novembre 30, 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
- 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
- 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
- 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
- “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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
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