ottobre 15, 2020
- Front squat:
- 7 – 5 – 3 – 3 – 3 – 5 – 7
- Complete as many rounds as possible in 12 minutes of:
- 20 box jump (50/60 cm)
- 10 handstand push-up
ottobre 14, 2020
- EMOM 12 minutes:
- Odd: 7 push-press
- Even: 10 push-up +
- 10 squat jump
- Rest three minutes
- EMOM 12 minutes:
- Odd: 12 front squat
- Even: 12 bent-over row
- Rest three minutes
- AMRAP 12 minutes:
- Ladder for three of Deadlift
- 9 burpees over the barbell
- Use the same barbell for all three workouts
ottobre 13, 2020
- Amrap in 6 minutes:
- 6 pike tp push-up
- 8 lunges
- 10 alt. V-up
- for reps:
- Max strict pull-up in three minutes
- Rest 90 seconds
- Max handstand push-up in three minutes
- Rest 90 seconds
- Max one-legged squat in three minutes
- (alt. Legs)
- Rest five minutes, then:
- Amrap in 9 minutes of:
- 5 pull-up
- 10 push-up
- 15 squat
ottobre 12, 2020
- Six rounds For reps:
- 15s of mountain climb
- 15s of burpees
- 15s of alt. Sit-up
- Rest 30 seconds
- Six rounds on a rower
- Max distance in one minute
- Rest three minutes between sets
ottobre 11, 2020
- Amrap in 7 minutes
- (w. empty/light bar)
- 3 deadlift
- 3 HP clean
- 3 shoulder press
- 3 front squat
- 3 thruster
- on a 25-minutes clock:
- 0.00 to 7.00
- Max rounds of:
- 3 deadlift
- 2 hang-power clean
- 1 push-jerk
- (W: 47,5 kg, M: 70 kg barbell)
- 7.00 to 9.00: rest
- 9:00 to 16:00
- Row 1500/1200 meters
- 16.00 to 18.00: rest
- 18.00 to 25.00
- For time:
- 50 burpees-pull-up
- Time cap: 7 minutes
ottobre 9, 2020
- Eight rounds
- For reps and quality:
- (w. empty of light bar)
- 20s of behind-the-neck
- shoulder press
- Rest 15 seconds
- One 20s-back squat
- (5s holding bottom, parallel, ¼ squat position
- Rest 15 seconds
- 20s of snatch balance
- Rest 15 seconds
- For time:
- 15 squat clean (60/40 kg)
- 30 toes-to-bar
- 30 box jump (60/50 cm)
- 15 chest-to-bar pull-up
- 30 shoulder-to-overhead
- (20/15 kg dumbbells)
- 30 double-unders
- 15 thruster (60/40)
- 30 american swing (24/16 kg)
- 30 burpees
- 100 mt walking lunge with a 20-kg plate held overhead
- (time cap 17 minutes)
ottobre 8, 2020
- back squat:
- 3 – 3 – 3 – 3 – 3 – 3
- EMOM 18 minutes:
- 1: 12 GHD sit-up
- 2: 8+8 one arm DB row
- 3: 20 push-up
ottobre 7, 2020
- for time:
- 800-meter run
- 600-meter run
- 400-meter run
- 200-meter run
- rest as much as time taken
- in previous round
- time cap 18 minutes
- Compare with 01/08/2020
- Amrap in 12 minutes:
- Ladder squat snatch
- (60/40 kg)
- 15 AB-mat sit-up
ottobre 6, 2020
- six rounds for reps of:
- 30 seconds of chest-to-bar pull-up
- Rest 30 seconds
- 30 seconds of double under
- Rest 30 seconds
- For time:
- 30 one-arm dumbbell
- Clean & jerk
- (switch after five reps)
- 30 dumbbell box step-over
- 30 one-arm dumbbell thruster
- (switch aftrer five reps)
- 30 dumbbell snatch (alt. Arms)
- Time cap: 9 minutes
- Women: 15 kg DB
- Men: 22,5 kg DB
- Cash-out:
- Amrap in 5 minutes:
- Max bar hang hold
- Perform 5 burpees every time
- You lose grip
ottobre 5, 2020
- EMOM 18 minutes:
- 1: 15 V-up
- 2: 15 superman + max plank hold
- 3: 3 power snatch @ 85% 1RM
- Seven rounds for time:
- 7 power clean (43/30)
- 7 thruster
- 7 burpees OTB
- (time cap: 11 minutes
ottobre 4, 2020
- bench press
- 6 – 6 – 4 – 4 – 2 – 2
- Amrap in 12 minutes:
- 1 wall climb
- 6 dumbbell renegade row
- 10 HS shoulder touch
- 6 dumbbell Strict
- shoulder press (alt. Arms)
- 8W: 15 kg, M: 22,5 kg DBs)
ottobre 2, 2020
- Every 70 seconds for
- 15 rounds:
- 1 rep power clean
- start @ 70% 1RM02
- six rounds for reps of:
- 30 seconds of double unders
- Rest 15 seconds
- 30 seconds of push-press
- (25/35 kg barbell)
- Rest 15 seconds
- 30 seconds of ab-mat sit-up
- Rest 15 seconds