novembre 29, 2019
- Five rounds for quality:
- 1 minute work + 20” rest of:
- 1: dumbbell plank walk
- 2: three points handstand
- 3: skin the cat
- Prior to 7 minutes
- 5 rope climb
- 5 squat clean (60/40)
- 4 rope climb
- 5 squat clean (60/40)
- 3 rope climb
- 5 squat clean (60/40)
- 2 rope climb
- 5 squat clean (60/40)
- 1 rope climb
- 5 squat clean (60/40)
- Then..
- 5 minutes of thruster
- For Max load
novembre 28, 2019
- On a 14 minutes clock
- every two minutes complete:
- 20 double unders
- 15 american swing (24/16)
- 5 burpees
- Death by:
- Deadlift
- (100/70 kg) complete one more repetition
- per minute each subsequent minute
- (2 reps from 1:00-2:00, 3 reps
- from 2:00-3:00, etc.). Continue
- until you can no longer complete
- the number of reps prescribed
- in under a minute
novembre 27, 2019
- EMOM 15 min
- (with a pair of dumbbells)
- 1: 10 bench press
- 2: 10 bent over row
- 3: 10 lunges
- For time:
- 40 wall ball shots (9/6)
- 10 double kettlebell deadlift (28/20)
- 30 wall ball shots (9/6)
- 20 double kettlebell deadlift (28/20)
- 20 wall ball shots (9/6)
- 30 double kettlebell deadlift (28/20)
- 10 wall ball shots (9/6)
- 40 double kettlebell deadlift (28/20)
- 27Ct: 15 min
novembre 26, 2019
- Five rounds of:
- minute one:
- 10 V-up + hbp hold
- Rest 15 seconds
- Minute two:
- 15 back extension + superman hold
- Rest 15 seconds
- Minute three
- Max unbroken handstand push-up
- Max push-up
- Rest 30 seconds
- For time, in team of two:
- (I go you go)
- 100 toes to bar
- 100 buddy squat
- 100 mt handstand walk
- (partitioned in any way)
- Every athlete must complete
- At least 30% of reps for
- Each exercise
- Ct: 18 min
novembre 25, 2019
- EMOM 15 min
- 1: 10 supine hip pop
- 2: 10 swinging bar pulldown
- 3: 3 strict pull-up
- 3 hollow/arch transition
- 3 pull-up
- four rounds for time:
- 400/300 mt row
- 200 mt farmer’s carry
- 10 dumbbell burpees
- Ct: 18 min
novembre 24, 2019
-
Emom 7 minutes:
-
Complex with snatch grip
-
3 deadlift (@ 120% 1RM snatch)
-
2 high pulls
-
Rest 2 minutes
-
Emom 7 minutes:
-
Complex
-
Power snatch
-
Hang-power snatch
-
Snatch balance
-
Squat snatch
-
For time
-
21 bodyweight back squat
-
42 medball sit-up (12/9 kg medball)
-
15 bodyweight back squat
-
30 medball sit-up (12/9 kg medball)
-
9 bodyweight back squat
-
18 medball sit-up (12/9 kg medball)
-
Ct: 13 minutes
novembre 22, 2019
- eight 1-minute rounds for reps:
- with a pair of dumbbells:
- Ladder renegade row
- Ladder front squat
- Ladder shoulder press
- Rest 30 seconds between rounds
- On a 20 minutes running clock
- Every two minutes perform:
- 10 pull-up
- 10 power clean (60/40)
- 10 burpees OTB
- If you can’t complete a round
- Within 2 minutes
- Continue workin in the
- Remaining time as an amrap
novembre 21, 2019
- EMOM 15 min:
- 1: max strict handstand push-up
- 2: 20 swimmer kick
- 3: 20 seated leg raise over
- Parallettes
- on a 12 minutes
- Running clock:
- Complex for load:
- - deadlift
- - hang clean
- - hang clean & jerk
- Cash-out:
- “Bring sally” thruster
novembre 20, 2019
- AMRAP in 3 minutes:
- 7 medball clean (9/6)
- 5 walk the floor
- Rest 60 seconds
- Amrap in 3 minutes:
- 7 wall ball shots
- 10 V-up
- Rest 60 seconds
- 1 medball over-shoulder
- 20 double unders
- For time:
- 20 one arm dumbbell overhead squat
- (switch after ten reps)
- 20 burpees
- 20 toes-to-bar
- 20 single-arm dumbbell snatch
- 20 dumbbell box step-over
- 20 single-arm dumbbell snatch
- 20 toes-to-bar
- 20 burpees
- 20 one arm dumbbell overhead squat
- (switch after ten reps)
- (CT: 20 minutes)
- Men: 22,5 kg dumbbell, 60 cm box
- Women: 15 kg dumbbell, 50 cm box
novembre 19, 2019
- on a 15 minutes Running clock:
- Perform a ladder of
- Strict pull-up resting 10” every set
- Stop and rest 60 seconds
- Every time you can’t complete
- The prescribed set of reps
- Rest 3 minutes
- Five Rounds for reps:
- 30 seconds max push-up
- Rest 15 seconds
- 30 seconds max sit-up
- Rest 15 seconds
- Rest 3 minutes
- Amrap in 9 minutes
- Handstand hold
- Perform 10 burpees
- Every time you lose position
novembre 18, 2019
- Amrap in 6 minutes:
- 5 hang-squat clean thrusters*
- 7 barbell pull-over*
- 9 pike to push-up
- *empty bar
- HERO WOD
- "VV.F ANTONIO MARCO MATTEO"
- AMRAP 36 min.
- 5 Clean & Jerk 60/40 kg.
- 11 Pull-up
- 19 Burpees OTB
novembre 17, 2019
- Overhead squat:
- 5 – 5 – 5 – 3 – 3 – 3
- 15-12-9 reps for time of:
- - push-jerk
- - front squat
- - deadlift
- (M: 60 kg, W: 40 kg barbell)
- CT: 12 minutes