aprile 13, 2023
- EmoM for 15 minutes
- 1: rope climb, three ascent
- 2: 15 handstand push-up
- 3: 15/12 calories on a rower
- Three sets For time of:
- Every set is made of:
- 1: Two rounds of:
- 12 toes to bar
- 30 double under
- 2: 9 - 6 - 3 BW squat clean
- Time cap: 12 minutes
aprile 12, 2023
- Weightlifting
- Every 150s for seven rounds
- Complex for load:
- - deadlift
- - hang-power snatch
- - overhead squat
- - snatch balance
- - overhead squat
- - hang-squat snatch
- - overhead squat
- AmRap in 10 minutes of:
- 12 DB snatch (alt. Arms)
- (♂22,5, ♀15 kg DB)
- 15 wall ball shot
- (♂9 kg, ♀6 kg ball)
aprile 11, 2023
- EMoM for 12 minutes:
- odd: 5 front squat @ 70% 1 RM +
- 10 box jump
- even: 7 toes to bar + 15 sit-up
- For time:
- 10-9-8-7-6-5-4-3-2-1
- bar muscle-up
- 10 burpees
- time cap: 16 minutes
aprile 10, 2023
- using a pattern of 15s work
- and 5s rest, five rounds of:
- handstand hold
- elephant plank
- forearm plank
- superman hold
- rest 40 seconds
- Five rounds for max reps of:
- one minute of pull-up
- one minute of handstand push-up
- one minute of one-leg squat
- rest one minute
aprile 7, 2023
- Strenght: BW Bench press
- Nine 90-seconds rounds of:
- One set for max reps
- Every three rounds rest 90
- Seconds more
- AmRap in 11 minutes of:
- Barbell complex*
- 30 double under
- * BB complex is:
- 1 clean
- 1 front squat
- 2 front rack lunges
- 1 back squat
- 2 lunges in back pos.
- 1 overhead squat
- 2 overhead lunges
- (♂60 kg, ♀40 kg barbell
aprile 7, 2023
- Gymnastics strenght:
- Every 150 seconds,
- For Five rounds:
- Max strict chest-to-bar pull-up
- For Time:
- Run 500 mt
- 21 thruster
- Run 1000 mt
- 15 thruster
- Run 500 mt
- 21 thruster
- (♂43 kg, ♀30 kg barbell)
- Time cap: 16 minutes
aprile 5, 2023
- EmoM for ten minutes:
- Odd: 12 heavy renegade row
- (use dumbbells or kettlebells)
- Even: 6+6 kettlebell snatch
- Partner wod:
- On a 18-minutes clock
- Accumulate:
- 80 handstand push-up
- 150/120 calories on a rower/ski erg
- (or 120/80 cal. On a bike)
- 200 wall ball shot
- (♂9 kg, ♀6 kg ball)
- 40 bar muscle-up
- Movements partitioned
- In every way
aprile 4, 2023
- Strenght04
- EmoM for 15 minutes
- Five rounds performing:
- 1: 3 deadlift
- 2: 2 deadlift
- 3: 1 deadlift
- (work approx. Around 85% 1RM)
- For Time
- 12 – 9 – 6 – 3 clean & jerk
- (♂60 kg, ♀40 kg barbell)
- 3 – 9 – 15 – 21
- burpees over the barbell
- Time cap 11 minutes
aprile 3, 2023
- Weightlifting
- Every three minutes,
- For seven rounds:
- Complex for load
- Hang-power clean
- Front squat
- Hang-squat clean
- Front squat
- Squat clean
- AmRap in 8 minutes of:
- 5 DB thruster
- (♂22,5 kg, ♀15 kg DBs)
- 7 toes to bar
aprile 2, 2023
- Four Rounds for reps of:
- 20s: max toes to ring
- Rest 20s
- 20s: hollow rock
- Rest 20s
- 20s: superman rock
- Rest 20s
- following the tabata pattern
- (work 20s, rest 10s)
- complete:
- 100 burpees
- 200 double under
- 100 Box jump
- 100 sit-up
- Time cap: 24 minutes