Posted by Fil on
100 rope jumps
90 squats
800m rowing
60 push ups
70 sit ups
5 km cycling
40 pull ups
30 ground to over head (40 Kg)
20 toes to bar
1000 m running
time: 50'25"
Posted by Fil on
50x burpees
100x swing kettlebell (16 Kg)
150x squats
Run 300m
150x squats
100x swing kettlebell (16 Kg)
50x burpees
time: 37'43''
Posted by Fil on
| 8 DIPS ................................................... |
|................................................................. | 9' AMRAP
| 16 SWING W/ KB.................................. |
rounds: 7 + 8 DIPS
Posted by Fil on
| 28 Cal. ROWING ............................................. |
| 28 SQUATS...................................................... |
| 28 PULL UPS ................................................... |
|............................................................................ | x 3
| 28 Cal. TREADMILL ........................................ |
| 28 JUMP BOX (9 heights)............................... |
| 28 FLOOR TO OVERHEAD W/ KB (16 Kg).... |
time: 29"42'
Posted by Fil on
|350m ROWING ............................................|
|25x TRX ROWING........................................|
|25x BURPEES...............................................|
|15x DEADLIFT............................................. | (91Kg)
|350m RUN....................................................|
|25x WALL BALL...........................................| (8Kg)
|50x SUMO SQUAT KB.................................| (12Kg)
|15x REVERSE LOUNGE AND PRESS DB ...|(15 Kg)
time: 12'50''
Posted by Fil on
|30x SQUAT ....................... |
|20x PSUH-UPS...................| 8' AMRAP
|10x KNEES TO ELBOWS...|
rounds: 4 + 30x SQUAT + 9 PUSH-UPS
Posted by Fil on
| HANDSTAND PUSH-UPS|
| ..........................................| x29 - x15 - x7
| DEAD LIFT........................|
time: 8'31'' (handstand push-ups with step / dead lift 71 Kg , 81 kg, 81Kg)
Posted by Fil on
|TABATHA RUN.................|
|TABATHA SQUAT............|
|TABATHA PULL UPS.......|
|TABATHA PUSH UPS......|
|TABATHA SIT UPS..........|
- lowest values:
RUN: 17 Km/h
SQUAT: 22
PULL UPS: 5
PUSH UPS: 10
SIT UPS: 12
TOTAL: 66
Posted by Fil on
|20x BOX JUMP......|
|12x TOES TO BAR.| x5
|300m ROWING......|
time: 24' 27''
Posted by Fil on
| 8x PULL UPS .. |
|............................| 10' AMRAP
|12x PUSH UPS..|
rounds: 10
Posted by Fil on
| PUSH PRESS.. |
|...........................| tabata
| TOES TO BAR. |
- 20 x4 Push Press: 41 Kg
- 16 x4 Toes to bar
Posted by Fil on
|50x DOUBLE UNDERS.. |
|...............................................| x3
|25x BURPEES................ |
time: 10'17''