ottobre 30, 2023
- Halloween Thrill team workout
- Team of three
- 5-minutes clock:
- one partner: max calorie ski-erg
- two partners: handstand hold
- rest three minutes
- 5-minutes clock:
- one partner: max calories row
- two partners: squat plate hold
- rest three minutes
- 5-minutes clock:
- one partner: max calorie air bike
- two partners: hang tuck-knees hold
- rest three minutes:
- 5-minutes clock:
- barbell complex for load:
- deadlift
- hang-power clean
- hang-squat clean
- shoulder to overhead
- (score is total calories + average of three loads)
- ♀ calories & load x 1,3
ottobre 29, 2023
- routine 1: lats + core
- EMOM 12:
- 1 squat snatch
- For time:
- 21-15-9
- DB devil press
- (15/22,5 kg DB)
- Perform 10 x 7+7m shuttle run
- after each set.
- Time cap: 9 minutes
- _ _ _ _ _ _ _
- extra workout
- five sets:
- 20s Russian twist (6/9 kg ball)
- 15s rest
- 20s weighted sit-up
- 15s rest
ottobre 27, 2023
- routine 4: handstand
- Five sets:
- On a three-minutes clock:
- 1 legless rope climb
- 15 hand-release push-up
- Max cal row in remaining time
- – Rest 2:00 between sets.
- _ _ _ _ _ _ _
- extra workout:
- three rounds:
- 20 mt two dumbbells walking lunges
- (15/22,5 kg DBs)
- 20 renegade row
- use same pair of dumbbells
ottobre 26, 2023
- routine 3: pull-up
- E2MoM for 20 minutes
- odd sets: 400/500 mt row
- even sets: 5 squat clean
- (55/80 kg)
- _ _ _ _ _ _ _ _
- extra workout:
- every two minutes, seven rounds
- w. Snatch grip
- 1 deadlift
- 1 snatch pull
- 1 high pull
- hold 2s below knee in
- every movement
- not a complex, re-grip
- if needed
ottobre 25, 2023
- routine 2: rings
- EMoM for 23 minutes
- four rounds of:
- min. one: 20 wall-ball shot
- (6/9 kg)
- min. two: 20 deadlift
- (35/50 kg)
- min. three: 20 box jump
- (50/60 cm)
- min. four: 20 push press
- (35/50 kg)
- min. five: 20 toes-to-bar
- min. six: rest
- _ _ _ _ _ _ _
- extra workout:
- EMOM 12:
- Even minutes: 16 alt. one-arm
- KB swing (16/24 kg)
- Odd minutes: max distance
- handstand walk
ottobre 24, 2023
- routine 1: lats+core strenght
- EMOM 12 minutes
- 2 hang power snatch
- Increase the loading across
- as many sets as possible.
- For time:
- 50 devil press
- (15/22,5 kg DBs)
- perform 50 Double-under
- every two minutes
- including 0:00
- time cap: 12 minutes
ottobre 23, 2023
- routine 4: handstand
- Back squat
- In six minutes:
- find a heavy set of three reps
- then, for five sets:
- three reps every three minutes
- Amrap in 8 minutes:
- 10 kettlebell snatch
- (switch arm after five reps)
- 10 russian swing*
- * use a heavier kb than in snatch
- 12 sit-up
- _ _ _ _ _ _ _ _
- extra workout:
- five rounds
- 12 hollow rocks
- 12 superman rocks
- 5 low rings descent
ottobre 22, 2023
- Routine 3: pull-up
- Six sets, every 150s:
- 2 push press + 1 split jerk
- First set around 75% 1rm pushpress
- Seven rounds For time, with two Dumbbells:
- 5 deadlift
- 5 hang clean
- 5 front squat
- 5 thruster
- 5 box step-up
- (15/22,5 kg dbs)
- time cap: 12 minutes
- ————-
- Extra workout:
- accumulate
- 30 Turkish get-up
- (16/24 kg)
ottobre 20, 2023
- two rounds for time of:
- 400 mt run
- rest five minutes between sets
- _ _ _ _ _ _ _ _
- routine 2: rings
- Every 90 for 6 sets:
- 2 push press
- Increase loading across sets.
- first set around 70% 1RM
- with a 30s work, 10s rest pattern
- five rounds for reps of:
- 1: single-leg squat
- 2: GHD sit-up
- 3: burpees
- Rest 90s between rounds.
ottobre 19, 2023
- for time:
- 40 calories ski
- 20 bar muscle-up
- 10 D-ball over-shoulder
- _ _ _ _ _ _ _
- routine 1: lats + core
- Snatch balance
- five rounds, every 150s
- 2 reps
- For time:
- 40 box jump-over (50/60 cm)
- 20 handstand push-up
- 30 box jump-over
- 15 handstand push-up
- 20 box jump-over
- 10 handstand push-up
- 10 box jump-over
- 5 handstand push-up
- time cap: 10 minutes
ottobre 18, 2023
- Four rounds of:
- 50 mt double kettlebell
- farmer carry
- 15 double kettlebell deadlift
- 15 kettlebell goblet squat
- _ _ _ _ _ _ _
- routine 4: handstand
- every two minutes, for six rounds
- 1 rope climb
- 7 thruster (35/50 kg)
- 12 box jump(50/60 cm)
- Every 2 minutes for 6 rounds:
- 200 m row
- score is slowest time
ottobre 17, 2023
- routine 3: pull-up
- Amrap in 22 minutes of:
- 40 toes to bar
- 30 burpees
- 20 front squat (35/50 kg)
- 30 burpees
- 10 overhead squat