febbraio 29, 2024
- routine: lats + core
- EMoM for ten minutes
- odd: 6/8 fitball pulldown
- even: 5 supine snap to L-sit +
- max seated leg raise
- 5 rounds for time with a partner:
- 40/50 calorie row
- 10 wall walk
- – One person works at a time.
- – Split the work as needed.
- Time cap: 22 minutes
- _ _ _ _ _ _ _ _ _
- extra workout
- AMRAP 15:
- For reps:
- 3, 6, 9, 12…
- GHD sit-up
- Single Dumbbell box step-up
febbraio 28, 2024
- Squat Snatch
- every 150s
- 3 reps x 2 sets @ 70-80%
- 2 reps x 2 sets @ 80-90%
- 1 rep x 3 sets @ 90%+
- AmRap in 9 minutes of:
- 1-2-3-4-5-6….
- Deadlift (70/100 kg)
- burpees over the bar
- _ _ _ _ _ _ _
- extra workout:
- EMOM 10:
- odd: 12 alt. single-leg squat
- even: 200/250m ski erg
febbraio 27, 2024
- routine: strenght pushes
- five rounds
- 5 handstand push-up negatives
- max handstand push-up
- rest 90s
- For time:
- 150 double under, then:
- five rounds of:
- 25 Russian KB swing (20/28 kg)
- 8 strict toes to bar
- then: 150 double under
- time cap: 16 minutes
febbraio 26, 2024
- routine: handstand
- Dumbbell Bench press
- every 150s, For load:
- 10-10-10-10-10
- AmRap in 10 minutes
- 6 - 4 - 2
- Bar Muscle-up
- Squat clean thruster (40/60 kg)
- _ _ _ _ _ _ _ _ _
- extra workout
- six rounds
- 5 SOTS press
- 10 supine loor barbell
- overhead press
- rest as needed
febbraio 25, 2024
- routine:
- strenght (pulls)
- every 150s minutes, five sets:
- 8 weighted pull-up
- For reps:
- Four three-minutes Amrap of:
- 75 double-under
- 25 burpees
- Max-rep toes-to-bar
- Rest 1:00 between AMRAPs.
- _ _ _ _ _ _ _
- extra workout
- 3 sets:
- 90s: 15 GHD hip extension
- max plank hold
- 15s rest
- 90s: 15 GHD sit-up
- max superman hold
- rest 90s between sets
febbraio 23, 2024
- routine: strenght pushes
- Back squat
- every 150s
- 5-5-5-5-5+
- Max reps on the last set.
- Four rounds For time:
- 10 dumbbell overhead
- walking lunges, right (15/22,5 kg)
- 15 wall ball shot (6/9 kg)
- 10 dumbbell overhead
- walking lunges, left (15/22,5 kg)
- 5 bar muscle-up
- time cap: 10 minutes
- _ _ _ _ _ _ _ _ _
- extra workout
- three rounds
- 100-meter sled drag (30/40 kg)
- 20 GHD sit-up
- 100-meter sled push
- 2320 GHD back extension
febbraio 22, 2024
- routine: one-leg squat1622
- AMRAP 20 with a partner:
- 100-m farmers carry
- (16/24 kg KB or 15/22,5 kg DBs)
- 700/800m row or ski
- 30 KB goblet squat
- (16/24 kg KB or 15/22,5 kg DB)
- split carry and rower.
- Squats performed synchro
- _ _ _ _ _ _ _ _
- extra workout
- Every 5:00 x 3 rounds:
- 800-meter run
- then…
- Every 3:00 x 5 rounds:
- 22400-meter run
febbraio 21, 2024
- Squat Snatch
- every 150s
- 3 reps x 2 sets @ 60/70%
- 3 reps x 1 set @ 70/80%
- 2 reps x 2 sets @ 80-90%
- 1 rep x 2 sets @ 90%+
- AMRAP 8 minutes
- 40 double-under
- 10 push press (30/43 kg)
- _ _ _ _ _ _ _ _
- extra workout: 3 sets:
- :20 ring plank hold (right arm)
- :20 ring plank hold (left arm)
- :20 L-sit hold
- 5 dragonflag
febbraio 20, 2024
- routine: lats + core
- 10 rounds for time:
- 12 hand-release push-up
- 6 single-arm KB push jerk,
- right (16/24 kg)
- 6 single-arm KB push jerks, left
- 12 KB sumo deadlift high pull
- same weight for jerks and deadlift
- time cap: 21 minutes
febbraio 19, 2024
- routine: strenght (pulls)
- Deadlift
- six sets for load, every 150s
- 3 - 3 - 3 - 3 - 3
- Use the same load across all sets.
- Three two-minutes rounds of:
- 10 front squat (48/70 kg)
- Max burpee box jump-over*
- Rest 90s
- *Step down from the box.
- _ _ _ _ _ _ _ _
- extra workout:
- EMoM 14 minutes
- 1: 10m handstand walk
- 2: 14/18 cal. bike
- 3: rest
febbraio 18, 2024
- routine: handstand
- EMOM 12 minutes
- Odd: 3 ring muscle-up
- (or 30s ring progression)
- Even: 64m shuttle run
- (8m out + 8m back x 4)
- 5 rounds for time:
- 25 KB swing (16/24 kg)
- 10 chest-to-bar pull-up
- time cap: 12 minutes
- _ _ _ _ _ _ _ _ _
- extra-workout:
- Accumulate:
- 10 Turkish get-ups/arm
- – Use the same weight,
- DB or kettlebell
febbraio 16, 2024
- routine: one leg squat
- For time:
- 12 squat clean thruster (35/50 kg)
- 400-m run
- 9 squat clean thruster
- 400-m run
- 6 squat clean thruster
- 400-m run
- time cap: 12 minutes
- _ _ _ _ _ _ _
- extra workout
- EMoM 15 minutes:
- 1: 10 BW bent over row
- 2: 15 candlestick
- (handss hold to rack)
- 3: 10m handstand walk