settembre 15, 2021
- five rounds for reps:
- 30” of strict handstand push-up
- Rest 15”
- 30” max hanging strict leg raise
- Rest 30”
- AMRAP 20:
- 20 SDHP
- (♂40 kg, ♀25 kg barbell)
- 15 Ring Dip
- 6 Turkish Get-up
- 15(♂24 kg, ♀16 kg KB)
settembre 14, 2021
- Six Sets For Load:
- Deadlift
- 3 – 2 – 2 – 1 – 1 – 1
- Amrap 10 minutes
- (with a partner, I go U go)
- 20 mt. Broad jump
- 3 bar muscle-up
settembre 13, 2021
- On a rower, for five rounds:
- Row 200/150 meters
- within a minute in as few
- pulls as possible
- Perform as many DB snatch
- As pulls taken, then rest
- (within a 2-minutes slot)
- use a 22.5/15 kg dumbbell
- 5 Round For Time:
- 50 Double Under
- 15 mt. Double kettlebell
- Walking lunges
- (♂24 kg, ♀16 kg Kbs)
- Time cap: 12 minutes
settembre 12, 2021
- Every 150” for six rounds:
- Max u.b. strict pull-up
- for time:
- 21 overhead squat
- (♂50 kg, ♀35 kg barbell)
- 30 renegade row
- (♂20 kg, ♀15 kg Dbs/Kbs)
- 15 overhead squat
- 20 renegade row
- 9 overhead squat
- 10 renegade row
- Time cap: 13 minutes
settembre 10, 2021
- for time:
- 100 kettlebell swing
- (♂24 kg, ♀16 kg kettlebell)
- 1 mile run
- 100 burpees
- (time cap 25 minutes)
settembre 9, 2021
- six rounds reps and quality:
- 30” of double under
- Rest 15”
- 30” of ring swing
- Rest 15”
- 30” of L-sit
- Rest 30”
- Amrap in 6 minutes:
- 100 meters sprint
- Squat clean ladder
- (♂60 kg, ♀40 kg barbell)
- Rest three minutes:
- Amrap in 6 minutes
- 6 deadlift BW
- 9 burpees box jump ove
settembre 9, 2021
- Emom 10 minutes:
- Odd: 10 ring row Even:
- 10 fitball roll-out plank
- for time:
- 50 toes to bar
- 50 DB thruster
- (♂22,5 kg, ♀15 kg DB)
- 50 GHD sit-up
- 50 wall ball shot
- (♂9 kg, ♀6 kg ball)
- 50 medball sit-up
- 50 DB box step up
- (time cap 20 minutes)
settembre 8, 2021
- six rounds for reps & quality:
- 20” of pull-up
- Rest 20”
- 20” of box jump
- Rest 20”
- On a 18-minutes clock:
- 0 to 3: bax BW bench press
- 3 to 5: rest
- 5 to 8: max deadlift (1,5 BW)
- 8 to 10: rest
- 10 to 13: max 2/3 BW clean 13 to 15: rest
- 15 to 18: max calories on a rower
settembre 6, 2021
- strict shoulder press:
- 5 – 5 – 5 – 5 – 5
- Amrap in 15 minutes:
- 6 front squat
- (♂60 kg, ♀40 kg barbell)
- 9 burpees over the barbell
settembre 6, 2021
- Eight Rounds For Time:
- 50 mt DB Farmer Carry
- (♂ 20 KG, ♀ 15 KG DBs)
- 10 strict chest-to-bar Pull-up
- 15 ground-to-overhead
- (♂43 kg, ♀ 30 kg barbell)
- Time cap: 25 minutes
settembre 4, 2021
- Every 90” for ten rounds
- - 1 squat clean (use 75% 1RM)
- - 10 push-up
- - 10 sit-up
- AMRAP 15 minutes:
- With a partner
- 20 Toes-to-Bar
- (ten each, I go you go)
- 15 clapping Burpees
- 30 partner medball thruster
- (15 each, alternating,
- ♂9 kg, ♀6 kg medball)
settembre 2, 2021
- Six rounds for reps of:
- 20” handstand push-up
- 20” DB snatch alt.
- (♂ 22,5, ♀ 15 kg DB)
- 20” american swing
- (♂ 24 kg KB)
- Rest one minute
- Seven rounds for time of:
- 2 Power Snatch
- 4 Power Clean
- 50 Double Under
- (♂60 kg, ♀40 kg barbell)
- Time cap: 16 minutes