ottobre 18, 2021
- For Load:
- Back Squat
- 10-8-6-4-2
- Shoulder Press
- 1810-8-6-4-2
ottobre 15, 2021
- In team of two:
- In five minutes for each
- Movement accumulate:
- - max load squat clean
- - max calories on a rower
- (switch every ten calories)
- - max partner handstand walk
- (switch every ten meters)
- - max distance run
- Carrying a medball
- (use a 12/9 kg ball and switch
- Every 50 meters)
- Rest two minutes betwees sets
ottobre 14, 2021
- Ten rounds for reps:
- 20s of u.b. pull-up
- Rest 40s
- Amrap in 17 minutes of:
- 15 american swing
- (♂24 kg, ♀16 kg kettlebell)
- 20 box step-up
- (♂60 cm, ♀50 cm box)
- 30 double under
ottobre 13, 2021
- split jerk
- 2 – 2 – 2 – 2 – 2 – 2
- Amrap in 8 minutes:
- 2 snatch
- 4 clean
- 6 deadlift
- (♂60 kg, ♀40 kg barbell)
ottobre 12, 2021
- Six rounds practicing
- 15s heels to wall hs hold
- Rest 30s
- 15s chest to wall hs hold
- Rest 30s
- Eight rounds for reps:
- 30s of toes to bar
- One minute rest
- Ten rounds For time:
- 10-9-8-7-6-5-4-3-2-1
- Burpees
- 20-18-16-14-12-10-8-6-4-2
- Air squat
- Time cap: 7 minutes
ottobre 11, 2021
- Two Rounds for reps:
- Two minutes of bodyweight bench press
- Two minutes of rowing
- Two minutes of GHD sit-up
- Two minutes of
- Burpee-box jump over
- Two minutes of wall ball shot
- (♂9 kg, ♀6 kg ball)
- Rest 30s between sets
ottobre 10, 2021
- Every 90s for ten rounds:
- 3 hang-squat clean for load
- 8 Rounds For Reps:
- 20s of bar Muscle-up
- - Rest 20”
- 20s of Clean & Jerk
- (♂60 kg, ♀40 kg barbell)
- Rest 20”
ottobre 8, 2021
- 01AMRAP 22 minutes
- (with a partner)
- 50 Synchro Walking Lunge Steps
- 15 Pull-up*
- 60 Box Jump**
- (♂60 cm, ♀50 cm box)
- 25 double under*
- 50 Hip Extensions
- 25 DB push-press*
- (♂20 kg, ♀15 kg DB
- Switch every 5 reps)
- 50 Knees-to-Elbows
- 25 Partner Wall Ball Tosses*
- (♂9 kg, ♀6 kg ball)
- 50 Synchro Sit-up
- 5 Rope Climb**
- * for each partner
- ** switch every 10 reps
- **for each partner, alternate ascents8
ottobre 7, 2021
- Eight Sets For Load:
- Front Squat
- 7-5-3-1-1-3-5-7
- Double reverse tabata of:
- Odd: HR push-up
- Even: plank on hands
ottobre 6, 2021
- In a four-minutes slot,
- For five rounds perform
- Max Unbroken Hang Power
- Snatch (3/4 bodyweight)
- Max Unbroken Handstand
- Push-up
- Six rounds For max reps:
- 10” of V-up
- 10” of tuck crunch
- 10” of sit-up
- 10” hbp
- 20” rest
ottobre 5, 2021
- 6 x 3-minutes Rounds For Reps:
- 500m Run
- In remaining time complete
- as many double unders as
- possible
- - Rest 1:30 between Rounds
ottobre 4, 2021
- sixteen 15-seconds Rounds of:
- max calories on a rower/bike
- Rest 40 seconds
- AMRAP 12:
- 9 Deadlift
- (♂50 kg, ♀35 kg barbell)
- 6 Burpees
- 3 Power Clean