agosto 30, 2020
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AMRAP in 5 minutes:
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5 pike to push-up
-
10 squat jump
-
Ape walk, 8 reps
-
12 alt. V-up
-
Bar muscle-up
-
Max reps in 8 minutes
-
Rest three minutes
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For time:
-
70 Handstand push-up
-
Time cap 8 minutes
-
Rest three minutes
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AMRAP in 8 minutes
-
8 medball clean (9/6 kg)
-
8 dumbbell snatch (22,5/15 kg)
agosto 28, 2020
- Amrap in 6 minutes:
- 5 push-up
- 8 renegade row
- 12 squat
- every 90 seconds for ten rounds
- power snatch
- hang-power snatch
- hang-squat snatch
- overhead squat
- squat snatch
- “Gwen”
- 15 – 12 – 9 clean & jerk
- touch and go at floor only, no dropping,
- no dumping, use the same load for
- all sets, rest three minutes between sets
- score = load used
agosto 27, 2020
- Every 30 seconds for
- eight rounds perform:
- s1: 1 power clean @ 85% 1 RM
- s2: 15 superman + 10 tuck crunch
- s3: rest
- Eight One-minute rounds of:
- 3 thruster (60/40 kg)
- 5 burpees
- max pull-up
- rest two minutes between rounds
agosto 26, 2020
- Every 90 seconds for Five rounds:
- max strict ring dip
- rest three minutes
- six rounds for max reps of:
- 20 seconds of power snatch (40/27,5)
- rest 10 seconds
- 20 seconds of box jump (60/50 cm box)
- rest 30 seconds
- rest three minutes
- perform six rounds holding for
- twenty seconds the hardest
- plank or lever variation you
- can afford
- rest one minute between rounds
agosto 25, 2020
- On a six minutes clock
- perform as many rounds as possible of
- max unbroken double unders
- rest three minutes
- On a 15-minutes clock
- Perform a ladder of strict pull-up
- (one set every 30 seconds)
- if you can’t complete the prescribed
- number of reps
- rest 30” and restart from one rep
- rest three minutes
- Amrap in 7 minutes:
- 12 dumbbell deadlift
- 9 dumbbell hang-power clean
- 6 dumbbell push-press
- (W: 15 kg, M: 22,5 kg DBs)
agosto 24, 2020
- Emom 14 minutes:
- odd: 20 push-up
- even: barbell complex:
- 5 strict shoulder press
- 5 push-press
- 3 thruster
- five rounds for time:
- 200 meters run
- 20 american swing (24/16 kg)
- 30 sit-up
- time cap: 18 minutes
agosto 23, 2020
-
20” work / 10” rest
-
For five rounds of:
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military plank
-
Bicycle crunch
-
Prisoner overhead lunges
-
parallettes/Kettlebell pass-through
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Rest 30” between rounds
-
On a 21-minutes clock:
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From 0 to 5: max reps of back squat
-
(Use 60% 1RM)
-
5 to 8: rest
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8 to 13: row max calories
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13 to 16: rest
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16 to 21: max burpees
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Score is total number of reps
-
In three exercises
agosto 11, 2020
- Amrap in five minutes:
- 5 sphynx push-up
- 10 swimmer kick
- 20 russian twist
- Six rounds for quality:
- 20” handstand hold
- 20” rest
- 20” 1 wall climb+ hs hold
- 20” rest
- six 90-seconds rounds
- to perform:
- 20” hollow body position
- 15 sit-up
- max free handstand/hs walk
- rest five minutes
- for time:
- 12 thruster
- 9 bar muscle-up
- 9 thruster
- 6 bar muscle-up
- 6 thruster
- 3 bar muscle-up
- time cap: 9 minutes
agosto 10, 2020
- 4 rounds for time:
- 5 burpees
- 10 air squat
- 15 sit-up
- time cap: 6 minutes
- EMOM 15 minutes
- 1: complex* with left hand
- 2: complex* with right hand
- 3: 15 superman + 10 V-up
- * complex:
- 3 one-hand russian swing
- 3 snatch
- 3 push-press
- 3 overhead squat
- “Randy”
- 75 Snatch for time
- (W: 25 kg, M: 35 kg barbell)
- time cap: 11 minutes
agosto 9, 2020
- Bench press
- 5 – 5 – 5 – 5 - 5
- For time:
- 30 pull-up
- 50 wall ball shot (9/6 kg)
- 100 double unders
- 50 wall ball shot
- 30 pull-up
- 09time cap: 15 minutes
agosto 7, 2020
- Five 80-seconds rounds for
- each movement:
- 1: 10 ring row
- 2: max unbroken strict
- handstand push-up
- 3: 18/15 calories row
- rest 90 seconds between sets
- for time:
- 12 deadlift (100/70 kg)
- 400 meters run
- 9 deadlift (120//85 kg)
- 400 meters run
- 6 deadlift (140/100 kg)
- 400 meters run
- time cap: 13 minutes
agosto 6, 2020
- Three rounds for reps and quality of:
- 1 minute of L-sit
- rest 30 seconds
- 1 minute of GHD hip extension
- rest 30 seconds
- 1 minute of rings inverted hang
- rest 30 seconds
- 1 minute of box jump
- rest 30 seconds
- rest three minutes
- complete as many rounds as possible
- in 11 minutes of:
- 10 power snatch
- 10 burpees over the barbell