settembre 30, 2022
- Six rounds for quality
- 15s heels to wall hs hold a.c.a.p.
- Rest 20s
- 15s chest to wall hs hold
- Rest 20s
- 15s split legs handstand
- Rest one minute
- for time:
- 12 – 9 – 6 – 3
- Bar muscle-up
- Squat snatch
- Time cap: 12 minutes
settembre 29, 2022
- Four rounds for max reps of:
- 60” rowing for calories,
- Max box jump in 60”
- (♂75 cm, ♀60 cm box)
- Rest two minutes
- On a 10-minutes clock:
- 50 toes to bar
- 50 burpees over the kettlebells
- Max distance farm’s carry
- 29(♀20 kg, ♂28 kg kettlebells)
settembre 28, 2022
- Hang-power snatch
- Every 120s
- 3 – 3 – 3 – 3 – 3
- (work around 75% 1RM snatch)
- For time:
- 50 weighted box step-over
- (♀15 kg, ♂22,5 kg DB)
- 50 DB STOH
- (switch every ten reps)
- 50 wall ball shot
- (♀6 kg, ♂9 kg ball)
- 50 russian swing
- (♀20 kg, ♂28 kg kettlebell)
- 50 handstand push-up
- (time cap 14 minutes)
settembre 27, 2022
- EmoM 16 minutes
- 1: 8+8 DB strict shoulder press
- 2: max strict knees to chest
- 3: max u.b. strict push-up
- 4: max seated toes to bar
- Five rounds for time:
- 8 Dumbbell hang clean
- (♀15 kg, ♂22,5 kg Dbs)
- 12 One-legged squat (alt.)
- 20 sit-up
- Time cap: 11 minutes
settembre 26, 2022
- Push-press
- Every 150s
- 3 – 3 – 3 – 3 – 3
- Four rounds for max reps:
- 30s air bike for calories
- Rest 15s
- 30s rope climb, max ascents
- Rest 15s
- 30s max double unders
- Rest 15s
- Max wall walk in 30s
- Rest 90s
settembre 26, 2022
- Six rounds for reps:
- 30s of bodyweight deadlift
- Rest 30s
- 30s of handstand push-up
- Rest one minute
- Amrap in 11 minutes
- 9 pull-up
- 9 thruster
- (♀30 kg, ♂43 kg barbell)
- 7 pull-up
- 7 thruster
- 5 pull-up
- 5 thruster
settembre 23, 2022
- Split jerk
- Every 150s
- 2 – 2 – 2 – 2 – 2
- Amrap in 12 minutes:
- 3 snatch
- 5 clean
- 9 deadlift
- (♂60 kg, ♀40 kg barbell)
settembre 22, 2022
- aerobic PWR:
- Within a 40-seconds sets
- For eight rounds:
- Run 200 meters
- Row 200/150 meters
- Rest 90 seconds between sets
- AmRap in 9 minutes of:
- 9 hang-power snatch
- (♀25 kg, ♂35 kg barbell)
- 12 medball clean
- (♀6 kg, ♂9 kg ball)
settembre 21, 2022
- Five Rounds for quality
- 20s of strict toes to ring
- Rest 20s
- 20s of hands-to-wall plank
- Rest 20s
- 20s of GHD sit-up
- Rest 20s
- On a 12-minutes clock:
- From 0 to 9:
- Two rounds for reps of:
- - 90s rower for calories
- - 90s ground to overhead
- (♀30 kg, ♀43 kg barbell)
- - 90s burpees over the bar
- In the three remaining minutes:
- Max distance handstand walk
- (perform 10 squats every time
- You stop)
- Score is total reps +
- meters walked
settembre 20, 2022
- Front squat:
- Every three minutes
- 5 – 5 – 5 – 5 – 5
- For time:
- 30 pull-up
- 30 thruster
- (♀27,5 kg, ♂40 kg barbell)
- 20 chest-to-bar pull-up
- 20 thruster
- (♀35 kg, ♂50 kg barbell)
- 10 bar muscle-up
- 10 thruster
- (♀40 kg, ♂60 kg barbell)
- Time cap: 12 minutes
settembre 19, 2022
- EmoM 10 minutes:
- Odd: 1 set of strict pull-up
- Even: 12 overhead lunges
- Six rounds for reps:
- 30s of toes to bar
- 30s of kettlebell american swing
- (♀16 kg, ♂24 kg kettlebell)
- 30s of double under
- Rest one minute
settembre 18, 2022
- Bench Press
- Every three minutes
- 5 – 5 – 5 – 5 – 5
- 15 – 12 – 9 – 6 – 3
- Reps for time:
- Clean
- (♀40 kg, ♂60 kg barbell)
- Handstand push-up
- Time cap: 10 minutes