luglio 30, 2021
- five rounds for reps
- 30” renegade row
- (♂20 kg, ♀ 16 kg kettlebell)
- Rest 15”
- 30” 2 turkish get-up
- (♂24 kg, ♀16 kg kettlebell)
- Rest 15”
- 30” toes to kettlebell
- Rest 30”
- Amrap in 16 minutes of:
- Run 200 meters
- 3 split jerk
- (♂70 kg, ♀ 45 kg barbell)
- 11 toes to bar
luglio 29, 2021
- on a twelve minutes clock:
- 1RM back squat
- Rest two minutes
- on a twelve minutes clock:
- 1RM shoulder press
- Amrap in 6 minutes:
- Thruster*
- *Weight is 1/3
- Max back squat +
- max s. press
luglio 28, 2021
- All in team of two:
- 150/120 calories on a rower
- (switch after 15/12 calories)
- Time cap: 8 minutes
- Rest three minutes
- Amrap in 8 minutes:
- 5 power snatch
- 3 burpees over the barbell
- Rest three minutes
- For time:
- 50 clean+ jerk
- Switch every five reps
- Time cap 8 minutes
luglio 27, 2021
- Five rounds for reps & quality
- 30 sec. Work + 15 sec. Rest:
- 1: Overhead plate hold
- 2: superman back fly
- (holding dumbbells or plates)
- 3: L-sit
- Rest 30 seconds
- On a 6 minutes clock:
- Max strict pull-up
- Rest three minutes
- Amrap in 8 minutes:
- Strict handstand push-up ladder
- 2x h.r. push-up ladder
luglio 26, 2021
- On a 18 minutes clock:
- Three rounds of:
- Min. 1: rope climb max ascents
- Min. 2: rest
- Min. 3: strict leg raise on pararallettes
- Min. 4: rest
- Min. 5: max calories on the rower
- Min. 6: rest
- On a 12-minutes clock
- Every minutes perform:
- 1 squat clean
- (♂60 kg, ♀ 40 kg barbell)
- Burpees*
- *one burpee in the 1.st minute, add 2 burpees for each round
luglio 25, 2021
- FRONT SQUAT
- 2 – 2 – 2 – 2 – 2 – 2
- (use 90% 1RM)
- Eight 45-seconds sets
- To Perform:
- 1 squat snatch
- (♂60 kg, ♀ 40 kg barbell)
- Max chest-to-bar pull-up
- Rest 60 seconds
- Between sets
luglio 23, 2021
- Bench press:
- Every three minutes
- 8 – 8 – 6 – 6 – 4 – 4
- Amrap in 13 minutes:
- 5 handstand push-up
- 10 Dumbbell Snatch (alt)
- (♂22,5 kg, ♀15 kg dumbbell)
- 15 box jump over (60/50 cm)
luglio 22, 2021
- Squat clean:
- Ten rounds of:
- 1 rep every 30” @ 65% 1RM
- Rest two minutes
- Five rounds of:
- 1 rep every 60” @ 75% 1 RM
- Rest two minutes
- Four rounds for load:
- 1 squat clean every 150”
- RANDY
- For time:
- 75 power snatch
- (M: 35 Kg, W: 25 Kg)
- CT: 9 minutes
luglio 21, 2021
- E2MOM 14 minutes
- 5 deadlift
- (use 80% 1RM)
- 5 strict chest-to-bar pull-up
- 15 h.r. push-up
- Rest 5 minutes
- Amrap in 13 minutes:
- 1 rope climb
- 1 clean (70/45)
- 10 box jump (60/50 cm)
- Cash-out:
- Tabata Core:
- Odd: hollow body position hold
- Even: superman hold
luglio 20, 2021
- Six rounds for quality of:
- 20” of handstand hold
- Rest 10”
- 20” of hollow body pos. Hold
- Rest 10”
- 20” plank hold
- Rest 40”
- For time:
- 10-9-8-7-6-5-4-3-2-1
- Dumbbell hang-squat clean (alt.)
- (♂25 kg, ♀ 17,5 kg DB)
- 2-4-6-8-10-12-14-16-18-20
- V-up
- (time cap: 15 minutes)
- Cash-out:
- Reverse tabata
- Hanging bar hold
luglio 19, 2021
- Power clean
- Twelve rounds for load of:
- One rep every 90 seconds
- FOR TIME:
- 21 HSPU
- 15 ring dip
- 20 one-legged squat
- 15 HSPU
- 15 ring dip
- 20 one-legged squaT
- 9 HSPU
- 15 ring dip
- 20 one-legged squat
- Ct: 12 min
luglio 18, 2021
- five two-minutes rounds
- For time and reps:
- 150/100 meters on a rower
- Max bar muscle-up
- Rest two minutes
- Fight Gone Bad!
- 3 rounds for max reps of:
- 1 minute of wall-ball shot
- 1 minute of sumo deadlift high pull
- 1 minute of box jump
- 1 minute of push press
- 1 minute of rowing (calories)
- Rest 1 minute
- M: 9 kg Mball, 60cm box, 35kg barbell
- W: 6kg Mball, 50cm box, 25kg barbell