maggio 16, 2023
- Pre-workout:
- EMoM 6 minutes
- odd: 40 mt suitcase farm's carry
- (switch arm after 20 mts)
- even: 10 kettlebell tater
- EMoM 12 minutes
- 1: 2 heavy turkish get-up
- (use a kettlebell or dumbbell)
- 2: 5+5 DB shoulder to overhead
- 3: 16 DB walking lunges
- (switch hand after eight reps)
- use tyhe same DB for all movements
- Three rounds for time of:
- 15 front squat
- (♂43 kg, ♀30 kg barbell)
- 15 pull-up
- 10 thruster
- one minute rest
- time cap: 10 minutes
maggio 16, 2023
- EMOM 15 minutes:
- 1 squat clean
- (Add load every three sets)
- four rounds
- within a three-minutes set:
- run 600 meters or
- row/ski 700/550 meters or
- 0,9/0,7 miles bike
maggio 14, 2023
- Pre-workout:
- Five sets for quality, every 90s
- 3 overhead squat +
- 3 snatch balance
- AMRAP 15 with a partner:
- 10 muscle-up
- 15 synchro burpees
- (One partner works and one rests
- during the muscle-up)
- Post-workout:
- 5 sets:
- 20s ring dip
- 20s rest
maggio 12, 2023
- every 90s, for seven rounds:
- 200 meters run
- score = slowest 200-m time
- 5 sets for load:
- every three minutes
- 5 split jerk
- (Hold the receiving position
- for two seconds)
maggio 12, 2023
- Pre-workout:
- Every 90s, four sets of:
- 5 hang muscle snatch
- (Build to a heavy set of 5 reps.)
- 7 sets for load:
- Power snatch
- every three minutes
- 5 - 5 - 5 - 5 - 5 - 5
- Five rounds for reps:
- 15s plank hold
- 15s mountain climb (slow reps)
- 15s hollow position scissors
- 20s rest
maggio 11, 2023
- Pre-workout:
- eight rounds
- 20s crossover singles practice
- 30s rest
- EMoM for ten minutes:
- odd: rope climb, three ascents
- even: Front rack lunges,
- 12 reps
- Five rounds for time:
- 50 double-under
- 5 push jerks
- (♂70 kg, ♀48 kg barbell)
- time cap: 9 minutes
maggio 9, 2023
- Gymnastics
- 20s of strict pull-up
- (hold one second on top position)
- rest 20 seconds
- 20s strict handstand push-up
- rest 70s between sets
- For time:
- 1-2-3-4-5-6-7-8-9-10-
- 9-8-7-6-5-4-3-2-1
- dumbbell push-press
- (♂22,5 kg, ♀15 kg dumbbells)
- Toes-to-bar
- time cap: 14 minutes
maggio 9, 2023
- EMoM for 20 minutes
- odd: one round of cindy
- even: 3 squat clean thruster
- (work around 70% 1 RM thruster)
- using a 20s work and 10s rest pattern,
- four rounds for quality of:
- suitcase kettlebell deadlift (R)
- upside-down kettlebell walk (L)
- kettlebell slide
- suitcase kettlebell deadlift (L)
- upside-down kettlebell walk (R)
maggio 8, 2023
- every 150s, for five rounds:
- 10 hang-power clean
- (♂40 kg, ♀28 kg barbell)
- 15 deadlift
- 200/150 meters rowing
- EMoM for sixteen minutes:
- odd: 3 unbroken power clean
- work around 75% 1 RM)
- 08even: 10 burpees over the bar
maggio 5, 2023
- 4 rounds for time of:
- 21 - 18 - 15 - 9
- ground to overhead
- (♂60 kg, ♀40 kg barbell)
- 15 pull-up
- 500 m run
- Time cap: 26 minutes
maggio 4, 2023
- Five rounds for reps of:
- 20s of BW deadlift
- rest 20s
- 20s of strict push-up
- rest 20s
- 20s of BW bent-over row
- rest 20s
- 20s of GHD/fitball sit-up
- rest 40s
- rest five minutes, then
- "Bonaparte Challenge"
- workout # 1
maggio 3, 2023
- within a three-minutes set,
- six rounds of:
- 3 unbroken power snatch
- (work around 80% 1RM)
- 9 american swing
- (♂24 kg, ♀16 kg kettlebell)
- 12 box jump over
- (♂60 cm, ♂50 cm box)
- for time:
- 100 double under
- 70 sit-up
- 50 hand-release push-up
- 30 chest-to-bar pull-up
- time cap: 9 minutes