luglio 16, 2021
- Amrap in 5 minutes:
- 5 burpees
- 7 V-up
- 10 lunges
- Every 100 seconds for eight rounds
- Perform a complex:
- Deadlift
- Hang-power clean
- Front squat
- Thruster
- Back squat
- Overhead squat
- (men 60 kg, women 40 kg)
- For time:
- 15 devil press
- (♂20/♀15 kg Db)
- 21 toes to bar
- 8 mt handstand walk
- (or 20 mts press walk)
- 12 devil press
- 15 toes to bar
- 8 mt handstand walk
- 9 devil press
- 9 toes to bar
- 8 mt handstand walk
- CT: 15 minutes
luglio 15, 2021
- Emom 15 minutes:
- 1) ring swing
- 2) 10 hang power snatch
- (♂35 kg, ♀ 25 kg)
- 3) 8 kettlebell tater
- Complete as many rounds as possible in 15 minutes of:
- 1 squat snatch
- 3 clean & jerk
- 30 double-under
- (M: 60 kg, W: 40 kg)
luglio 14, 2021
- Deadlift
- 5 - 5 - 3 - 3 - 1 – 1
- Three rounds For max reps:
- One minute of shoulder press (60/50% BW)
- One minute of GHD sit-up
- One minute of box step-over
- (♂12kg MB 60 cm box
- ♀ 9 kg MB 50 cm box)
- One minute of legless rope climb/
- Peg board ascent
- Rest one minute between rounds
luglio 13, 2021
- On a 17 minutes Clock
- every two minutes perform
- sets for quality of:
- 10 handstand shoulder touch
- 8 hanging strict leg raise
- Max free handstand or
- Distance HS walk
- Rest 60 seconds
- Between sets
- Tabata push-up
- Rest 1 minute
- Tabata single-leg squat
- Rest 1 minute
- 13Tabata burpees
luglio 12, 2021
- Amrap in 6 minutes:
- 5 pike tp push-up
- 7 shoulder to overhead
- (e. bar / light weight)
- 10 sit-up
- Eight 90-seconds rounds of:
- Clean & Jerk
- 1 rep for load
- Complete as many rounds as possible in 13 minutes of:
- 5 thruster
- 7 hang power clean
- 10 sumo deadlift high pull
- (M: 43 kg, W: 30 kg)
luglio 11, 2021
- EMOM 12 minutes:
- Odd: 10 front squat @50% 1RM
- Even: 12 bent-over row
- (use same barbell)
- For time:
- (Partitioned anyway)
- 50 ground to overhead
- (♂43 kg, ♀ 30 kg BB)**
- 150 double under
- 50 barbell lunges**
- 50 toes to bar
- 50 kettlebell Snatch (24/16)
- 11Time cap: 20 minutes
luglio 9, 2021
- Every two minutes For eight rounds:
- 5 u.b. deadlift
- Start @ 75% 1RM
- For time:
- 7 thruster (60/40)
- 7 push-jerk
- 7 clean
- 30 box jump
- 5 thruster (60/40)
- 5 push-jerk
- 5 clean
- 30 box jump
- 3 thruster (60/40)
- 3 push-jerk
- 3 clean
- 30 box jump
- Ct: 13 minutes
luglio 8, 2021
- six rounds of:
- every 90” perform:
- Odd: 300 mt run
- Even: 8 squat clean
- Use 2/3 BW
- Amrap in 16 minutes:
- 1 rope climb
- 12 american swing
- (♂24 kg, ♀ 16 kg KB)
- 15 box jump over
- (♂60 cm, ♀ 50 cm box)
luglio 8, 2021
- On a 6-minutes clock:
- 15 burpees, then:
- Amrap of: 5 drop snatch w. pipe/e. bar
- 10 sit-up
- Every 70” for ten rounds:
- complex
- 1 Hang-power Snatch
- 1 overhead squat
- 1 snatch balance
- 1 hang-squat snatch
- Amrap in five minutes:
- 5 bar muscle-up
- 5 thruster
- (♂50 kg, ♀ 35 kg barbell)
- Rest two minutes
- Amrap in five minutes:
- 7 deadlift BW
- 8 burpees o.t.b.
luglio 6, 2021
- Every 90 seconds For ten rounds
- Odd: 10 strict pull-up
- 20 push-up
- Max L-sit hold
- Even: 10 plank to stand
- 15 squat jump
- Practice lever
- For time:
- 100 one-arm DB thruster*
- (♂22,5 kg, ♀15 kg DB)
- 100 knee raises
- 100 DB STOH*
- 100 sit-up
- Time cap: 17 minutes
luglio 6, 2021
- Emom 12 minutes
- odd: 12 pull-up
- Even: 9 push-press
- (♂50 kg, ♀35 kg barbell)
- For time:
- 50 burpees
- Then,
- ten rounds of:
- 10 handstand push-up
- 10 one-legged squat (alt.)
- Then,
- 50 burpees
- Ct: 20 minutes
luglio 4, 2021
- Every 90 seconds
- for 10 rounds, complete:
- Odd: 1 wall climb
- 10 hollow rocks
- 15 back extension
- Even: practice free handstand/ Hs walk
- Complete as many rounds
- as possible in 16 minutes of:
- Squat snatch ladder (50/35 kg)
- 20 double under