ottobre 30, 2019
- Amrap in 9 min:
- 10 burpees
- 31 sit-up
- death by:
- Barbell!
- Every minute perform 1 lift
- And add 5 kg (2,5 kg women)
- Start with an empty barbell
- and snatch for as long as possible.
- Once you cannot snatch the weight,
- clean for as long as possible.
- Once you cannot clean the weight,
- deadlift for as long as possible.
ottobre 29, 2019
- Five rounds for reps
- With a partner of:
- 30 seconds max clap push-up
- Rest 30 seconds
- 30 seconds max medball sit-up
- Rest 30 seconds
- 30 seconds max free handstand (A)
- 30 seconds max free handstand (B)
- Amrap in 9 minutes
- (with a partner)
- Max handstand walk
- (switch after 10 mt)
- amrap in 9 minutes:
- in team of two:
- I go you go:
- Ladder strict pull-up
- Ladder x 2 push-up
- Ladder x 3 air squat
ottobre 28, 2019
- Four rounds for reps
- With a pair of kettlebell:
- 1 minute max alt. Shoulder press
- Rest 30”
- 1 minute max bent over row
- Rest 30”
- 1 minute max push-up
- Rest 60 seconds
- 3 rounds for time of:
- 25 dumbbell push jerk
- (M: 22,5, W: 16 kg)**
- 50 double-under
- 25 weighted step-up**
- 50 double-under
- CT: 16 min
ottobre 27, 2019
-
AMRAP in 5 minutes:
-
12/9 calories row
-
9 down-up
-
Rest 2 minutes
-
AMRAP in 5 minutes:
-
3 squat jump
-
6 lunges
-
12 mountain climber
-
Rest 2 minutes
-
AMRAP in 5 minutes
-
5 ring dip
-
7 toes to bar
-
9 sit-up
- Workout 20.3 / Workout 18.4
- Diane
- 21-15-9 reps of:
- Deadlift (102/70)
- Handstand push-ups
- Then,
- 21-15-9 reps of:
- Deadlift (143/93)
- 15 mt handstand walk after each set
- Time cap: 9 minutes
ottobre 25, 2019
- EMOM 12 min:
- Odd: 30 double unders
- Even: 6+6 kettlebell snatch
- 3 rounds for max reps of:
- 1 minute of burpees
- 1 minute of wall-ball shot
- 1 minute of deadlift
- 1 minute of med-ball sit-up
- 1 minute of hang power clean
- Rest 1 minute
- (M: 50 kg barbell, 9 kg medball, W: 35 kg barbell, 6 kg medball)
ottobre 24, 2019
- 12 minutes performing
- 1 power snatch
- Every 30 seconds
- (use 85% 1RM)
- For time:
- 30 box jump (60/50)
- 18 deadlift (50/35)
- 12 power clean
- 6 thruster
- 30 one-legged squat
- 15 deadlift (60/40)
- 10 power clean
- 5 thruster
- 30 back extension
- 12 deadlift (70/45)
- 8 power clean
- 4 thruster
- (ct 16 min)
ottobre 23, 2019
- back squat
- 5 – 5 – 5 – 5
- @ 70% 1RM
- Front squat
- 3 – 3 – 3 – 3
- @ 70% 1RM
- Overhead squat
- 1 – 1 – 1 – 1 – 1
- Amrap in 6 min:
- 6 burpees
- 12 lunges
- 18 sit-up
ottobre 22, 2019
- Eight rounds for reps:
- 30 seconds strict pull-up
- 30 seconds alternating
- Hollow and arch position
- Rest 30 seconds
- Complete as many
- rounds as possible
- in 20 minutes of:
- 2 muscle-up
- 4 handstand push-up
- 8 kettlebell swing
- (24/16 kg)
ottobre 21, 2019
- EMOM 16 min:
- Odd: complex for load
- Push-press
- Push-jerk
- Split-jerk
- Even: 10 pull-up
- For time:
- 15 squat snatch
- 42 h.r. push-up
- 12 squat snatch
- 30 h.r. push-up
- 9 squat snatch
- 18 h.r. push-up
- (M: 43, W: 30 Kg)
- Ct: 12 min
ottobre 20, 2019
- Six One-minute rounds of:
- 4 burpees box-jump
- 8 V-up
- Rest 30 seconds
- Workout 20.2
- Complete as many rounds as possible in 20 minutes of:
- 4 dumbbell thruster
- (22,5/15 kg)
- 6 toes-to-bar
- 24 double-under
ottobre 18, 2019
- Emom 15 minutes:
- 1: 6 windmill (3L + 3R)
- 2: 15 GHD sit-up
- 3: max hold frog stand
- five two-minute rounds of:
- 12 burpees
- 200 mt row
- Max thrusters
- (43/30 kg)
- Rest 2 minutes
- Between rounds
ottobre 17, 2019
- Bench press:
- 5 – 5 – 5 – 5 – 5
- on a running clock:
- From 0.00 to 3.00:
- Max calories row
- Rest one minute
- From 3.00 to 6.00
- Squat snatch for load
- Rest one minute
- From 6.00 to 9.00:
- Complete as many rounds
- As possible of:
- 7 pull-up
- 7 handstand push-up