settembre 30, 2021
- 6 Rounds For Time:
- 400m Run
- 12 Box Jump Over
- (♂60 CM, ♀50 cm box)
- Time cap 20 minutes
settembre 30, 2021
- Five sets for time:
- 18 thruster 40/25 kg
- 15 thruster 50/32,5 kg
- 9 thruster 60/40
- 6 thruster 70/47,5
- 3 thruster 80/55
- Perform 5 burpees every time
- You break the set
- Time cap 13 minutes
- Every minute for
- Ten rounds perform:
- 10-9-8-7-6-5-4-3-2-1 Devil press
- (♂20 kg, ♀15 kg DB)
settembre 29, 2021
- Every 90 seconds For eight rounds:
- 5 Unbroken Toes-to-Bar
- + 2 Bar Muscle-up
- AMRAP in four minutes
- 6 KB kettlebell snatch
- (♂24 kg, ♀16 kg kettlebell)
- 1 wall walk
- Rest one minute
- AMRAP in four minutes
- 10 american swing
- 1 wall walk
- Rest one minute
- In four minutes:
- Max Distance Single-KB Carry
settembre 27, 2021
- five rounds for time:
- Row 400/300 meters
- Perform 3 double unders
- For each pull taken
- Amrap 7 minutes of:
- 10 wall ball shot
- (♂9kg, ♀6kg ball)
- 15 box jump
- (♂60 cm, ♀50 cm box)
settembre 26, 2021
- EMOM 10 minutes:
- Odd: 5 hang-power clean
- Even: 12 bent-over row
- For Time:
- 50-30-20 reps of:
- Thruster
- (♂30 kg, ♀ 20kg barbell)
- Pull-up
- Time cap: 15 minutes
settembre 25, 2021
- Every 90 seconds for Eight rounds:
- Three thrusters for load
- For Time:
- 100m Run
- 200 single unders
- 100m Run
- 30 Hang Power Clean
- (♂50 kg, ♀35 kg barbell)
- 100m Run
- 3:00 Plank Hold
- 100m Run
- 30 Front Rack Lunges
- (♂50 kg, ♀35 kg barbell)
- 100m Run
- 100m KB Farmer Carry
- (♂28 kg, ♀20 kg Kbs)
- 100m Run
- (time cap 15 minutes)
settembre 23, 2021
- Eight Sets For Load:
- Back Squat
- 7-5-3-1-1-3-5-7
- Amrap in 7 minutes
- In team of three/four:
- Burpee-leapfrog-plank hold
settembre 21, 2021
- Amrap in 25 minutes:
- 500 mt Run
- 50 Sit-up
- 25 Deadlift
- (♂80 kg, ♀55 kg barbell)
settembre 20, 2021
- Emom 10 minutes
- Odd: 7 strict shoulder press
- Even: max u.b. strict
- Chest-to-bar pull-up
- 3 Rounds For Time:
- 25 Push Jerk
- (♂50 kg, ♀35 kg barbell)
- 50 Double Under
- 25 front squat
- 50 Double Under
- (time cap 15 minutes)
settembre 20, 2021
- Six rouds for quality:
- 20” overhead plate hold 20” rest
- 20” Hollow body position (hold dbs or plates)
- 20” rest
- 20” three-points hs hold 20” rest
- 20” wall-facing hs hold 20” rest
- 3 Rounds For Time:
- 15 pull-up
- 12 Power Snatch (♂43 kg, ♀30 kg barbell)
- 9 Burpees OTB
- Time cap 11 minutes
settembre 17, 2021
- Amrap 6 minutes:
- 10 push-up to pike
- 10 russian sit-up
- 10 knee raises
- 10 lunges
- Three Rounds for time:
- Run 500 meters
- 50 Push-up
- 25 Pull-up
- 20 box jump
- (♂60 cm, ♀50 cm box)
- Time cap: 22 minutes
settembre 16, 2021
- Seven rounds On a rower:
- 20” at moderate pace
- 20” at maximum pace
- Rest two minutes
- AMRAP 10:
- 3 Power Clean
- (♂80 kg, ♀55 kg barbell)
- 10 Toes-to-Bar