gennaio 17, 2023
- Strenght:
- Six rounds for reps of:
- 30s: strict pull-up
- 20s rest
- 30s DB strict press (alt.)
- 40s rest
- Three rounds For time:
- 42 - 30 - 18
- wall ball shot
- (♀6 kg, ♂9 kg ball)
- 20 box jump-over
- (♀50 cm, ♂60 cm box)
- 18 - 30 - 42
- push-press
- (♀25 kg, ♂35 kg barbell)
- time cap: 16 minutes
gennaio 16, 2023
- Amrap in seven minutes of:
- 3 snatch
- 7 burpees over the bar
- Rest three minutes
- Amrap in seven minutes of:
- 6 hang-power clean
- 7 toes to bar
- Rest three minutes
- Amrap in seven minutes of:
- 9 deadlift
- 7 handstand push-up
- ♂50 kg, ♀35 kg barbell
- (same weight for all amraps)
gennaio 14, 2023
- Complete as many rounds as possible in 22 minutes of:
- 8 chest-to-bar pull-up
- 15 push-up
- 20 single-leg squat (alt. legs)
- After every 3 rounds, run 300 meters
gennaio 13, 2023
- complete as many rounds
- And reps as possible
- In 22 minutes of:
- 12 deadlift
- 6 clean
- 3 thruster
- (♂60 kg, ♀40 kg bar,
- use the same weight
- for every movement)
- *Stop and perform
- 50 double-under
- 13every 2 minutes, including at 0:00
gennaio 12, 2023
- Weightlifting
- Every two minutes
- Hang-squat snatch
- 3 – 3 – 3 – 3 – 3 – 3
- Four rounds For max reps:
- 30” rope climb/pegboard ascent
- Rest 15”
- 30” box jump over
- Rest 15”
- 30” strict ring dip
- Rest 15”
- 30” american swing
- (♀ 16 kg, ♂24 kg kettlebell)
- Rest one minute between rounds
gennaio 11, 2023
- Gymnastics Skills
- EmoM for 20 minutes
- 30s: bar muscle-up
- 30s rest
- 30s: practice free handstand
- (with a partner)
- rest one minute
- for time:
- 100 burpee-pull-up
- (time cap 13 minutes)
gennaio 10, 2023
- Six Three-minutes rounds
- For max reps each of:
- - wall ball shot
- (♂9 kg, ♀6 kg ball)
- - toes to bar
- - handstand push-up
- - row for calories
- - GHD sit-up
- - bike for calories
- Rest 90 seconds between rounds
gennaio 9, 2023
- Strenght
- Shoulder press
- every three minutes
- 8 - 8 - 8 - 8 - 8
- "Grettel"
- 10 rounds for time of:
- 3 clean and jerk
- (♂62 kg, ♀43 kg barbell)
- 3 burpees over the bar
- Time cap: 8 minutes
gennaio 4, 2023
- On a 12-minutes clock:
- Odd: 10 box jump-over
- (♀50 cm, ♂60 cm box)
- Max overhead squat
- (♂50 kg, ♀35 kg barbell)
- Even: rest
- For Time:
- 50 Hang-power clean
- (♀25 kg, ♂35 kg barbell)
- 50 wall ball shot
- (♂9 kg, ♀6 kg ball)
- 150 double under
- 50 wall ball shot
- 50 Hang-power clean
- time cap: 15 minutes
gennaio 3, 2023
- weightlifting complex
- eight rounds for load, every 150s:
- power clean
- hang power clean
- front squat
- hang-squat clean
- front squat
- 12 – 9 – 6
- Reps for time:
- Bar muscle-up
- Snatch
- (♂50 kg, ♀35 kb barbell)
- Time cap: 8 minutes
gennaio 2, 2023
- EMoM for 12 minutes:
- 1: 10 BW bent-over row
- 2: 10 kettlebell tater
- 3: 1 set strict toes to bar f.q.
- AMRAP in 13 minutes of:
- 7 unbroken shoulder to overhead
- (♀40 kg, ♂60 kg barbell)
- 7 burpees over the barbell
gennaio 1, 2023
- Heavy Day
- E2MoM for 12 minutes:
- 3 thruster for load
- on a 12-minutes clock:
- 15 - 12 - 9 deadlift
- (♀70 kg, ♂100 kg barbell)
- handstand push-up
- then complete max rounds of:
- ladder deadlift
- (♀100 kg, ♂140 kg)
- 5 strict handstand push-up