DAY OFF!!!
Buongiorno. Visto che è domenica mi avvalgo della facoltà di non svegliarmi. ( Peanuts )
Luglio 2016
IT’S TO EXAM TIME!!! THE CHALLENGE OF THE MONTH!
A) “LIFT UP LUKE”
AMRAP 5 minutes
4 Power Cleans #70/50 kg
24 Double Unders
10 Pull-Ups
rest 3′
B) “DG”
AMRAP 10 minutes
8 Toes-to-Bar
8 Dumbbell Thrusters #15/10
12 Dumbbell Walking Lunges #15/10
rest 3′
C) “OPEN 11.2”
AMRAP 15 minutes
9 Deadlifts #70/50 kg
12 Push-Ups
15 Box Jumps #60/50 cm
Score is partial and total reps
W
Warm-up:
3′ Jump Rope SU/DU
25x each with a PVC:
Shoulder dislocates; Shoulder press; Overhead squat; Romanian deadlift; BentRow; Goodmornings
Mobility & Skills
BURGENER WARM UP PVC/Barbell
” Incredible Hulk”
AMRAP 20 minutes
5 Deadlifts #50/30
5 Hang Power Cleans #50/30
5 Front Squats #50/30
5 Push Press #50/30
5 Back Squat #50/30
Read MoreMG
Warm-up
2′ Jump Rope + 5x 30″ on 30″ Off Duoble Unders
Then, 2 rounds of:
10 Box step-ups #50/40; 10 Ball slam #9/6; 10 Hand-release push-ups; 10 Sit-ups Mobility & Skills: HSPU – Double Unders Midline Stability & Core: 2x Tabata: Plank; Side Bridge; Dead Bug; Hollow Rock For Time: Buy in 100 Double Unders; Then
Handstand Push-Ups 15-13-11-9-7-5-3-1x
L Pull-Ups 1-3-5-7-9-11-13-15x Every Round perform 100 mt Shuttle Sprint
GW
Warm-up:
20x Indu Push-Ups; 20x Tuck Crunch; 20x Air Squat
20x V-ups; 20x Walking lunges; Jump Rope 2 minutes
Skills & Mobility
Deadlift – Jerk
For Time
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT
(Cindy- 5 Pull-ups;10 Push-ups;15 Squats
DT- 12 deadlift; 9 hang power clean; 6 jerk #70/50 )
IF YOU COMPLETE UNDER 12 MINUTES REST 3′ AND:
3X8 Front Squat #75% 1 RM Rest 30″ from set
Rest 3′
3 Rounds NOT for Time
5 Weighted Strict Pull Ups
5 Weighted Strict Ring Dip