In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400m run – 500m ROW/SKIERG – 1500m Bike – 200 double unders 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Only one person may be on the CARDIO Station. While one partner CARDIO, the partner should be working through […]

WORKOUT 20.1 Ten rounds for time of: 8 Ground to Overhead (95/65 lbs) – (43/29Kg) 10 Bar-Facing Burpees Time cap: 15 minutes

A. Every 2 minutes, for 16 minutes (8 sets) of: Slow Pull Snatch – 2 reps Worl around 70/80% of your 1-RM Snatch B. “CrossFit Games Open Workout 19.3″ For time: 60m (75reps) Dumbbell Overhead Walking Lunge (22.5/15 Kg DB) 50 Dumbbell Box Step-Ups (60/50cm) 50 Strict Handstand Push-Ups 60m Handstand Walk or 15 Wall […]

A. Four sets of: Front Squat x 2 reps @ 90% Rest 15 seconds Front Squat x 4 reps @ 80% Rest 2-3 minutes B. For time: 50 American Swing 40 Toes to Bar 30 Power Cleans (50/35 kg) 20 Front Squats (50/35 kg) 10 Bar Muscle-Ups (or 20 Strict Pull-Ups) Motivation. Non fermarti quando […]

Gymanstics Work Four sets of: 8 Weighted Strict Pull Ups Aerobic Capacity – Complete as many rounds and reps as possible in 30 minutes of (moderate pacing 80%): 100 Double Unders 30 Russian Kettlebell Swings (32/24 kg) 20 Toes to Bar 10 Burpee Box Jump-Overs (60/50cm) Motivation. Gli sciocchi aspettano il giorno fortunato, ma ogni […]

A. Every 90 seconds, for 15 minutes (10 sets) of: Bench Press x 3 reps @ 20X0 Use between 65-75% of your 1-RM bench press and focus on moving the barbell as quickly as possible from your chest to full elbow extension. If you don’t feel powerful driving the barbell off of you, reduce the […]

A. Take 15-20 minutes to build to today’s 1-RM Deadlift B. Complete as many rounds and reps as possible in 8 minutes of: 8 Pull-Ups 8 Single-Arm Dumbbell Hang Clean & Jerks (22.5/15 Kg – Left) 8 Single-Arm Dumbbell Hang Clean & Jerks (22.5/15 Kg – Right) Motivation. Qualsiasi cosa vale la pena di fare, […]

A. Every 2 minutes for 12 minutes (6 sets): Speed Power Snatch x 3 reps @ 65% or 1-RM – If you are able, Work on Touch&Go Movement B. “Perfect Triple” 21-15-9 – cap. 15 Thrusters (50/35 Kg) Burpees  –  No Jump – Hip Extension Alternating Dumbbell Snatch (22.5/15 Kg) Motivation. La nostra più grande […]

In team of 2: Complete rounds for 20,18,16,14,12,10,8,6,4,3,2,1 Chest-to-Bar Pull-Ups Devil’s Press (22.5/15 Kg DBs) Motivation. Sembra sempre impossibile, finché non viene fatto. (Nelson Mandela)

A. Every 3 minutes, for 15 minutes (5 sets) of: Bench Press x 1 rep @ 21X1 + 3-4 reps @ 10X1 Perform the first rep with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately perform 3-4 reps with no tempo restriction. All five sets should be performed with at least […]