settembre 29, 2023
- routine 4: handstand
- - - - - - -
- AMRAP 25 minutes
- (with a partner)
- 100 calories Bike/ski
- 70 DB snatch
- (15/22,5 kg)
- 50 toes-to-bar
- Split work as needed with
- one person working at a time.
- - - - - - -
- extra workout: weightlifting
- Every two minutes, seven rounds of:
- snatch deadlift shrug
- high pull from mid thigh
- hip snatch
- (first set around 60% 1RM)
settembre 29, 2023
- routine 3: pull-up
- Every 90s x 5 sets:
- (each arm)
- 1 clean
- 1 snatch
- 1 clean & press
- 1 overhead squat
- Five rounds
- within a minute perform:
- 5 pull-up
- 50 mt shuttle run
- max thruster
- (40/60 kg)
- rest two minutes
- - - - - -
- extra workout
- Eight sets for calories:
- :30 bike at easy pace
- :20 bike at medium pace
- :10 bike max speed
- 90s bike active recovery
settembre 27, 2023
- routine 2: rings
- Deadlift, For load:
- 5 sets, every 150s
- 10 reps
- EMoM for 12 minutes
- odd: 1 round of strict Cindy
- even: max double under
- - - - - -
- extra workout
- EMOM 14 minutes
- 1 clean
- (power or squat)
settembre 26, 2023
- routine 1:
- gymnastics core strenght
- Overhead Squat
- every three minutes
- 5 - 5 - 5 - 5 - 5
- AMRAP in 7 minutes
- max BW Clean
- perform 7 burpees at the top
- of each minute, including 0:00
settembre 25, 2023
- routine 4: handstand
- EMoM for 12 minutes
- odd: one set max bar muscle-up
- even: 1 squat snatch
- (work around 85% 1RM)
- On a 11-minutes clock:
- 2 minutes amrap
- strict handstand push-up
- 1 minute rest
- 3 minutes amrap
- 7 handstand push-up
- 20 crossover
- 1 minute rest
- 4 minutes amrap:
- 15 hand-release push-up
- 20 double under
- - - - - - - -
- extra workout
- five rounds
- following a pattern of
- 20s work, 20s rest
- set. 1: hollow rock
- set 2: superman rock
- set. 3: strict toes to ring
settembre 24, 2023
- routine 3: pull-up
- 2 rounds for time:
- 40 m one-arm overhead
- DB walking lunges
- (15/22,5 kg)
- 400/500 m row/ski
- 10 wall walk
- 400/500 m row/ski
- – Use two DB/KBs
- held in a farmers carry.
- Time cap: 20 minutes
- - - - - - -
- extra workout
- For load:
- Every 90s x 8 sets:
- 3 push press
settembre 22, 2023
- routine 2: rings
- Team Battle Ground
- 2023 competition workouts
- with a partner
- workout 2:
- in 7 minutes perform:
- 12/9/6 reps each movement
- and partner of:
- thruster (30/40 kg)
- pull-up
- in remaining time:
- max cal. Ski erg
- rest ten minutes, then
- workout 3:
- 2/4/6/4/2 BB complex (alt.)*
- 10/20/30/20/10 toes to bar
- time cap: 7 minutes
- * complex
- clean, hang clean, 2 STOH
- (35/50 kg)
- - - - - - - -
- extra workout
- EMOM 12:
- 2 push jerk
- (Increase loading across sets,
- start from rack)
settembre 21, 2023
- routine 1: lats and core
- Five rounds for time:
- 12 DB deadlift (15/22.5 kg)
- 9 DB box step-up
- 200-m run
- – Use two DBs.
- – Rest 2:00 between rounds.
- Time cap: 25 minutes
- - - - - - -
- for time:
- 30 GHD sit-up
- 50 knee raises
- 70 sit-up
- time cap: 8 minutes
settembre 20, 2023
- routine 4: handstand
- EMoM 12 minutes:
- 1: BW bent-over row,
- one set for max reps
- 2: one set max ring dip
- 3: max u.b. push-up
- (touch'n'go reps)
- For time:
- 30 snatch (35/50 kg)
- 40 wall-ball shot (6/9 kg)
- 50 KB swing (16/24 kg)
- time cap: 10 minutes
- -___-----
- extra workout
- 30s work, 30s rest of:
- D-ball shoulder carry
- (alt. Sides)
- landmine bar rotations
settembre 19, 2023
- routine 3: pull-up
- Every 2:00, eight sets for load:
- 2 clean and jerk
- add load every two sets
- Amrap in 7 minutes of:
- 3 front squat (40/60 kg)
- 8 DB snatch (15/22,5 kg)
settembre 18, 2023
- routine 2: rings
- on a 24-minutes clock
- (with a partner)
- 0 to 6:00
- four rounds of:
- 5 strict pull-up
- 7 handstand push-up
- 12 one-legged squat
- (alt. Rounds)
- 6:00 to 10:00
- 1000 mt row
- (at least one switch)
- 10:00 to 16:00
- four rounds of:
- 5 strict pull-up
- 7 handstand push-up
- 12 one-legged squat
- 16:00 to 24:00
- 2000 mt row
- (at least one switch)
- - - - - - - -
- EMoM 12 minutes
- 0 to 4:00:
- 3 tall snatch
- 4:00 to 8:00
- 3 hip snatch
- 8:00 to 12:00
- 3 snatch balance
settembre 17, 2023
- routine 1: lats + core
- EMOM 10 minutes:
- Even: max box jump over
- Odd: 30 double-under
- Rest 5:00, then:
- For time:
- 100 burpees
- - - - - -
- 3 sets:
- 15 V-up
- 40s side plank (20s each side)
- 10 handstand shoulder tap
- (to wall)