gennaio 31, 2024
- Squat Snatch
- Every 150s
- 6 reps x 3 set at 50-60%
- 4 reps x 4 set at 60-70%
- Amrap in eight minutes
- 8 pull-up
- 3 clean (40/60 kg)
- _ _ _ _ _ _ _ _
- Extra workout
- Every 2:00 for eight sets:
- 150/200-meter Ski-erg
- Rest in the remaining time
- Of each interval
gennaio 30, 2024
- Routine: lats + core
- For load, every three minutes
- Bench press
- 7 – 7 – 7 – 7 – 7
- Three rounds For Time
- 20 KB russian swing (20/28 kg)
- 15 KB front rack walking lunges
- 10 strict toes to bar
- Time cap: 8 minutes
gennaio 29, 2024
- Routine: Handstand
- AMRAP 5 minutes
- Row 400/500 meters
- (or ski 350/450, bike 1000/1200m)
- Max wall-ball shot (6/9 kg)
- – Rest three minutes –
- AMRAP 5 minutes
- Row 500 meters
- (or ski 350/450, bike 1000/1200m)
- Max squat clean (30/43 kg)
- – Rest three minutes –
- AMRAP 5 minutes
- Row 500 meters
- (or ski 350/450, bike 1000/1200m)
- Max thruster (30/43 kg)
- _ _ _ _ _ _ _ _
- Extra workout:
- Three rounds, With a partner
- 100m d-ball carry
- (trade off as needed)
- 10 D-ball over shoulder
- (alt. reps)
gennaio 28, 2024
- Routine: pulls
- five sets: 20s reclined ring row
- rest one minute
- For load:
- Deadlift
- Every three minutes
- 3-3-3-3-max
- 3 rounds for time:
- 15 hang power snatch (30/43 kg)
- 15 chest-to-bar pull-up
- Time cap: 8 minutes
- _ _ _ _ _ _ _ _ _
- Extra workout
- Six minutes of double under
- Perform 1 wall walk at the top
- Of every minute
gennaio 26, 2024
- routine: one-leg squat
- AMRAP 20 minutes
- 1 muscle-up
- 50-m run
- 2 muscle-up
- 100-m run
- 3 muscle-up
- 150-m run
- 4 muscle-up
- 200-m run
- Add one rep to the muscle-up and 50 meters to the run each round.
- _ _ _ _ _ _ _
- extra workout
- three rounds
- 10m sled push (30/40 kg)
- 5 strict toes to bar
- 20m suitcase carry (10L+10R)
- 20m kettlebell walking lunges
- 5 strict chest-to-bar pull-up
- 10m sled push
- rest one minute
gennaio 25, 2024
- routine: pushes
- AMRAP 20 with a partner:
- 25 box jump-over (50/60 cm cm)
- 25 power snatch (30/43 kg)
- 25 overhead squat (30/43 kg)
- 25 pull-up
- 25-calorie Air Bike
- _ _ _ _ _ _ _ _
- extra workout
- EMoM for ten minutes
- odd: 3 deadlift @ 80% 1 RM
- even: 12 dumbbell renegade row (alt.)
gennaio 24, 2024
- routine: lats + core
- Squat Snatch
- every 150s
- 5 reps x 4 sets at 50-60%
- 4 reps x 3 sets at 60-70%
- AMRAP 10 minutes
- Burpee box-overs (50/60 cm)
- _ _ _ _ _ _ _
- extra workout
- 8 sets for total reps:
- 30s GHD sit-ups
- 20s rest
gennaio 23, 2024
- routine: handstand (walk)
- 90s set, five sets
- 20 flutter kick
- 20 swimmer kick
- max handstand walk
- rest one minute
- EMoM for 12 minutes
- odd: 30s pull-up
- even: 5 front squat @ 75% 1RM
- 3 rounds for time:
- 20 hand-release push-up
- 10 overhead DB lunges (R)
- 15 strict knee raises
- 10 overhead DB lunges (L)
- 15 medball sit-up (6/9 kg)
- time cap: 11 minutes
- _ _ _ _ _ _ _
- extra workout
- 4 sets for load:
- 5 box jump (high)
- 15 kettlebell russian swing (20/28)
- 15 slow superman back ext.
gennaio 22, 2024
- routine: pulls
- 30 strict pull-up
- For load, every three minutes
- Deadlift
- 5 - 5 - 5 - 5 - max
- – Max reps on the last set
- Six rounds for time:
- 10 clean (30/43 kg)
- 10 handstand push-up
- time cap: 9 minutes
- _ _ _ _ _ _ _ _
- extra workout
- 4 sets for load:
- 20m double kettlebell front rack march
- 15 good morning (BB)
gennaio 21, 2024
- routine: one-leg squat
- six sets
- every two minutes, for each arm:
- 3 kettlebell russian swing
- 3 kettlebell clean
- 3 kettlebell shoulder to overhead
- 3 kettlebell snatch
- For time:
- 21-18-15-12-9-6-3
- burpees over the kettlebell
- 2 KB Turkish get-up
- (use a 16/24 kg kettlebell)
- time cap: 12 minutes
- _ _ _ _ _ _ _
- 10 sets for time:
- 500/600-meter air Bike
- Rest 30s between sets.
gennaio 19, 2024
- routine: pushes
- For time:
- 800-meter run
- 10 rounds of:
- 5 power clean
- (40/60 kg)
- 30 double-under
- 800-meter run
- time cap: 23 minutes
- _ _ _ _ _ _ _
- extra workout:
- EMoM 10 minutes
- 1 muscle snatch
- 1 hang-power snatch
- 1 power snatch
gennaio 18, 2024
- routine: lats + core
- Bench press
- every three minutes
- 7 - 5 - 3 - 5 - 7 reps
- For time
- with a partner
- 42 - 30 - 18 reps of:
- cal. Row
- (athletes may split calories)
- synchro DB thruster
- _ _ _ _ _ _ _ _ _
- extra workout
- on a 6-minutes clock:
- 50 GHD sit-up
- max meters HS walk