gennaio 31, 2022
- complete as many rounds
- And reps as possible
- In 20 minutes of:
- 10 chest-to-bar pull-up
- 10 thruster
- (♂43 kg, ♀30 kg bar)
- *Stop and perform 40 double-under every 2 minutes, including at 0:00
gennaio 30, 2022
- On a 12-minutes clock:
- Odd: 5 strict toes to ring +
- Max overhead squat
- (♂50 kg, ♀35 kg barbell)
- Even: rest
- Five rounds for max reps of:
- one minute of rowing
- (for calories)
- One minute of dumbbell
- hang snatch
- (♂22,5 - ♀15 kg DB)
- Rest one minute
gennaio 28, 2022
- Complete as many rounds as possible in 22 minutes of:
- 10 chest-to-bar pull-up
- 15 push-up
- 20 single-leg squat (alt. legs)
- After every 3 rounds, run 300 meters
gennaio 27, 2022
- Six Three-minutes rounds
- For max reps each of:
- - wall ball shot
- (♂9 kg, ♀6 kg ball)
- - toes to bar
- - handstand push-up
- - row for calories
- - GHD sit-up
- - bike for calories
- Rest 90 seconds between rounds
gennaio 26, 2022
- Gymnastics skill
- Eight Rounds for reps and quality:
- 30s ring muscle-up
- Rest 60s
- Complete as many repetitions as possible in 10 minutes of:
- 10 snatch
- Rest 1 minute
- 10 snatch
- Rest 1 minute
- 10 snatch
- Rest 1 min
- Max-rep snatch in time remaining
- Weight increases after each rest period.
- ♂35 – 45 – 55 – 65 kg
- ♀ 25 – 32,5 – 40 – 47,5 kg
gennaio 25, 2022
- EmoM 16 minutes:
- With a kettlebell, for each arm
- 1: 5 snatch
- 2: 5 clean & press
- 3: 10 russian swing
- 4: rest
- 10-9-8-7-6-5-4-3-2-1
- Reps for time of:
- Pull-up
- Front squat
- (♂43 kg, ♀30 kg barbell)
- Time cap: 9 minutes
gennaio 24, 2022
- Strenght
- Bench press
- 5 – 5 – 5 – 5 – 5
- Grettel
- 10 rounds for time of:
- 3 clean and jerk
- (♂62 kg, ♀43 kg barbell)
- 3 burpees over the bar
- Time cap: 8 minutes
gennaio 23, 2022
- Eight rounds for max reps of:
- 20s back squat
- (♂40 kg, ♀25 kg barbell)
- Rest 20s
- 20s L-sit hold
- 20s rest
- 20s burpees
- 20s rest
- 20s handstand hold
- 60s rest
gennaio 21, 2022
- Eight rounds
- For reps and Quality:
- 20” of toes to bar
- Rest 20”
- 20” of double under
- Rest 40”
- For time:
- 30 box jump-over
- 10 renegade row
- (♂20 kg, ♀15kg DB
- Or 20/14 kg KB)
- 30 handstand push-up
- 30 box jump-over
- 20 renegade row
- 20 handstand push-up
- 30 box jump-over
- 30 renegade row
- 10 handstand push-up
- Time cap: 13 minutes
gennaio 21, 2022
- On a 20-minutes clock,
- Four rounds performing
- Within every minute:
- Min. One: 10 strict ring dip +
- max Ring support hold
- Min. Two: rest
- Min three: 200/150 meters On a rower
- in as few Pulls as possible
- Min. Four: rest
- 12 – 9 – 6
- Reps for time:
- Bar muscle-up
- Snatch
- (♂50 kg, ♀35 kb barbell)
- Time cap: 8 minutes
gennaio 20, 2022
- Every three minutes,
- five rounds with a kettlebell
- For each arm:
- 15 mt. Waiter’s walk
- 1 turkish get-up
- 5 overhead squat
- Benchmark “Gwen”
- Clean and jerk 15-12-9 reps
- Touch and go at the floor only.
- Even a re-grip off the floor is a foul.
- No dumping.
- Use the same load for each set.
- Rest as needed between sets
- considering a 10-minutes
- total working time
gennaio 19, 2022
- Gymnastics Skill
- Eight rounds for quality
- 20” wall-facing handstand hold
- 20” rest
- 20” practice front lever
- 20” rest
- Chipper workout
- for time:
- 20 one-arm DB Shoulder to overhead (R)
- (♂22,5 kg, ♀15 kg DB)
- 20 DB hang clean (L)
- 20 one-arm DB Shoulder to overhead (L)
- 20 DB hang clean (R)
- 50 V-up
- 60 one arm DB Overhead lunge
- (switch every 10 reps)
- 50 V-up
- 20 DB hang clean (R)
- 20 one-arm DB Shoulder to overhead (L)
- 20 DB hang clean (L)
- 20 one-arm DB Shoulder to overhead (R)
- Time cap: 18 minutes