novembre 30, 2023
- routine 1: lats + core
- EMoM for 12 minutes
- odd: 50 double under
- even: 6+6 kettlebell snatch
- AMRAP 12:
- 10 clean (40/60 kg)
- 5 bar muscle-up
- _ _ _ _ _ _ _ _
- extra workout
- EMOM 14:
- odd: 12/15 cal bike
- even: 15 GHD sit-up
novembre 29, 2023
- routine 5: handstand
- Amrap 25 minutes
- (with a partner)
- 50 synchro weighted box step-up
- (50/60 cm box, 15/20 kg DB)
- 20 toes to bar
- 22/30 calories row
- (each partner performs at least one rep of toes to bar and one calorie on the rower in every round)
- _ _ _ _ _ _ _
- extra workout:
- EMoM 10 minutes
- 1 thruster
novembre 28, 2023
- routine 4: strict pulls
- 5 sets for load:
- every 150s
- 3 split jerk
- 3 rounds for time:
- 30 hand-release push-up
- 20 pull-up
- 10 DB thruster (15/22,5 kg DBs)
- time cap: 13 minutes
novembre 27, 2023
- routine 3: one-leg squat
- Ten rounds of:
- 20s work on a machine of your choice
- 60s rest
- Amrap in 10 minutes
- 7 hang- power snatch (35/50kg)
- 2 rope climb
- _ _ _ _ _ _ _ _
- extra workout:
- six rounds, 20s work + 40s rest
- practice L-sit, inversion, tuck planche
- (on rings, parallettes or other supports)
novembre 26, 2023
- routine 2: Strenght (strict HSPU)
- EMOM 10 minutes
- 1 hang power clean
- Increase load across
- as many sets as possible.
- 4 rounds for time:
- 15 bar-facing burpees
- 15 front squat (35/50 kg)
- 75 crossover
- time cap: 15 minutes
- _ _ _ _ _ _ _ _
- Post-workout:
- 4 sets:
- 15 V-up
- 15 supine candlestick
- 10 reverse burpees
- – Rest one minute
novembre 24, 2023
- routine 1: lats + core
- Five rounds, 30s work + 15s rest of:
- 1: high box jump
- 2: kettlebell american swing
- (16/24 kg)
- 3: row for calories
- rest 30s between sets
- 6 rounds for time:
- 9 deadlift (70/100 kg)
- 100-m double-KB farmers carry
- (15/22,5 kg DBs or 16/24 kg KBs)
- time cap: 12 minutes
- _ _ _ _ _ _ _ _
- extra workout:
- three rounds of:
- 15 hollow rocks
- 15 superman rocks
- 10 handstand shoulder tap
- rest one minute, then
- EMoM 6 minutes
- 10 meters handstand walk
novembre 23, 2023
- routine 5: handstand
- Weightlifting
- every 150s, five rounds
- 2 jerk (power or split)
- For time:
- 21-15-9:
- Hang power clean (35/50 kg)
- Handstand push-up
- time cap: 11 minutes
- _ _ _ _ _ _ _ _
- extra workout
- Twelve minutes set
- work for a heavy
- 232-reps set front squat
novembre 22, 2023
- routine 4: strenght (strict pulls)
- EMoM 12 minutes:
- 1: 10 bent-over row BW
- 2: 6+6 DB shoulder press
- 3: 15 DB deadlift
- For time:
- 50-calorie bike
- 50 overhead squat (30/43 kg)
- 50 alternating DB snatch (15/22.5 kg)
- time cap: 12 minutes
- _ _ _ _ _ _ _ _
- Six sets:
- every 150s
- 2 clean pull
- 1 power clean
- - not a complex
- -aim to finish around 90%
- 1RM power clean
novembre 21, 2023
- routine 3: one-leg squat
- AMRAP 15 minutes
- with a partner:
- 8 chest-to-bar pull-up
- 8 wall-ball shot (6/9 kg)
- – Partners alternate full rounds.
- – One partner works at a time.
- Cash-out
- for time, with a partner
- 100 medball sit-up
- (athletes pass the ball at
- every rep)
- perform five partner push-up
- at the top of every minute
- time cap: 8 minutes
novembre 20, 2023
- routine 2: Strenght (strict HSPU)
- "The Ghost"
- 6 rounds for reps:
- one minute of rowing for calories
- one minute of burpees
- one minute of double-unders
- – Rest 1:00 between rounds.
- _ _ _ _ _ _ _
- extra workout
- six rounds, every 90s
- 5 overhead squat
- – From the floor, for load
novembre 19, 2023
-
Routine 1: lats + core
-
Bench press
-
Every three minutes
-
8 - 6 - 6 - 4 - 4
-
AMRAP in 9 minutes of:
-
1 round of “incredible hulk”
-
10 Burpees over the bar
-
Extra workout:
-
Three rounds
-
30 Kettlebell Snatch
-
(16/24 kg)
-
50 air squat
novembre 17, 2023
- routine 4: handstand
- EMOM 16 minutes
- 1: 15 GHD sit-up/medball sit-up
- 2: 12/15 calories bike
- 3: 3 skin the cat
- 4: 15 push-press
- (30/43 kg)
- On a 6-minutes running clock:
- Run 800 m
- Max rep overhead squat (35/50 kg)
- _ _ _ _ _ _ _ _
- EMoM for ten minutes:
- odd: practice crossover
- even: practice pullover