dicembre 29, 2023
- routine: lats + core
- For time:
- 50-40-30-20-10
- Burpees
- Run 400 meters after
- each set of burpees.
- Time cap: 25 minutes
- _ _ _ _ _ _ _ _
- extra-workout
- On a 10:00 clock:
- 3 hang power clean
- – Build to a heavy set.
dicembre 28, 2023
- routine: handstand
- within a two-minutes set,
- five rounds performing:
- 9 toes to bar
- 9 burpees over the bar
- 9 deadlift (60/80 kg)
- For time:
- 50 double-under
- 3 front squat
- 50 double-under
- 6 front squat
- 50 double-under
- 9 front squat
- 50 double-under
- 12 front squat
- 50 double-under
- time cap: 10 minutes
- _ _ _ _ _ _ _ _
- extra workout
- on a 6 minutes clock:
- 12 dragonflag
- 20 GHD hip extension
- max bar muscle-up
dicembre 27, 2023
- routine: strict pulls
- EMoM for ten minutes:
- overhead squat
- squat snatch
- (barbell starts from the ground)
- For time, with a partner:
- 30 DB step-up (15/22,5 kg)
- 30 toes-to-bar
- 22/30-calorie row
- (or 18/25 cal. ski)
- 30 handstand push-up
- 22/30-calorie row
- 30 toes-to-bar
- 30 DB step-up
- time cap: 13 minutes
- - split reps as needed,
- - one partner works while
- other rests
- _ _ _ _ _ _ _ _
- extra workout
- three rounds of:
- 40 mt farm's carry, right arm
- 20 mt walking lunges
- 40 mt farm.s carry, left arm
- 20 leg raises on parallettes
dicembre 26, 2023
- routine: one-leg squat
- with a 30s- work, 30s rest pattern:
- Four rounds of:
- 10 GHD sit-up
- rope climb, 2 ascents
- 5 D-ball over shoulder
- 10 m handstand walk
- (5m out, 5m back)
- AMRAP in 7 minutes
- 3-6-9-12… etc.
- Thrusters 30/43 kg)
- Chest-to-bar pull-up
- _ _ _ _ _ _ _ _
- extra-workout:
- four sets for load, with snatch grip:
- 6 deadlift
- 6 bent over rows
dicembre 22, 2023
- routine 2: strenght
- "pushes"
- 3 rounds for time:
- 30 squat clean (30/43 kg)
- 30 pull-up
- 800-meter run
- time cap: 27 minutes
- _ _ _ _ _ _ _ _
- extra workout
- Accumulate:
- 2:00 L-sit hold
- 2:00 forearm plank hold
- 2:00 handstand hold
dicembre 21, 2023
- routine 1: lats + core
- Every 3:00 for 7 rounds:
- with snatch grip
- 9 deadlift (40/60 kg)
- 6 power snatch
- 3 squat snatch
- – Use the same barbell for each movement.
- - Score = slowest round
- _ _ _ _ _ _ _ _
- extra workout
- AMRAP 11:
- 9 strict ring dip
- 9 calorie row
dicembre 20, 2023
- Christmas Team Workout 🎅
- 🎄 "Xmas Tree" 🎄
- 12 rounds for time
- with a partner
- 1 wall walk*
- 2 partner squat
- 3 partner press
- 4 partner thruster
- 5 toes to bar*
- 6 partner wall ball shot
- 7 box jump*
- 8 partner sit-up*
- 9 partner push-up*
- 10 burpees pull-up*
- - add one movement at each round
- * performed synchro
- barbell 25/35 kg
- time cap: 25 minutes
- rest three minutes, then:
- 1 RM hang-squat clean in 5 minutes
- score is weight A + weight B
dicembre 19, 2023
- routine 5: handstand
- EMOM 6 minutes
- :30 handstand walk/wall drills
- :30 rest
- 5 sets of the complex for load:
- every 150s
- 2 hang power clean + 1 jerk
- 8 rounds for time:
- 8 alternating DB hang snatch
- (15/22.5 kg)
- 8 box jump-over (60/75 cm)
- time cap: 11 minutes
dicembre 18, 2023
- routine 4: strenght
- strict pulls
- For load:
- every 150s
- 5-5-5-5-5:
- Push press
- On a 12:00 clock:
- six two-minutes amrap of:
- calorie row
- KB swing (16/24 kg)
- KB goblet squat
- burpees
- calorie bike
- rope climb
- no rest between amraps
- _ _ _ _ _ _ _ _
- extra workout:
- ski 800 m - rest two minutes
- ski 600 m - rest one minute
- ski 400 m - rest 30s
- ski 200m
dicembre 17, 2023
- routine 3: one-leg squat
- EMOM 12 minutes
- 2 front squat
- – Increase loading across as many
- sets as possible.
- first set around 70-75%
- of your best front squat.
- For time:
- 21-15-9 reps of:
- Clean (35/50 kg)
- Toes-to-bar
- time cap: 8 minutes
- _ _ _ _ _ _ _
- Post-workout:
- Accumulate:
- 10 Turkish get-ups/arm
- – Use a single dumbbell or KB.
dicembre 15, 2023
- routine 2: strenght
- "pushes"
- 3 rounds for time:
- 800-m run
- 30 american swing
- (16/24 kg)
- 30 medball sit-up
- (6/9 kg)
- time cap: 26 minutes
- _ _ _ _ _ _ _
- extra workout
- Four rounds
- within a 2-minutes slot:
- 15 GHD hip extension
- 7 reverse burpees
- max hbp hold
- rest 90s
dicembre 14, 2023
- routine 1: lats + core
- EMoM for ten minutes
- 1 hang-power clean
- For time:
- 10 wall walk
- 30 DB snatch (15/22.5 kg)
- 8 wall walk
- 30 DB snatch (15/22.5 kg)
- 6 wall walk
- 30 DB snatch (15/22.5 kg)
- time cap: 14 minutes
- _ _ _ _ _ _ _ _
- extra workout
- Every 90s x 6 sets:
- 3 front squat
- (hold 5s bottom position)