agosto 31, 2022
- gymnastics skills:
- With a 30s work/30s rest pattern
- Six rounds alternating
- - bar muscle-up
- - handstand walk
- Five rounds for time:
- 8 one-legged squat
- 12 wall ball shot
- (♂9 kg, ♀6 kg ball)
- 30 double under
- Time cap: 11 minutes
agosto 30, 2022
- Gymnastics strenght:
- Strict pull-up
- Every 150s
- Five rounds for max reps
- On a 13-minutes clock:
- Min. 1 to five: find 1RM thruster
- Rest one minute, then
- Min 7 to 13: as many rounds
- And reps as possible of:
- Barbell complex:
- Clean
- Front squat
- Hang-clean
- Front squat
- (work with heaviest
- Thruster weight)
agosto 29, 2022
- Following a 30s work –
- 15s rest pattern, four rounds of:
- 1: rope climb, two ascent
- (or pegboard, 1 ascent)
- 2: 12 american swing
- (♂24 kg, ♀16 kg kettlebell)
- 3: 15 V-up
- 4: 12 wall ball shot
- Rest one minute between sets
- Amrap in 11 minutes of:
- 3 strict handstand push-up
- 6 handstand push-up
- 12 hand-release push-up
- 15 hang-power clean
- (♂40 kg, ♀35 kg barbell)
agosto 28, 2022
- EmoM 12 minutes:
- 1: 8 DB curl & press
- 2: 6 + 6 split squat
- 3: 8 fitball roll-out to pike
- Four rounds for time:
- 5 hang-squat snatch
- 10 clean & jerk
- 20 deadlift
- (♂50 kg, ♀35 kg barbell)
- 30 sit-up
- Time cap: 15 minutes
agosto 26, 2022
- in team of two:
- In five minutes:
- 1 RM squat clean
- (alternate attempts,
- score is the sum of the two
- Heaviest lifts)
- Rest two minutes
- Max pull-up in 5 minutes
- (switch every 30s)
- Rest two minutes
- Complete as many rounds
- And reps as possible
- In 5 minutes of:
- 10 synchro DB snatch (alt.)
- (♂22,5 kg, ♀15 kg DB)
- 10 synchro hand-release
- Push-up
agosto 25, 2022
- for time
- 50 box jump
- (♂75 cm, ♀60 cm box)
- 50 toes to bar
- 50 mt lunges
- 50 toes to bar
- 50 box jump
- Time cap: 20 minutes
agosto 24, 2022
- Back Squat
- Every 150s
- 7 – 7 – 7 – 7 – 7
- Amrap in 13 minutes of:
- 5 pull-up
- 10 burpees
- 20 double under
agosto 23, 2022
- Bench press
- Every three minutes
- Five rounds for max BW reps
- Amrap in 10 minutes:
- 1 snatch
- 3 overhead squat
- (♂60 kg, ♀40 kg barbell)
- 1 legless rope climb
agosto 22, 2022
- Core strenght
- Five rounds for quality:
- 30s weighted march
- Rest 15s
- 30s plank kettlebell slide
- Rest 15s
- 30s rings archer push-up
- Rest 30s
- Five rounds for reps:
- 30s of rowing for calories
- 30s of handstand push-up
- 30s of burpee-box jump over
- 22Rest one minute
agosto 20, 2022
- Every 120s for eight rounds:
- Power clean
- Hang-power clean
- Hang-squat clean
- jerk
- For time:
- Ten-to-one chest to bar ladder
- One-to-ten thruster ladder
- (♂43 kg, ♀30 kg barbell)
- Time cap: 11 minutes
agosto 12, 2022
- Front squat
- Every 150s
- 10 – 10 – 10 – 10 – 10
- Amrap in 12 minutes:
- Deadlift ladder
- (♂100 kg, ♀70 kg barbell)
- 8 toes to bar
agosto 11, 2022
- EmoM 10 minutes:
- Odd: 10 HEAVY kettlebell
- Relegade row
- Even: 3 + 3 HEAVY
- Kettlebell windmill
- on a 15-minutes clock
- Min. 1: 15/12 calories of rowing
- 2 to 3: max shoulder-to-overhead
- (♂70 kg, ♀47,5 kg barbell)
- Min three: rest