giugno 30, 2021
- Emom 10 minutes:
- Odd: 6 kettlebell windmill
- (3 reps each arm)
- Even: practice lever
- On a 12 minutes clock:
- 1 RM max thruster
- Rest two minutes, then:
- AMRAP in 9 minutes of
- 1 clean & jerk
- (use rm of thruster)
- 10 Medball clean (9/6 kg)
- 15 sit-up
giugno 29, 2021
- Every 150 seconds
- For ten rounds:
- Odd: max u.b. strict pull-up
- Even: max u.b. strict
- Handstand push-up
- Rest three minutes
-
- 29Amrap in 6 minutes
- wall walk ladder
- 7 russian sit-up
- (♂15/♀10 kg)
- 10 push-up
giugno 28, 2021
- EMOM 15 min
- 1: 12 ring dip
- 2: 15/12 cal row
- 3: practice free handstand
- Amrap in 15 minutes:
- 10 mt double kettlebell
- (20/14 kg KBs)
- Overhead walking lunges
- 10 kettlebell renegade row
- 20 mt bear walk
- 10 mt double kettlebell
- Overhead walking lunges
- 10 toes to bar
giugno 27, 2021
- shoulder press
- 5 – 5 – 5 – 5 – 5
- For time:
- 50 power snatch
- (♂43/♀30 kg)
- 50 hang-squat clean
- 50 shoulder-to-overhead
- 50 power clean
- Time cap: 16 minutes
giugno 25, 2021
- EMOM 12 minutes
- Odd: 2 turkish get-up
- Even: max L-sit on rings
- on a 18-minutes running clock:
- 0,00 to 3,00:
- Run 300 mt**
- Max burpees
- 3,00 to 5,00 rest
- 5.00 to 8.00:
- Run 300 mt**
- Max box-jump-over
- 8.00 to 10.00 rest
- 10.00 to 13.00:
- Run 300 mt**
- Max toes to bar
- 13.00 to 15.00 rest
- 15.00 to 18.00:
- Run 300 mt
- Max power snatch (43/30)
giugno 24, 2021
- Four rounds For reps and quality:
- 20” kossack squat
- Rest 10”
- 20” V-up
- Rest 10”
- 20” overhead plate squat
- Rest 10”
- 20” caterpillar
- Rest 10”
- On a fifteen minutes clock
- Find 1 RM back squat
- 2 minutes rest
- Max squat clean & jerk
- in five minutes
- (use 60% max back squat)
giugno 23, 2021
- Eight 30-seconds rounds
- To perform:
- Max ring muscle-up
- Rest 90” between rounds
- Amrap in 15 minutes:
- 5 chest-to-bar pull-up
- 7 handstand push-up
- 10 one-legged squat
giugno 22, 2021
- Five rounds for reps of:
- 20” max seated leg raise
- 15” rest
- 20” superman arm openings
- 15” rest
- 20” overhead plate hold
- 15” rest
- 20” hbp db/plates arm openings
- Rest 45 seconds between sets
- For time:
- 30 strict pull-up
- 60 h.r. push-up
- 90 sit-up
- 120 double unders
- 150 air squat
- Ct: 20 min
giugno 21, 2021
- Front squat:
- Every three minutes:
- 3 – 3 – 3 – 3 – 3 – 3
- Amrap in 12 minutes:
- Using a dumbbell:
- 7 hang squat clean thruster R
- 12 GHD sit-up
- 7 hang squat clean thruster L
- 20 back extension
giugno 20, 2021
- Ten rounds of:
- 15 seconds of burpees
- Rest 45 seconds
- For time:
- 27 overhead squat
- (♂50/♀35 kg)
- 15 box jump
- 9 toes to bar
- 21 overhead squat
- 15 box jump
- 15 toes to bar
- 15 overhead squat
- 15 box jump
- 21 toes to bar
- 9 overhead squat
- 15 box jump
- 27 toes to bar
- Ct: 18 minutes
giugno 18, 2021
- Three rounds of:
- Every 90 seconds
- Perform one set of:
- max pull-up
- max shoulder press 2/3 BW
- Max calories of rowing in 30 seconds
- MAX handstand hold
- Amrap in 6 minutes:
- 10 dumbbell push-press
- 15 box jump (60/50 cm)
- (22,5/15 kg Dbs)
- Rest 3 minutes
- Amrap in 6 minutes:
- 10 dumbbell hang-snatch R
- 7 burpees dumbbell clean L
- 10 dumbbell hang-snatch L
- 7 burpees dumbbell clean R
giugno 17, 2021
- On a 14 minutes clock
- every two minutes complete:
- 20 double unders
- 15 american swing (24/16)
- 5 burpees
- Amrap in 15 minutes:
- 1 deadlift 1,5 BW
- 50 mr sprint
- 2 deadlift
- 100 mt sprint
- 3 deadlift
- 150 mt sprint….
- Add one deadlift and 50 meters
- @ every round