novembre 30, 2022

giovedì 1 dicembre 2022

  • Gymnastics skill:
  • Six rounds (With a partner)
  • 20s practice free handstand
  • Rest 40s
  • 20s practice hs walk
  • Rest 40s
  • Three rounds for time:
  • 21 thruster
  • (♀30 kg, ♂43 kg barbell)
  • 15 burpees over the bar
  • 15 toes to bar
  • Time cap: 12 minutes
novembre 29, 2022

mercoledì 30 novembre 2022

  •  Gymnastics
  • Eight 90-seconds rounds
  • Repeating for five times,
  • within an unbroken set:
  • 1 toes to bar
  • 1 chest-to-bar pull-up
  •  Met-Con
  •  every 150 seconds,
  •  For six rounds
  •  40 double under
  • 10 dumbbell snatch
  • (♀15 kg, ♂22,5 kg dumbbell)
  •  15 box jump
novembre 28, 2022

martedì 29 dicembre 2022

  •    Two sets of:
  • Four two-minutes rounds
  •     For max reps for
  •    each movement:
  •     BW bench press
  •     2/3 BW shoulder to overhead
  •     BW squat clean
  •    1,5 BW deadlift
  •     Rest one minute
  •     Between rounds
  •     Rest three minutes
  •     Between sets
novembre 27, 2022

lunedì 28 dicembre 2022

  •   Heavy day
  •     5 Sets For Load:
  •     Every three minutes
  •     3 Back Squat
  •     Gymnastics Skills:
  •     Eight sets for reps/quality
  •  Bar muscle-up
  •    Work 30s
  •    Rest one minute
novembre 25, 2022

sabato 26 novembre 2022

  • “CORE”
  • On a 15-minutes clock
  • Following a pattern of:
  • 40s work + 20s rest, perform:
  • Candlestick
  • fitball pike
  • GHD sit-up
  • Rest one minute
  • skin the cat
  • ring inverted hang
  • strict toes to ring
  • Repeat full round once more
  • Three Rounds for time:
  • Run 300 meters
  • Rest one minute
  • Barbell complex:
  • 3 deadlift
  • 3 hang-power clean
  • 3 front squat
  • 3 shoulder to overhead
  • 3 back squat
  • Rest one minute
  • Time cap: 14 minutes
novembre 24, 2022

venerdì 25 novembre 2022

  • Five Rounds for reps:
  • 30s of double under
  • Rest 15s
  • 30s of strict push-up
  • Reswt 15s
  • 30s: 10/7 calories on a rower in a.f.p.a.p.
  • Rest one minute
  • 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: 12 minutes
novembre 23, 2022

giovedì 24 novembre 2022

  • EmoM 12 minutes:
  • Odd: pull-up (max, f.q.)
  • Even: practice L-sit,/inversion
  • /plank
  • AmRap in 12 minutes of:
  • Rope climb, 1 ascent
  • 7 thruster
  • (♀30 kg, ♂43 kg barbell)
  • 2 wall walk
  • 7 hang-squat clean
novembre 22, 2022

mercoledì 23 novembre 2022

  • Strenght:
  • Strict shoulder press
  • Every 150 seconds
  • 8 – 8 – 8 – 8 – 8
  • 15 – 12 – 9 – 6 – 3
  • Reps For time of:
  • BW power clean
  • Box step-over
  • (♀50 cm, ♂60 cm box)
  • Time cap: 14 minutes
novembre 21, 2022

martedì 22 novembre 2022

  •    EmoM 10 minutes:
  •    Odd: 15 handstand push-up
  •     Even: 15 back extension +
  •     12 tuck crunch
  •     For Time:
  •  15 BW Front squat
  •  30 Toes-to-Bar
  •  60 burpees
  • 30 Toes-to-Bar
  • 15 BW Front squat
  •  Time cap: 15 minutes
novembre 20, 2022

lunedì 21 novembre 2022

  •   Amrap in 7 minutes of:
  •     9/7 calories of rowing
  •     12 hang snatch
  •     (♂35 kg, ♀25 kg barbell)
  •     Rest two minutes
  •     Amrap in 7 minutes of:
  •  3 bar muscle-up
  • 12 wall ball shot
  • (♀6 kg, ♂9 kg ball)
  •     Rest two minutes:
  •     Amrap in 7 minutes of:
  •    7 handstand push-up
  •   20 double under
novembre 18, 2022

sabato 19 novembre 2022

  • Four Rounds For Time:
  • (with a partner)
  • 40/30 Calories on a rower
  • (or 30/24 on a Bike,
  • At least one change)
  • 40 box jump (alt.)
  • (♂60 cm, ♀50 cm box)
  • 30 synchro push-up
  • Time cap: 22 minutes
novembre 17, 2022

venerdì 18 novembre 2022

  • EmoM 10 minutes
  • Odd: 8/10 strict ring dip
  • Even: max handstand hold a.c.a.p.
  • Five Rounds For Time:
  • 20 Alternating Single-Leg Squat
  • 15 toes to bar
  • 5 Power Clean
  • (♂70 kg, ♀ 47,5 kg barbell)
  • Time cap 15 minutes