WORKOUT of the DAY
12 Ott 2017
5 rounds of 10 back squat @ bw + 20/15 cal assault bike ::: 3 min rest after each round :::
11 Ott 2017
"Nate" Amrap 20' 2 muscle ups - rings 4 hand stand push ups 8 KB swings @ 32/24 kg
10 Ott 2017
Amrap 8 min Ladder 3/6/9/... clean & jerk @ 60/40 kg burpees ::: ::: ::: ::: ::: Conga Line - Squat Clean
9 Ott 2017
"Artie" Amrap 20 min 5 pull ups 10 push ups 15 air squat 5 pull ups 10 thruster @ 40/30 kg
6 Ott 2017
5 rounds, for reps 1' Calories 1' Box Jumps 1' DB thrusters 1' Rest
5 Ott 2017
Hang Squat Clean 3-3-3-3-3 then 3 rounds for time 15 hang power cleans 60/40 Kg 15 toes to bar
4 Ott 2017
"Mr. Joshua" 5 rounds for time of 400m run 30 sit ups 15 deadlift @ 115/75 kg
3 Ott 2017
Teams of 2 3 rounds for time 50 burpees 40 pull ups 30 Hand Stand Push Ups 20 Sandbag Cleans 10 Rings Muscle ups
2 Ott 2017
For Time Ladder 10 / 1 clean & jerk @ 70/45 kg + 15 wall balls after each round
29 Set 2017
CFPR Test n.9 For Time 30 - 25 - 20 - 15 - 10 - 5 power clean @ 50/35 kg wall balls @ 9/6 kg ::: ::: ::: ::: ::: ::: ::: Power Clean "Conga Line"