novembre 16, 2021
- EmoM 15 minutes:
- 1: 5 reverse stalder on rig
- 2: 6 fitball roll-out to plank
- 3: rest
- Five rounds For time:
- 10 One-arm dumbbell thruster (L)
- (♂20 kg, ♀15 kg dumbbell)
- 10 toes to bar
- 10 One-arm dumbbell thruster (R)
- (♂20 kg, ♀15 kg dumbbell)
- 15 V-up
- Time cap 12 minutes
novembre 15, 2021
- Five Rounds, following
- the 20”work/30”rest pattern,
- performing:
- A: 1 legless rope climb
- B: 2 wall walk
- C: Max calories on a bike
- 21-18-15-12-9-6-3
- reps for time:
- Pull-up
- Hang power clean
- (♂42,5 kg, ♀30 kg barbell)
- Time cap: 12 minutes
novembre 15, 2021
- On a 8-minutes clock
- Find 1RM of strict press f.t.g.
- Rest 90 seconds, then
- max strict press in two minutes
- @ 70% 1RM
- AMRAP 13 minutes
- 12 Medicine Ball Clean
- (♂9 kg, ♀6 kg medball)
- 40 Double Under
novembre 12, 2021
- six sets for load:
- 3 Snatch balance
- 30 – 20 – 10 – 20 – 30
- Reps for time of:
- strict press
- (♂40 kg, ♀27,5 kg barbell)
- Toes to bar
- Time cap: 14 minutes
novembre 11, 2021
- Within a minute
- For six sets:
- Max calories on a rower/bike
- Rest three minutes
novembre 10, 2021
- 5 Sets For Load
- Every three minutes
- 5 Back Squat
- On a 15-minutes set
- Practice
- rope climb/pegboard ascent
novembre 9, 2021
- Eight rounds performing
- within a 90” slot perform
- 1 box jump for height
- On a 12-minutes clock:
- Max pull-up
- Perform 6 dumbbell snatch
- Every time you break the set
- (♀30 kg, ♀20 kg DB)
novembre 8, 2021
- Emom 8 minutes
- 3 hang-power snatch
- In team of two
- (I go, U go)
- 5 Rounds For Time:
- 15 mt Handstand Walk
- 30 mt dumbbell
- Fron rack carry
- (♂20 kg, ♀15 kg DBs)
- 15 mt broad jump
- Time cap 14 minutes
novembre 7, 2021
- Every 90 seconds for
- Eight rounds:
- Max unbroken strict pull-up
- For TIme:
- 15-12-9-6-3
- Power Clean
- (♂62,5 kg, ♀40 kg barbell)
- Bar-Facing Burpees
- (time cap 12 minutes)
novembre 5, 2021
- Five rounds for reps:
- Max box jump in 30 seconds
- Rest 15 seconds
- Max GHD sit-up in 30 seconds
- Rest 15 seconds
- Max calories on a rower
- In 30 seconds
- Rest one minute
- AMRAP 10 minutes:
- 5 Front Squat
- (♂70 kg, ♀47,5 kg barbell)
- 10 Chest-to-Bar Pull-up
- 20 Double Under
novembre 4, 2021
- AMRAP 20 minutes:
- 2 Muscle-up
- 4 Handstand Push-up
- 10 KB American Swing
- (♂28 kg, ♀20 kg kettlebell)
novembre 3, 2021
- On a 24:00 Clock:
- From 0:00-8:00:
- EMOM 8:
- 1 Snatch
- From 8:00-16:00:
- EMOM 8:
- 1 Clean
- From 16:00-24:00:
- EMOM 8:
- 1 Deadlift
- Increase weight across all sets.