marzo 28, 2024
-
"via crucis"
-
For Time:
-
(I to IX: wear a vest if you have one)
-
I: run 600m
-
II: 30 back rack position box step-up
-
(use a 15/20 kg bar)
-
III: 15 burpee pull-up
-
IV: 30 hand-release push-up
-
V: 30 back rack position box step-up
-
VI: 5 rope climb
-
VII: 15 burpee pull-up
-
VIII: 30 back rack position box step-up
-
IX: 15 burpee pull-up
-
X to XIV without vest
-
X: 30 handstand push-up
-
XI: 90 double under
-
XII: 15 burpee chest-to-bar
-
XIII: 5 rope climb
-
XIV: 10 burpee-muscle-up
-
time cap: 'till you die
marzo 27, 2024
- routine: lats + core
- every two minutes, eight rounds:
- 1 clean
- 3 jerk (push or split)
- movements performed as a complex
- Amrap in 8 minutes:
- 40 wall ball shot (6/9 kg)
- 15 devil press (15/22,5 kg DB)
- _ _ _ _ _ _ _ _
- extra workout
- 50 GHD hip extensions
- 50 GHD sit-up
- 50m handstand walk
marzo 26, 2024
- routine: strenght (pushes)
- EMoM for ten minutes:
- odd: max unbroken double under
- even: practice pullover
- 3 rounds for time:
- 400-m run
- 21 toes to bar
- 15 DB hang squat clean
- (15/22.5 kg dumbbell)
- time cap: 13 minutes
marzo 25, 2024
- routine: pull-up
- Shoulder press
- every two minutes
- 5-5-5-5-5+
- Max reps on the last set.
- 3 rounds for time:
- 90 air squat
- 30 Russian KB swing (16/24 kg)
- 10 power snatch (43/61 kg)
- time cap: 14 minutes
- _ _ _ _ _ _ _
- extra workout:
- 3 sets for load:
- 100-meter two dumbbells
- farmers carry
- 10 D-ball over shoulder
- (30/50 kg)
marzo 24, 2024
- routine: one-leg squat
- EMoM for 14 minutes
- odd: 200m row/ski or
- 400m bike
- even: rest
- For time:
- 45 deadlift (70/100 kg)
- 45 handstand push-up
- time cap: 9 minutes
- _ _ _ _ _ _ _ _
- extra-workout
- two sets:
- 30 V-up
- 20 heavy alternating DB
- renegade row
marzo 23, 2024
- routine: handstand
- Five three-minute rounds for reps of:
- 12/15-cal row
- 50 double-under
- Max-reps wall-ball shot (6/9 kg)
- Rest 2 minutes between rounds.
- _ _ _ _ _ _ _ _
- extra workout
- 3 rounds for time:
- 300-meter run
- 12 DB bench press, weight one
- 200-meter run
- 9 DB bench press, weight two
- 100-meter run
- 6 DB bench press, weight three
- use weights that allow to
- complete unbroken all the sets
- of the first round
marzo 23, 2024
- routine: handstand
- Five three-minute rounds for reps of:
- 12/15-cal row
- 50 double-under
- Max-reps wall-ball shot (6/9 kg)
- Rest 2 minutes between rounds.
- _ _ _ _ _ _ _ _
- extra workout
- 3 rounds for time:
- 300-meter run
- 12 DB bench press, weight one
- 200-meter run
- 9 DB bench press, weight two
- 100-meter run
- 6 DB bench press, weight three
- use weights that allow to
- complete unbroken all the sets
- of the first round
marzo 21, 2024
- routine: pulls
- 30s work, 30s rest, six rounds:
- odd: hips to rings
- even: banded rings transition
- With a partner, complete as many rounds
- as possible in 18 minutes of:
- 20 snatch (43/61 kg)
- 400-m run
- Run together, split snatches as needed
- ._ _ _ _ _ _ _ _
- extra workout
- EMOM 8:
- 2 front squat
- Build to a heavy set of 2 reps.
marzo 20, 2024
- Every 2 minutes for eight rounds:
- 1 power clean
- 1 hang-squat clean
- 1 jerk
- 3 rounds for time:
- 4 rope climb
- 12 GHD sit-up/weighted sit-up
- on a fitball
- 16 single-leg squat
- time cap: 9 minutes
- _ _ _ _ _ _ _ _
- extra workout
- four rounds
- 20-m single-arm upside-down KB walk, right
- 20-m single-arm upside-down KB walk, left
- 10 landmine bar rotations
marzo 19, 2024
- routine: pushes
- E2MoM for 14 minutes
- 5 bar muscle-up +
- max unbroken handstand push-up
- Complete as many reps as possible
- in 8 minutes of:
- 8 burpee-box over
- 10 double-DB STOH (15/22.5 kg)
- 10 single DB box step-up (50/60 cm)
marzo 18, 2024
- routine: lats +Core
- EMoM for 15 minutes:
- 1: 4 wall walk
- 2: 12/15 cal. bike
- 3: max L-sit on rings
- AmRap in 11 minutes of:
- 90 double-under
- 30 KB swing (16/24 kg)
- _ _ _ _ _ _ _ _
- extra workout
- Accumulate:
- 50 GHD hip extension
- perform 30s plank every 90s
marzo 17, 2024
-
Open Workout 24.3
-
All for time, using a running clock:
- 5 rounds of:
- 10 thrusters, weight 1
- 10 chest-to-bar pull-ups
- Rest 1 minute, then:
- 5 rounds of:
- 7 thrusters, weight 2
- 7 bar muscle-ups
- ♀ 29/43 kg
- ♂ 43/61 kg
- *Time cap: 15 minutes