ottobre 30, 2020
- Amrap in 7 minutes:
- 7 push-up
- 7 sit-up
- 7 kettlebell deadlift
- 7 couplet of mountain climb
- 7 squat jump
- “THE SEVEN”
- 7 rounds for time of:
- 7 handstand push-up
- 7 thruster (61/43 kg)
- 7 knees-to-elbows
- 7 deadlift (110/75 kg)
- 7 burpees
- 7 kettlebell swing (28/20 kg)
- 7 pull-up
- Time cap: 32 minutes
ottobre 29, 2020
- 5 Rounds for reps:
- 20” of air squat
- Rest 15”
- 20” of pike-to-push-up
- Rest 15”
- 20” of single unders
- Rest 15”
- 20” of russian twist
- Rest 30”
- “Karen”
- For time:
- 150 wall-ball shots
- (W: 6 kg, M: 9 kg ball)
- Time cap 8 minutes
- Then
- “Annie”
- 50-40-30-20-10
- reps for time of:
- Double-unders
- Sit-ups
- (time cap 10 minutes)
ottobre 28, 2020
- Snatch
- 1 – 1 – 1 – 1 – 1 – 1 reps
- Rest three minutes
- Clean and jerk
- 1 – 1 – 1 – 1 – 1 – 1 reps
- Amrap in 5 minutes:
- 5 push-press
- (use 60% of max C&J load)
- 10 push-up
- 12 air squat
ottobre 27, 2020
- Six rounds for quality:
- 30” max strict handstand push-up
- Rest 90 seconds
- Five rounds for reps:
- One minute of: american swing
- (24/16 kg)
- One minute of bar-touching burpees
- One minute of V-up
- Rest one minutes
ottobre 25, 2020
- front squat:
- 5 – 5 – 5 – 5 – 5
- Complete as many rounds as possible in 15 minutes of:
- 3 snatch
- 6 clean and jerk
- 12 deadlift
- 30 double under
- (W: 40 kg, M: 60 kg)
ottobre 23, 2020
- EMOM 18 minutes:
- 1: 15 wall ball shots
- 2: 12 bent-over row
- 3: 15 V-up
- on a 12- minutes clock:
- 15-12-9-6-3 reps for time of:
- Overhead squat (35/50 kg)
- Box jump over (50/60 cm)
- In the remaining time:
- Run max distance
ottobre 22, 2020
- Shoulder press:
- 6 – 6 – 6 – 6 – 6 – 6
- 3 rounds for time of:
- 10 dumbbell snatch, left arm
- 10 single-arm overhead squats left arm
- 10 L-pull-up
- 10 dumbbell snatch, right arm
- 10 single-arm overhead squat right arm
- 10 strict toes to bar
- (W: 15 kg, M: 22,5 kg DB)
- Time cap: 15 minutes
ottobre 21, 2020
- Amrap in 7 minutes:
- (w. light weight)
- 5 deadlift
- 7 pike-to-push-up
- 3 squat clean thruster
- 12 sit-up
- on a 26-minutes clock
- 1 to 5: max BW bench press
- 5 to 7: rest
- 7 to 12: max clean ¾ BW
- 12 to 14: rest
- 14 to 19:
- Max deadlift 1,5 x BW
- 19 to 21: rest
- 21 to 26:
- Max squat clean thruster
- ¾ BW
ottobre 20, 2020
- Five rounds for quality:
- 15” bar kipping
- 15” rest
- 15” squat jump
- 15” rest
- 15” burpees
- 30” rest
- Eight rounds for reps:
- 20” of bar muscle-up
- 60” rest
- On a eight-minutes clock
- 40 strict pull-up
- Max strict push-up
ottobre 19, 2020
- Deadlift
- 1 – 1 – 1 – 1 – 1
- for time:
- Row 1000 meters
- Then, three rounds of:
- 24 kettlebell swing (24/16 kg)
- 18 pull-up
- Time cap 14 minutes
ottobre 18, 2020
- Amrap in 7 minutes:
- Complex* with empty bar/
- Light weight
- 15 sit-up
- *complex is:
- Power snatch
- Hang-power snatch
- Hang-squat snatch
- Overhead squat
- Snatch balance
- 5 rounds for time, reps and load:
- Three minutes to perform:
- 30 wall-ball shot (6/9 kg ball)
- max squat snatch
- Rest 2 minutes
- Between rounds
ottobre 16, 2020
- EMOM 15 minutes
- 1: 10 kettlebell tater
- 2: 12 hollow-up
- 3: 12 supine hip extension
- for time:
- Run 200 meters
- 12 squat clean
- (40/60 kg barbell)
- 21 chest-to-bar pull-up
- Run 400 meters
- 9 squat clean
- 15 chest-to-bar pull-up
- Run 600 meters
- 6 squat clean
- 9 chest-to-bar pull-up
- Time cap: 15 minutes