agosto 10, 2022
- EmoM 15 minutes:
- 1: max u.b. hang-power snatch
- (♂50 kg, ♀35 kg barbell)
- 2: max u.b. pull-up
- 3: rest
- 18-15-12-9-6-3
- Reps for time:
- Thruster
- (♂43 kg, ♀30 kg barbell)
- GHD/fitball sit-up
- Time cap: 12 minutes
agosto 9, 2022
- On a 15-minutes clock,
- Five rounds for reps:
- Min. One: max strict chest-to-bar pull-up
- Min. Two: max strict pull-up
- Min. Three: rest
- Five Rounds for reps/calories
- 15s of h.r. push-up
- Rest 15s
- 15s of squat jump
- Rest 15s
- 15s of air bike
- Rest 75s
agosto 8, 2022
- Four Rounds for quality
- 20s press jump
- (up/down elevation)
- 15s rest
- 20s wall-facing handstand
- 15s rest
- 20s three points handstand
- Rest 30s
- Then,
- Five minutes practicing
- Free handstand
- For time:
- 21 deadlift
- 15 clean
- 9 snatch
- 10 bar-facing burpees
- 18 deadlift
- 12 clean
- 6 snatch
- 10 bar-facing burpees
- 9 deadlift
- 6 clean
- 3 snatch
- 10 bar-facing burpees
- (♂50kg, ♀35 kg barbell)
- Time cap 12 minutes
agosto 7, 2022
- Five Rounds For Time:
- 400m Run
- 15 Box Jump Over
- 12 toes to bar
- (♂60 CM, ♀50 cm box)
- Time cap 22 minutes
agosto 5, 2022
- Every 150” for six rounds
- Run 200 meters
- 7 bar muscle-up
- FOR TIME:
- 7 shoulder press
- (♂43 kg, ♀30 kg barbell)
- 7 push-press
- 7 jerk
- 15 toes to bar
- 5 shoulder press
- 5 push-press
- 5 jerk
- 15 toes to bar
- 3 shoulder press
- 3 push-press
- 3 jerk
- 15 toes to bar
- CT: 10 min
agosto 4, 2022
- Every 150” for eight rounds:
- 3 hang-squat snatch
- Amrap in 12 minutes:
- 12 pull-up
- 12 wall ball shot
- (♂9 kg, ♀6 kg ball)
agosto 3, 2022
- Five rounds for reps:
- 30” of rowing
- Rest 45”
- 30” of burpees
- Rest 45”
- On a -minutes clock
- 0 to 2: 10 wall walk
- Min 3: rest
- 3 to 5: two rounds of:
- 12 american swing
- (♂24 kg, ♀16 kg KB)
- 9 toes to bar
- Min. 6: rest
- 7 to 9: 10 wall walk
- Min, 10: rest
- 10 to 12: two rounds of:
- 10 thruster (43/30)
- 10 GHD sit-up
- Min. 13: rest
- 13 to 15: 500 mt run
agosto 3, 2022
- Overhead squat
- Every three minutes
- 1 – 1 – 1 – 1 – 1
- Amrap in 10 minutes of:
- 10 handstand push-up
- 10 medball clean
- (♂9 kg, ♀6 kg ball)
agosto 1, 2022
- Four Rounds for reps and quality:
- (Work 30s, rest 15s)
- 1: Dumbbell complex (R)
- Hang-power snatch
- Overhead squat
- Hang squat snatch
- Overhead squat
- 2: 15 V-up
- 3: dumbbell complex (L)
- 4: 15 strict knee raises
- Rest one minute
- For time:
- 100 double under
- 50 snatch
- (♂40 kg, ♀25 kg barbell)
- 20 bar muscle-up
- Time cap: 11 minutes