agosto 31, 2021
- EMOM 12 minutes:
- Odd: 15 ring dip
- (work on kipping)
- Even: 10 BW bent-over row
- 5 Rounds For Time:
- 400m Run
- 1 Legless Rope Climb
- 3 wall walk
- Time cap 17 minutes
agosto 30, 2021
- Push-press
- 5–5–5–5–5
- Four rounds For max distance
- One minute of rowing
- Rest three minutes between sets
agosto 27, 2021
- Every 90 seconds for ten rounds
- Odd: bent-over row
- (use 80% BW)
- Even: 8 + 8 split squat
- (back rack position, foot
- On a bench/box)
- Three rounds for time:
- 100 double under
- 20 toes to bar
- 10 squat clean thruster
- (♂60kg, ♀ 40kg barbell)
- (time cap: 18 minutes
agosto 27, 2021
- E2mom for twelve rounds 1:
- run 400 meters
- 2: 15 pull-up, 15 wall ball shot,
- Then max handstand hold
- 3: rest
- Repeat four times
- Grace
- 30 clean & jerk for time
- (♂63 kg, ♀ 43kg barbell)
- Time cap 7 minutes
agosto 26, 2021
- EMOM 10 minutes:
- Every minute perform
- One set of max strict pull-up
- Hold plank position
- In remaining time
- five rounds for time of:
- 12 overhead squat
- (♂50kg, ♀35 kg barbell)
- 12 V-up
- 15 superman back extension
- Time cap: 15 minutes
- Cash-out Bottom-to-bottom
- Tabata squat
- (hold bottom position During rest,
- no rest In standing position)
agosto 25, 2021
- Emom 12 minutes
- Odd: 12 toes to bar
- Even: 15 plio box jump
- Sisson
- Complete as many rounds
- as possible in 20 minutes of:
- rope climb, 1 ascent
- 5 burpees
- 200-meter run
- If you've got a vest or
- body armor, wear it.
agosto 24, 2021
- back squat
- 5–5–5–5–5
- Four Rounds for max reps:
- One minute on a rower (for calories)
- Rest 30 seconds
- One minute of BW deadlift
- Rest 30 seconds
- One minute of h.r. push-up
- Rest 30 seconds
agosto 22, 2021
- EMOM 12 minutes:
- Odd: 10 chest-to-bar pull-up
- Even: deficit HSPU f.q.
- on a seven-minutes clock:
- 50 burpees
- Max bar muscle-up
- Rest five minutes
- 15-12-*9-6-3 Reps For time:
- Hang clean
- (♂ 22,5, ♀ 15kg Dbs)
- AB-mat sit-up
- (time cap 7 minutes)
agosto 17, 2021
- EMOM 15 minutes
- 1: 5 + 5 DB strict shoulder press
- 2: 8/10 orizontal ring row
- 3: max double under
- for time:
- 12 jerk
- 36 pull-up
- 9 jerk
- 27 pull-up
- 6 jerk
- 18 pull-up
- (♂70 kg, ♀ 47,5 kg barbell)
- Time cap: 15 minutes
agosto 16, 2021
- Bench press
- 5–5–5–5–5
- three rounds for time:
- Run 500 meters
- 20 toes to bar
- 20 box jump over
- (♂60 cm, ♀50 cm box)
- Time cap: 20 minutes
agosto 16, 2021
- on a 15-minutes clock:
- Find 1RM of front squat
- Rest five minutes, then
- On a 6-minutes clock:
- Max Clean
- (use 75% 1RM front squat)
- Rest three minutes
- Amrap in 6 minutes:
- 8 Dumbbell snatch alt.
- (♂22,5 kg, ♀15 kg DB)
- 10 h.r. push-up
agosto 11, 2021
- Every 90 seconds for five rounds:
- Odd: max ring muscle-up
- Even: rest
- AMRAP in 15 minutes of:
- 3 deadlift
- 3 hang-power clean
- 3 front squat
- 3 shoulder-to-overhead
- 3 back squat
- (♂60 kg, ♀ 40 kg barbell)