novembre 15, 2019
- Six rounds For reps:
- 30 seconds of rowing
- Rest 90 seconds
- Four rounds for time:
- (in team of two
- Mode: I go, you go)
- 20 mt one arm oh walking lunges (22,5/15)**
- 20 synchro burpees
- 20 one-legged squat**
- 20 partner medball sit-up
- (9/6 kg medball)
- ** for each partner
- (ct 20 minutes)
novembre 14, 2019
- EMOM 15 minutes
- 10 ring L pull-up
- 20 back extension
- 10 dumbbell dead bug
- eight rounds for reps of:
- 30 seconds of back squat (60/40)
- 30 seconds shuttle sprint
- Rest one minute
novembre 13, 2019
- Bench press:
- 7 – 5 – 3 – 3 – 1 – 1
- FOR TIME:
- 7 shoulder press (43/30)
- 7 push-press
- 7 push-jerk
- 15 parallel ring row
- 5 shoulder press (43/30)
- 5 push-press
- 5 push-jerk
- 15 parallel ring row
- 3 shoulder press (43/30)
- 3 push-press
- 3 push-jerk
- 15 parallel ring row
- CT: 8 min
- Cash-out:
- Tabata burpees
novembre 12, 2019
- Five rounds of:
- 30” fitball pike
- 15” rest
- 30” hanging bax hold
- 15” rest
- 30” handstand hold
- Rest 60”
- AMRAP in 6 min:
- 5 handstand push-up
- 10 ring dip
- 15 push-up
- Rest 3 minutes
- AMRAP in 6 min:
- 3 strict pull-up
- 6 chest-to-bar pull-up
- 9 pull-up
novembre 11, 2019
-
EMOM 14 min:
-
Odd: 10 strict knees to elbows
-
even: 12 kettlebell renegade row
-
AMRAP in three minutes:
-
Deadlift (70/50)
-
Rest 2 minutes
-
AMRAP in three minutes:
-
Clean & jerk
-
Rest 2 minutes
-
AMRAP in three minutes:
-
Bar-facing burpees
novembre 10, 2019
- Every 90 seconds for
- Six rounds perform:
- 5 burpees
- 10 knees to elbows
- 15 air squat
- Workout 20.5
- For time, partitioned any way:
- 40 muscle-up
- 80-cal. row
- 120 wall-ball shot
- (9/6 kg medball)
- time cap 20 minutes
novembre 8, 2019
- 6 sets for max reps of:
- Unbroken strict pull-up
- Rest 90” between rounds
- Prior to 9 minutes
- 21-15-9 reps of:
- Deadlift bodyweight
- (70% bw women)
- Toes to bar
- Rest remaining time
- Then perform
- 5 hang-squat clean (60/40)
- 8 burpees OTB
- 4 hang-squat clean (60/40)
- 8 burpees OTB
- 3 hang-squat clean (60/40)
- 8 burpees OTB
- 2 hang-squat clean (60/40)
- 8 burpees OTB
- 1 hang-squat clean (60/40)
- 8 burpees OTB
- Time cap 5 minutes
novembre 7, 2019
- EMOM 18 min:
- 1) 15/102 calories row
- 2) 7 dip + 10 squat jump
- 3) 5 overhead squat
- Amanda
- 9-7-5 Reps For Time
- Muscle-Up
- Squat Snatch (60/40)
- 07(CT 12 min)
novembre 6, 2019
- Ten rounds for load:
- Every 90 seconds perform:
- 1 power snatch
- 1 hang-power snatch
- 1 hang squat snatch
- Complete as many rounds
- as possible in 16 minutes of:
- 15 wall-ball shot
- 10 sumo deadlift high-pull
- (43/30 kg)
- M: 9 kg ball. 3 mt target
- W: 6 kg ball, 2,7 mt target
novembre 5, 2019
- Four rounds for reps:
- 30” hollow body pos. Hold
- 15” rest
- 30” superman hold
- 15” rest
- 30” dumbbells plank back fly
- 15” rest
- 30” V-up
- Rest 60”
- AMRAP in 18 minutes:
- 5 strict pull-up
- 3 wall climb
- 5 backward roll
novembre 4, 2019
- EMOM 12 min:
- Odd: 20 box jump
- Even: max L-sit hold /
- Tuck plank hold
- for time:
- 10 strict handstand push-up
- 5 squat clean (80/52,5)
- 20 handstand push-up
- 10 squat clean (70/45)
- 30 ring dip
- 15 squat clean (60/37,5)
- 40 h.r. push-up
- 5 squat clean (50/30)
- (CT: 18 min)
novembre 4, 2019
- EMOM 15 Min:
- 1: with empty bar:
- 3 shoulder press, 3 push-press,
- 3 push-jerk, 1 split-jerk
- 2: 10 one-leg reach forward
- 3: 20 double under
- Workout 20.4
- For time:
- 30 box jumps
- 15 clean and jerks, 65 | 95 lb.
- 30 box jumps
- 15 clean and jerks, 85 | 135 lb.
- 30 box jumps
- 10 clean and jerks, 115 | 185 lb.
- 30 single-leg squats
- 10 clean and jerks, 145 | 225 lb.
- 30 single-leg squats
- 5 clean and jerks, 175 | 275 lb.
- 30 single-leg squats
- 5 clean and jerks, 205 | 315 lb.