agosto 30, 2019
- for time:
- Ten 200 meters-sprint
- Rest as much as used
- In previous round
- CT: 16 min
- For time, with a pair
- of dumbbells:
- 21 thruster
- 15 renegade row
- 18 thruster
- 18 renegade row
- 15 thruster
- 21 renegade row
- (M: 22,5 kg, W:15 kg Dbs)
- CT: 15 min)
agosto 29, 2019
- FRONT SQUAT
- 9 – 7 – 5 – 5 – 5 – 5
- Complete as many rounds as possible in 18 minutes of:
- 10 double kettlebell
- push press
- 10 double kettlebell
- russian swing
- 10 box jump (60/50)
- M: 24 kg, W:16 kg k.ettlebells
agosto 28, 2019
- six rounds of:
- 30 seconds handstand hold
- 15 seconds rest
- 30 seconds hbp hold
- 15 seconds rest
- 30 seconds superman hold
- 30 seconds rest
- - - - - -
- for time. using a single dumbbell:
- 10 strict pull-up
- 40 overhead lunges (switch arm every 10 reps)
- 10 strict pull-up
- 30 snatch, alternating arms
- 10 strict pull-up
- 20 overhead squat, 10 each arm
- 10 strict pull-up
- 10 Turkish get-up
- 10 strict pull-up
- use a 22.5/16 kg dumbbell
- CT: 15 min
agosto 27, 2019
- Emom 18 Min:
- Odd: complex
- Power snatch
- Hang-power snatch
- Overhead squat
- Snatch balance
- Hang-squat snatch
- Even: 2/3 squat snatch
- Load: 60% 1RM squat snatch
- For time:
- 100 double unders
- 12 clean (70-45)
- 100 double unders
- 9 clean (75/50)
- 100 double unders
- 6 clean (80/55)
- Ct: 9 min
agosto 26, 2019
- Emom 12 min
- 5 deadlift @ 70% 1RM
- for time:
- 400 mt run
- 21 toes to bar
- 21 American swing (24/16)
- 400 mt run
- 21 pull-up
- 15 American swing
- 400 mt run
- 21 chest-to-bar pull-up
- 9 American swing
- Ct: 18 min
agosto 25, 2019
- five two-minutes sets performing:
- 20 push-up
- 12 dumbbell row (20/15 kg dbs)
- max dumbbell lunges (20/15)
- rest 60 seconds between sets
- - - - -
- complete as many rounds as possible in 15 minutes of:
- 1 front squat, 1 push-press, 1 thruster
- 2 front squat, 2 push-press, 2 thruster
- 3 front squat, 3push-press, 3 thruster
- etc...
- use a 50/35 kg barbell
agosto 23, 2019
- AMRAP in 7 minutes of:
- 50 mt shuttle sprint
- 7 medball clean (9/6)
- AMRAP in 5 minutes of:
- 5 deadlift
- 3 clean
- 1 snatch (60/42,5)
- Rest 2 minutes
- AMRAP in 5 minutes of:
- 7 deadlift
- 5 clean
- 3 snatch (50/35)
- Rest 3 minutes
- AMRAP in 5 minutes of:
- 9 deadlift
- 7 clean
- 5 snatch (40/27,5)
agosto 22, 2019
- EMOM 15 min
- 1: 10 ring dip
- 2: 20 box step over
- (with a 9/6 kg medball)
- 3: 12 strict bar leg raise
- - - - -
- AMRAP in 18 min
- 2 turkish get up
- (24/16 kg kettlebell)
- 5 power clean (70/45)
- 10 burpees OTB
agosto 21, 2019
- Back squat
- 10 - 10 - 8 - 8 - 8
- On a running clock:
- 0 to 2.00:
- 20/15 calories Row
- Max overhead squat (43/30)
- 2.00 to 4.00 rest
- 4.00 to 6.00
- 20/15 calories Row
- Max Snatch
- 6.00 to 8.00 rest
- 8.00 to 10.00:
- 20/15 calories Row
- Max thruster
- 10.00 to 12.00 rest
- 12.00 to 14.00
- 20/15 calories Row
- Max clean & jerk
agosto 20, 2019
- five rounds for reps:
- 1 min max strict pull-up
- 1 min max dumbbell shoulder press (20/15 kg DBs)
- 1 min max BW deadlift
- rest 2 minutes between rounds
- ---
- in team of two: for time
- A: 30/25 calories row - B: 50 burpees
- A: 50 burpees - B: 30/25 calories row
- A+B: 50 medball partner sit-up (9/6 kg)
- CT: 7 min
agosto 19, 2019
- 12 min COMPLEX:
- every minute perform:
- 1 deadlift
- 1 hang-power clean
- 1 front squat
- 1 push-press
- 1 thruster
- - - - - - - - - -
- for time:
- 5 rope climb
- 30 lunges
- 4 rope climb
- 30box jump over
- 3 rope climb
- 30 one-legged squat
- 2 rope climb
- 30 wall ball shot (9/6)
- 1 rope climb
- CT: 12 min
agosto 18, 2019
- EMOM 15 min:
- Within every minute:
- 5 push-up
- 10 squat
- 12 sit-up
- AMRAP in 20 min of:
- 5 burpees
- 10 toes to bar
- 30 double unders
- 200 mt run