by feel)

 19

Sabato 17/10/20

Advanced Rx Scaled

For Time
25 Weighted Step Up Over (25/17.5)
100 Double Unders
50 DB Hang Clean and Jerk (25/17.5)
200 Double Unders
50 DB Hang Clean and Jerk (25/17.5)
100 Double Unders
25 Weighted Step Up Over (25/17.5)

For Time
25 Weighted Step Up Over (by feel)
100 Double Unders / 150 Single Unders
50 DB Hang Clean and Jerk (by feel)
200 Double Unders / 300 Single Unders
50 DB Hang Clean and Jerk (by feel)
100 Double Unders / 150 Single Unders
25 Weighted Step Up Over (by feel)

For Time
25 Weighted Step Up Over (by feel)
100 Single Unders
50 DB Hang Clean and Jerk (by feel)
100 300 Single Unders
50 DB Hang Clean and Jerk (by feel)
100 Single Unders
25 Weighted Step Up Over (by feel)

 17

Venerdì 16/10/20

Shoulder Press (every 2′)
1-1-1-1-1-1-1-1

Advanced Rx Scaled

5 Round for Time
25 DU
10 Chest to Bar
25 DU
10 Toes to Bar

5 Round for Time
25 DU / 50 SU
10 Pull Up
25 DU / 50 SU
10 Knee to Chest

5 Round for Time
25 SU
10 Ring Row
25 SU
10 Knee to Chest

 16

Giovedì 15/10/20

5 Sets
1 Clean Pull
1 Power Clean with 2″ Pausa

Advanced Rx Scaled

For Time
21-15-9-15-21
Power Clean (35/25)
Lateral Burpees

For Time
21-15-9-15-21
Power Clean (by feel)
Lateral Burpees

For Time
21-15-9-15-21
Power Clean (by feel)
Lateral Burpees

 15

Mercoledì 14/10/20

4 rounds
20 Russian Twist
15 Hollow Rocks
10 V ups
60″ Rest b/w rounds

Advanced Rx Scaled

Every 90″ x 10 Round
2 Ring Muscle Up
4 Handstand Push Up
8 American Swing (32/24)

Every 90″ x 10 Round
2 Strict Chest to Bar
4 AbMat Handstand Push Up
8 American Swing (by feel)

Every 90″ x 10 Round
2 Pull Up
4 Box Handstand Push Up
8 American Swing (by feel)

 14

Martedì 13/10/20

Back Squat (every 2′)
1-1-1-1-1-1-1-1

Advanced Rx Scaled
3 Round of
10 DB Clean sx (22.5/15)
10 DB Jerk sx (22.5/15)
10 DB Squat sx (22.5/15)
10 DB Clean dx (22.5/15)
10 DB Jerk dx (22.5/15)
10 DB Squat dx (22.5/15)
3 Round of
10 DB Clean sx (by feel)
10 DB Jerk sx (by feel)
10 DB Squat sx (by feel)
10 DB Clean dx (by feel)
10 DB Jerk dx (by feel)
10 DB Squat dx (by feel)

3 Round of
10 DB Clean sx (by feel)
10 DB Jerk sx (by feel)
10 DB Squat sx (by feel)
10 DB Clean dx (by feel)
10 DB Jerk dx (by feel)
10 DB Squat dx (by feel)

 13