agosto 10, 2021
- EMOM 15 minutes:
- (♂ 24 kg, ♀ 16 kg kettlebells)
- 1: 2 TGU
- 2: 12 bent-over row
- 3: 6+6 one arm push-press
- On a 15-minutes clock perform
- For every minute:
- - air squat
- - push-up
- - box jump
- (♂60 cm, ♀ 50cm box)
- - pull-up
- - inverted burpees to wall
- - double under
- - burpees
- - rest
- Repeat by reversing the
- Order of exercises
agosto 9, 2021
- Ten rounds of:
- 15-seconds sprint
- Rest 45 seconds
- amrap in five minutes:
- 1 deadlift
- (♂130 kg, ♀90 kg BB)
- 3 strict handstand push-up
- Rest three minutes:
- Amrap in five minutes:
- 1 clean
- (♂80 kg, ♀55 kg BB)
- 7 GHD sit-up
- Rest three minutes
- Amrap in five minutes:
- 1 thruster
- (♂60 kg, ♀ 40kg BB)
- 3 strict chest-to-bar pull-up
agosto 8, 2021
- Six Rounds for reps + max hold
- 20” ring support hold
- Rest 20”
- 20” fitball pike
- Rest 20”
- 20” superman hold w. Pipe
- Rest 20”
- for time:
- 50/40 calories on a rower
- (38/30 cal. on a bike)
- 50 pull-up
- 50 ft. OH walking lunges
- (♂50 kg, ♀ 35 kg barbell)
- 50 toes to bar
- Time cap 17 minutes
agosto 6, 2021
- Emom 24 minutes
- 1: 1 legless rope climb/
- Peg board ascent
- 2: 15 plyo box jump
- (♂60 cm, ♀ 50 cm box)
- 3: max free handstand/
- Hs walk
- 4: rest
- 21-15-9 reps for time of:
- Hang clean & jerk
- (♂43 kg, ♀ 30 kg BB)
- Burpees over the barbell
- (time cap: 8 minutes)
agosto 5, 2021
- Every 150 seconds
- for six rounds:
- 2 split jerk f.t.g.
- (use 90% 1 RM)
- AMRAP in 15 minutes:
- 6 bar muscle-up
- **5-3-1 reps of:
- Hang-squat clean
- (♂50 kg, ♀ 35 kg BB)
- Burpees o.t.b.
- 9 chest-to-bar pull-up
- Repeat**
- 12 toes to bar
- Repeat°°
- 15 pull-up
- Repeat°°
agosto 4, 2021
- Every 90 seconds
- For eight rounds
- complex for load
- - high pull
- - tall snatch
- - hip snatch
- - hang squat snatch
- - below the knee snatch
- - squat snatch
- Rest three minutes
- Every 90 seconds
- For six rounds
- 3 hang-power snatch for load
- Amrap in 6 minutes:
- 10 deadlift
- (♂60 kg, ♀ 40 kg BB)
- 15 sit-up
agosto 3, 2021
- EMOM 15 minutes:
- 1: 30 double under
- 2: practice false grip ring row
- 3: ten DB or KB one.legged
- Romanian deadlift
- twelve rounds for max reps: 20” of pull-up
- 20” of h.r. push-up
- 20” of air squat
- Rest 20”
agosto 2, 2021
- Seven rounds For reps:
- 20” of american swing
- (♂24 kg, ♀ 16 kg KB)
- Rest 15”
- 20” of knee raises
- Rest 15”
- three rounds for time of:
- 50 double under
- 3 rope climb ascents
- 10 clean & jerk
- (♂60 kg, ♀ 40 kg BB)
- 200 mt run
- 30 box jump
- (♂60 cm, ♀ 50 cm box)
- Time cap: 25 minutes
agosto 2, 2021
- Overhead squat
- 3 – 3 – 3 – 3 – 3 – 3
- For time: with two dumbbells
- 30 mt walking lunges
- 30 push-press
- 30 renegade row
- 10 burpees
- 20 mt walking lunges
- 20 push-press
- 20 renegade row
- 10 burpees
- 10 mt walking lunges
- 10 push-press
- 10 renegade row
- 10 burpees
- (M: 20 kg, W: 15 kg dbs)
- Ct: 15 minutes