settembre 30, 2020
- Amrap in six minutes of:
- Ladder Medball thruster
- (6/9 kg)
- 3 down-up
- 7 squat jump
- five 2-minutes rounds of:
- 5 muscle-up
- 80 meters shuttle sprint (10 meters there and back, 4 times)
- Max reps of thruster
- (W: 40 kg, M: 60 kg barbell)
- Rest three minutes
- 30Between rounds
settembre 29, 2020
- AMRAP in five minutes
- 5 burpees
- Max hs hold
- EMOM 12 minutes:
- Odd: 10 strict hanging leg raise
- Even: 15 strict superman*
- *use a pair of dumbbell or
- A loop band
- on a 12- minutes clock
- Perform:
- One minute of pull-up
- One minute of air squat
- two minutes of pull-up
- two minutes of air squat
- three minutes of pull-up
- 29three minutes of air squat
settembre 28, 2020
- EMOM 18 minutes
- 1:complex with snatch grip*
- 2: 1 squat snatch
- * complex is:
- Deadlift
- High-pull
- Power snatch
- Overhead squat
- 21-18-15-12-9-6-3
- Reps for time of:
- Push-up on dumbbells
- dumbbell Deadlift
- (W: 20 kg, M: 30 Kg Dbs)
- Time cap: 14 minutes
settembre 27, 2020
- Push-press
- 6 – 6 – 4 – 4 – 3 – 3
- rest three minutes
- for time:
- 10 box jump over
- 30 toes to bar
- 21 overhead squat
- 20 box jump over
- 20 toes to bar
- 15 overhead squat
- 30 box jump over
- 10 toes to bar
- 9 overhead squat
- time cap 15 minutes
settembre 25, 2020
- On a 35-minutes clock
- with a partner:
- complete as many rounds as
- possible in 30 minutes of:
- 30 double under
- 18 push-up
- 12 bent-over row
- 80 meters sprint
- one works while other rests
- in last five minutes:
- max reps partner deadlift
- (load is the sum of the weights)
settembre 24, 2020
- Amrap in 6 minutes:
- 6 pike to push-up
- 9 air squat
- 12 sit-up
- rest three minutes
- with empty/light bar:
- four rounds for reps:
- 20 seconds of thruster
- rest 20 seconds
- 20 seconds of bar-kipping/
- hollow arch position switch
- rest 20 seconds
- 20 seconds of burpees
- rest 20 seconds
- rest five minutes
- “Fran”
- 21 – 15 – 9 reps for time of:
- thruster (43/30 kg)
- pull-up
- time cap: 8 minutes
settembre 23, 2020
- For time
- row 2000 meters
- time cap 10 minutes
- rest three minutes
- ring dip, five rounds
- every two minutes
- max unbroken reps
- rest three minutes
- for time:
- 12-10-8-6-4-2 burpees
- 2-4-6-8-10-12 sumo deadlift high pull
- time cap 10 minutes
settembre 22, 2020
- Deficit handstand push-up
- six rounds for reps:
- 30” work + 90” rest
- rest 90”
- weighted pull-up
- six rounds for reps:
- 30” work + 90” rest
- rest three minutes
- amrap in 6 minutes:
- with a 15/22,5 kg dumbbell:
- 1 devil press
- 1 push-press
- 1 thruster
- 1 front squat
- repeat the complex alternating
- arms after each set
settembre 21, 2020
- EMOM 18 minutes:
- odd: 3 deadlift (use 80% 1RM)
- even: 10 sphynx push-up + 12 superman
- Ten rounds for time of:
- 9 chest-to-bar pull-up
- 6 clean & jerk
- 100 mt sprint carrying a medball
- W: 40 kg barbell, 9 kg medball
- M: 60 kg barbell, 12 kg medball
- time cap: 15 minutes
settembre 20, 2020
- Front squat:
- 7 – 7 – 7 – 7 – 7
- rest five minutes
- for time
- 15 snatch
- 30 lunges
- 12 snatch
- 24 lunges
- 9 snatch
- 18 lunges
- 6 snatch
- 12 lunges
- 3 snatch
- 6 lunges
- time cap: 7 minutes
- (W: 25 kg, M: 35 kg barbell)
- directly into:
- AMRAP 7 minutes of:
- 12 push-press
- 15 sit-up
- use same weight as “for time” workout
settembre 18, 2020
- On a ten minutes clock
- work for quality:
- strict ring muscle-up
- rest one minute, then
- every two minutes for five rounds:
- bodyweight barbell row, 10/12 reps
- Rest three minutes
- Complete as many rounds and reps
- as possible in 12 minutes of:
- Thruster ladder (1/2/3…)
- 6 bar-facing burpees
- Women: 35 kg, Men: 50 kg barbell
settembre 17, 2020
- EMOM 15 minutes:
- 1: 12 handstand push-up
- 2: 12 one-legged squat (alt.)
- 3: 30 double under
- rest five minutes:
- “Grace”
- for time
- 30 clean & jerk
- (W:43 kg, M: 63 kg barbell)
- time cap: 8 minutes
- then..
- five minutes to find a one-rep
- max squat clean