ottobre 29, 2021
- 3 Rounds For Time:
- 800m Run
- 50 Deadlift
- (♂42,5 kg, ♀30 kg barbell)
- Time cap 20 minutes
ottobre 28, 2021
- Amrap in 22 minutes:
- 1 Legless Rope Climb
- 20 push-press
- (♂42,5 kg, ♀30 kg barbell)
- 3 wall walk
- 20 Alternating Single-Leg Squat
ottobre 27, 2021
- Six Sets For Load:
- Bench Press
- 5 – 5 – 5 – 3 – 3 – 3
- Amrap in 5 minutes of:
- 3 deadflit
- 2 hang-power clean
- 1 push-jerk
- (♂60 kg, ♀40 kg barbell)
ottobre 26, 2021
- Three-minutes rounds
- for max reps of:
- - pull-up
- - DB snatch
- (♂22,5 kg,♀15 kg DB)
- - handstand push-up
- - box jump
- (♂60 cm, ♀50 cm box)
- - h.r. push-up
- - toes to bar
- - bar-touching burpees
ottobre 25, 2021
- On A 20:00 Clock For Reps:
- From 0:00 - 8:00:
- AMRAP 8 minutes
- Max Strict Press
- (♂50 kg, ♀35 kg barbell)
- - Each time you break, perform 30
- double under
- - Rest 4:00
- From 12:00 - 20:00:
- AMRAP 8:
- Max Hang Power Clean
- (♂60 kg, ♀40 kg barbell)
- - Each time you break, perform 30
- Squat
ottobre 24, 2021
- EMOM 12 minutes:
- Odd: max strict handstand push-up
- Even: max L-sit on rings
- 4 Rounds For Time:
- 30 mt one-arm kettlebell
- Overhead walking lunges
- (♂24 kg, ♀16 kg KB)
- 25 toes to bar
- Time cap: 11 minutes
ottobre 22, 2021
- On a 20:00 Clock:
- From 0:00 - 4:00
- 1-Rep-Max Clean
- Rest 2:00
- From 6:00 - 10:00:
- AMRAP in 4 minutes:
- Bar Muscle-ups
- Rest 2:00
- From 12:00 - 20:00:
- AMRAP in 8 minutes:
- 30 Double Under
- 8 one-Arm DB
- Push Press* (L)
- 8 one-Arm DB
- Push Press* (R)
- 8 Lateral DB Burpees
- (* ♂22,5 kg, ♀15 kg dumbbell)
ottobre 21, 2021
- Five 150sec-sets of
- Max u.b. strict pull-up
- 5 Rounds For Time:
- 400m Run
- 15 Overhead Squat
- (♂43 kg, ♀30 kb barbell)
- (time cap: 16 minutes)
ottobre 20, 2021
- Deadlift
- Every two minutes
- unbroken reps for load:
- 10 – 8 – 6 – 4 – 2
- Twelve rounds of:
- 30” max effort/reps of:
- rower/bike/burpees/run
- Rest one minute
ottobre 19, 2021
- For Time:
- 3:00 Handstand Hold
- 100 Squat
- 50 Handstand shoulder touch
- 100 Squats
- 30 Handstand Push-up
- Time cap: 17 minutes
- Double tabata of:
- (20” work, 10” rest for 16 rounds)
- Odd: double under
- Even: V-sit
ottobre 19, 2021
- Four rounds for max reps of:
- 90” rowing for calories,
- Max box jump in 90”
- (♂75 cm, ♀60 cm box)
- Rest three minutes
- On a 6-minutes clock:
- 50 medball sit-up
- (♂9 kg, ♀6 kg medball)
- 50 hand-release push-up
- Max distance farm’s carry
- (♂20 kg, ♀16 kg Kbs)