dicembre 30, 2021
- Five rounds For reps and calories:
- 30” of bar muscle-up
- 30” of rowing
- Rest one minute
- AmRap in 15 minutes of:
- 15 snatch
- (♂40 kg, ♀25 kg barbell)
- 15 burpees
- 10 snatch
- (♂50 kg, ♀35 kg barbell)
- 15 burpees
- 5 snatch
- (♂60 kg, ♀40 kg barbell)
- 15 burpees
dicembre 26, 2021
- E2moM for 16 minutes:
- - 10 handstand push-up
- - 10 american swing (♂24 kg, ♀16 kg KB)
- - 30 double under
- 3 rounds for time:
- 12 strict chest-to-bar pull-up
- 10 hang power clean
- (♂70 kg, ♀47,5 kg barbell)
- Time cap: 10 minutes
dicembre 17, 2021
- Weightlifting:
- Six rounds performing
- A complex for L&Q
- - power snatch
- - hang-power snatch
- - hip snatch
- Stamina:
- Run 2500 meters
- Time cap 15 minutes
dicembre 16, 2021
- Core and Gymn. Strenght
- Four rounds for R&Q
- 30” of strict handstand p.u.
- Rest 30”
- 30” of strict toes to bar
- Rest 30”
- 30” of renegade row
- Rest 30”
- 30” of GHD sit-up
- Rest 30”
- For time:
- 100 double under
- 50 one-arm DB thruster*
- (M:20 kg, W:15 kg DB)
- *switch hand every 5 reps
- 30 toes to bar
- Time cap: 7 minutes
dicembre 15, 2021
- Work capacity
- two sets of
- two-minutes rounds
- For max reps of:
- BW bench press
- BW split-jerk
- BW squat clean
- BW deadlift
- Rest one minute
- Between rounds
- Rest three minutes
- 15Between sets
dicembre 14, 2021
- Gymnastics Strenght
- For Load:
- Weighted Pull-up
- 5 – 5 – 5 – 5 – 5
- Weighted Ring Dip
- 5 – 5 – 5 – 5 – 5
- Cash-out:
- Double tabata of:
- Odd: hand-release push-up
- Even: superman hold
dicembre 13, 2021
- Heavy day
- 5 Sets For Load:
- Every three minutes
- 3 Back Squat
- Gymnastics Skills:
- Eight sets for reps of:
- Bar muscle-up
dicembre 13, 2021
- Partner WOD
AMRAP in 24 minutes of:
- 30/21 Calorie Row
- (21/15 cal. bike)
- 20 Burpees Over the barbell
- 10 Power Clean
- (M: 60 kg, W: 40 kg barbell)
- Alternate work and rest
- with a partner.
dicembre 10, 2021
- Deadlift
- Every two minutes
- for six rounds
- 10 reps @ 60% 1RM
- Benchmark
- “Half Chelsea”
- EMOM 15:
- 10 Pull-up
- 15 Push-up
- 20 Air Squat
- If you fall behind the clock,
- continue as an AMRAP
- 10for up to 15 minutes
dicembre 9, 2021
- “CORE”
- On a 15-minutes clock
- One minute of candlestick
- One minute of fitball pike
- One minute of GHD sit-up
- Rest one minute
- One minute of skin the cat
- One minute of ring inverted hang
- One minute of strict toes to ring
- Repeat full round once more
- Stamina
- for time:
- 30 hang-power snatch
- (♂40 kg, ♀25 kg barbell)
- 20 power snatch
- (♂50 kg, ♀35 kg barbell)
- 10 squat snatch
- (♂60 kg, ♀40 kg barbell)
- Time cap: 11 minutes
dicembre 8, 2021
- Gymnastics Task
- Every 90 seconds
- For eight rounds
- 5 toes to bar
- 3 pull-up
- 1 bar muscle-up
- Met-Con
- every 150 seconds,
- For six rounds
- 40 double under
- 10 medball GTOH
- (♂9 kg, ♀6 kg ball)
- 12 box jump
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