Aya（小山内あや）のインスタグラム(aya_fitness) - 12月4日 18時52分

早くも12月突入‼️師走らしい忙しさの中でも時間は作りトレーニングは欠かさず頑張ってます💪🏼。
私にとって水分と同じくらい大事だから🤭💦
みんなも2020年残り1ヶ月悔いなくね🔥
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11.24
Stamina Squats
On the Minute x 8 (4 Rounds):
Min 1 – 5 Front Squats
Min 2 – 10 Back Squats
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Snatch Technique
6 Sets: #52kg
1 Low-Hang Power Snatch
1 Low-Hang Squat Snatch
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“Triple Sec”
For Time:
15-12-9:
Handstand Pushups
T2B
＊200 Double-Unders
12-9-6:
Handstand Pushups (3.5″/2″)
CTB
＊150 Double-Unders
9-6-3:
Handstand Pushups (5″/3.5″)
Bar Muscle-Ups
100 Double-Unders
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11.25
On the 0:00… 
“Wise Men”
3 rounds of ：AMRAP 3:00
3 Power Cleans
3 Front Squats
3 Push Jerks
… Rest 3:00
(135/95lbs ▶︎155/105lbs ▶︎185/135lbs

On the 20:00…
7:00 to Build to a Heavy Complex:
1 Power Cleans
3 Front Squats
1 Split Jerk
( 〜65kg )
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11.26
Gymnastic Skill
Not for Time:
5-4-3-2-1:
Strict Ring Muscle-Ups
After each set, 50′ Handstand Walk
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Dead Lift+RopeClimb
2 Leg less L-sit RopeClimb
10-8-6-4-2
Dead Lift ( 〜120kg )
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#Conditioning
“Round and Round”
AMRAP 16:
Buy-In: 60/40 Calorie Assault Bike
Time Remaining:
15 Box Jump Overs (24″/20″)
10 Double D.B Power Cleans 50’s/35’s
5 Parallette Handstand Push-ups
KG:22.5/15
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11.27
#RingMuscleUpBenchmark
For Time:
30 Ring Muscle-Ups
Starting on the 0:00, and every 3:00 thereafter:
300/250 Meter Row
6 Lateral Burpees over Rower
Time Cap – 15:00
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On the 0:00… 
“Side Effect A”
AMRAP 10:
7 Double D.B Snatch
10/7 Calorie Assault Bike
50′ Handstand Walk
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On the 15:00… 
“Side Effect B”
AMRAP 10:
10 One hand D.B OH (22.5/30kg)
15 Kipping Handstand Pushups
200m Run

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