settembre 16, 2022
- weightlifting:
- Squat Clean
- 3 reps every minute, for eight rounds
- (work around 75% 1RM)
- For time:
- Run 600 meters
- 10 deadlift
- (♂100 kg, ♀70 kg barbell)
- Run 400 meters
- 10 deadlift
- Run 200 meters
- 10 deadlift
- Run 400 meters
- 10 deadlift
- Run 600 meters
- Time cap: 18 minutes
settembre 15, 2022
- EmoM for 15 minutes:
- 1: max strict handstand push-up
- 2: 10 BW bent-over row
- 3: 12 weighted walking lunges
- (use various types of weight such as medball, plates and odd stuff..)
- Ten rounds for time:
- 1 wall walk
- 8 DB snatch alt.
- (♀15 kg, ♂22,5 kg DB)
- 12 box jump
- (♀50 cm, ♂60 cm box)
settembre 14, 2022
- weightlifting complex:
- Every 120s for five rounds
- Power snatch
- Overhead squat
- Snatch balance
- Overhead squat
- Hang-squat snatch
- Rest three minutes
- In five minutes:
- Find 1RM squat snatch
- Rest two minutes
- AmRap in five minutes:
- 1 ground to overhead
- (use heaviest squat snatch weight)
- 6 burpees over the barbell
settembre 13, 2022
- Every minute on the minute
- Four rounds for quality
- 1: 6 kettlebell windmill
- (three each side)
- 2: 10 heavy kettlebell renegade row
- DEADLIFT
- For eight minutes
- 1 reps every 30 seconds
- (work around 80% 1RM)
- For time:
- 30 handstand push-up
- 50 box jump over
- (♀50 cm, ♂60 cm box)
- 70 wall ball shot
- (♀6 kg, ♂9 kg ball)
- Time cap: 9 minutes
settembre 13, 2022
- For time:
- 100 toes to bar
- Time cap: eight minutes
- Rest three minutes
- eight rounds for max calories:
- 15s air bike
- Rest 45s
- Rest three minutes
- AmRap in eight minutes of:
- 3 BW u.b. shoulder to overhead
settembre 11, 2022
- Five rounds for reps of:
- 30s of strict chest-to-bar pull-up
- Rest 20s
- 30s of suitcase farm’s carry
- (approx 10 mt each side)
- Rest 20s
- On a 16-minutes clock:
- 21-15-9 reps for time of:
- ring/bar dip
- Front squat
- (♀30 kg, ♂43 kg barbell)
- Rest two minutes Then,
- Max rounds and reps of:
- Bar muscle-up ladder
- 2x one-legged squat ladder
settembre 9, 2022
- Five sets for time:
- 18 thruster 40/25 kg
- 15 thruster 50/32,5 kg
- 9 thruster 60/40
- 6 thruster 70/47,5
- 3 thruster 80/55
- Perform 5 burpees every time
- You break the set
- Time cap 13 minutes
- Death by: Devil Press
- Every minute on the minute
- For as long as possible
- Add one rep at every minute
- (♂20 kg, ♀15 kg Dbs)
settembre 9, 2022
- CFF memorial workout
- “Elizabeth II”
- Prior to 25 minutes:
- 4 rounds of:
- 21 pull-up
- 19 american swing
- (♀16 kg, ♂24 kg kettlebell)
- 26 hand-release push-up
- Then,
- 70 squat
- 96 double under
settembre 8, 2022
- Strenght:
- Shoulder press
- Every 150s
- 5 – 5 – 5 – 5 – 5
- EmoM 8 minutes:
- Odd: 10 ring row
- Even: 16 one arm overhead
- Walking lunges
- (♂24 kg, ♀kg kettlebell)
- 21 – 15 – 9
- Reps for time:
- BB ground-to-overhead
- (use heaviest shoulder
- press weight)
- Burpees over the barbell
- Time cap: 8 minutes
settembre 7, 2022
- 20s work / 15s rest of:
- Seated leg raise
- (straddle position)
- Hollow rocks
- Pike press
- (up/down plates/box)
- Rest 30s
- On a 15-minutes clock:
- As many rounds and reps of:
- 5 clean bodyweight
- 10 toes to bar
- Every three minutes Perform:
- 6 push-up
- 9 sit-up
- 12 squat
settembre 6, 2022
- EmoM for 12 minutes:
- Odd: 1 set max chest-to-bar
- Even: 5 hang-power snatch
- (work around 75% 1RM)
- On a 13 minutes clock
- (in team of two)
- Accumulate:
- 100/70 calories on a rower
- (or 75/50 cal. On a bike)
- 200 double under
- Then,
- As many rounds as possible of:
- (I go U go)
- Max u.b. reps of:
- bar muscle-up
- Hang clean & jerk
- (♂60 kg, ♀40 kg barbell)
settembre 5, 2022
- EmoM 12 minutes:
- 1: 15 handstand push-up
- 2: 12 one-legged romanian deadlift
- (six reps each leg)
- 3: candlestick, 10 reps
- Five rounds For time:
- 10 front squat
- (♂60 kg, ♀40 kg barbell)
- 15 american swing
- (♂24 kg, ♀16 kg kettlebell)
- 20 box jump
- 5(♂60 cm, ♀50 cm box)