novembre 30, 2021
- Gymnastics skill #2
- “handstand”
- Six rounds for Quality
- 20” wall-facing handstand hold
- Rest 40”
- 20” three-points handstand hold
- (slow ascent and descent)
- Rest 40”
- 20” free handstand attempts
- Rest 40”
- Cash-out: 7 rounds:
- 15” work for each interval
- 15” rest
- Odd: superman rocks
- Even: lower from
- 30dragon fly position
novembre 29, 2021
- Heavy day
- EmoM
- From 0:00-5:00
- 7 Thruster
- (♂35 kg, ♀25 kg barbell)
- From 5:00-10:00
- 7 Thruster
- (♂42,5 kg, ♀30 kg)
- From 10:00-15:00
- 5 Thruster
- (♂50 kg, ♀35 kg)
- From 15:00 to 20:00
- 5 thruster
- (♂60 kg, ♀40 kg)
- From 20:00 to 25:00
- 1 thruster for load
novembre 28, 2021
- Gymnastics Skill
- Six Rounds for quality
- 20” ring swing/no dip
- Catch position
- Rest 30”
- 20” L-sit to tuck planch
- Transition
- Rest 30”
- For Time:
- 21 Deadlift
- (♂100 kg, ♀70 kg barbell)
- 25 burpees o.t.b.
- 15 Deadlift
- 25 burpees o.t.b.
- 12 Deadlift
- 25 burpees o.t.b.
- 9 Deadlift
- 25 burpees o.t.b.
- Time cap: 15 minutes
novembre 26, 2021
- EmoM for 12 minutes:
- Odd: run 200 meters
- Even: max u.b. strict pull-up
- AMRAP 12:
- 10 Box Jump over
- 15 Push Jerk
- (♂43 kg, ♀30 kg barbell)
- 20 double under
novembre 25, 2021
- Weightlifting
- Every two minutes
- eight rounds for load
- Complex:
- - power snatch
- - hang-power snatch
- - hang-squat snatch
- AMRAP 7 minutes
- 7 Box Jump
- (♂75 cm, ♀60 cm box)
- 7 Chest-to-Bar Pull-up
novembre 24, 2021
- Core Stability
- five rounds for quality
- 20” of L-sit on rings
- 15” rest
- 20” double kettlebell
- Front rack walk
- 15” rest
- 20” side plank (L)
- 15” rest
- 20” side plank (R)
- 15” rest
- Team wod
- in team of three
- Five Rounds for max
- calories/reps:
- One minute of rowing
- One minute of burpees
- Rest one minute
novembre 23, 2021
- Gymnastics Skill:
- Pull-up
- (butterfly where appropriate)
- Eight rounds for reps/quality
- Work 20 seconds
- Rest 40 seconds
- Twelve Unbroken
- roundsFor time:
- (with one dumbbell, alternating
- Left and right each round)
- 10 one arm dumbbell deadlift
- 7 hang-power clean
- 5 push-jerk
- (♂20 kg, ♀15 kg dumbbell)
- Time cap: 14 minutes
novembre 22, 2021
- Heavy day
- For load:
- Overhead Squat
- 5 – 5 – 3 – 3 – 1 – 1 – 1
- Eight sets for max reps:
- (20” work for each movement)
- Odd: walking lunges
- Even: h.r. push-up
- Thes is no rest
- Between sets
novembre 21, 2021
- EmoM for 30 minutes
- 5 wall ball shot
- (♂9 kg, ♀6 kg ball)
- 3 handstand push-up
- 1 power clean
- (♂80 kg, ♀55 kg barbell)
- If you fail keeping all the reps
- Within a minute continue
- As an AmRap
novembre 19, 2021
- AMRaP in 25 minutes:
- 8 Strict Pull-up
- 15 Box Step-up
- (♂60 cm, ♀50 cm box)
- 12 Burpees
- Wear a vest if available
novembre 18, 2021
- seven sets for load:
- 3 power clean
- Every 90 seconds
- (work around 70% 1RM)
- Four rounds for max reps of:
- One minute of GHD sit-up
- One minute of overhead
- walking lunges
- (♂40 kg, ♀27,5 kg barbell)
- One minute of bar muscle-up
- Rest one minute
novembre 17, 2021
- seven rounds of:
- Max u.b. deadlift
- In 20 seconds
- Rest two minutes
- (use 65% 1RM)
- 10 Rounds For Time:
- 1 Power Snatch
- (♂60 kg, ♀40 kg barbell)
- 3 Overhead Squat
- (time cap 12 minutes)