gennaio 17, 2022
- EmoM 12 minutes: Odd: 15 plyo box jump
- Even: 12 GHD sit-up
- (alt. With fitball V-up)
- Five rounds for reps:
- One minute of thruster
- (♂43 kg, ♀30 kg barbell)
- One minute of pull-up
- Rest one minute
gennaio 17, 2022
- Six rounds For reps and quality
- 30” false grip chest-to ring Pull-up
- Rest 15”
- 30” handstand leg lowering
- Rest 30”
- Heavy day
- Deadlift
- 5-3-3-1-1-1
gennaio 14, 2022
- Benchmark
- 2021 GAMES EVENT 10
- For time:
- 30 toes-to-bar
- 1.5-mile run
- 30 toes-to-bar
- 1.5-mile run
- 30 toes-to-bar
- (time cap: 30 minutes)
gennaio 13, 2022
- Met-con
- Four rounds for max reps:
- Two minutes of rowing
- Two minutes of burpees
- Two minutes of double under
gennaio 12, 2022
- Heavy Day
- E2MoM for 12 minutes:
- 3 thruster for load
- Eight rounds for max reps of:
- :30 sumo deadlift high pull
- (♂43 kg, ♀30 kg barbell)
- – Rest :15
- :30 push-press
- – Rest :30
gennaio 11, 2022
- Benchmark:
- “Barbara”
- 5 rounds for time:
- 20 pull-up
- 30 push-up
- 40 sit-up
- 50 squat
- Rest 3:00 per round
- (time cap 32 minutes)
gennaio 10, 2022
- Heavy Day
- Power Clean
- 9 sets for load:
- 5 – 5 – 3 – 3 – 1 – 1 – 1 – 1
- 5KILL WORK
- EMOM 10 minutes
- :30 handstand walk
- ( or :30 handstand hold)
gennaio 9, 2022
- EmoM 14 minutes:
- Odd: strict pull-up
- (perform sets around 50%
- Max reps)
- Even: 10 fitball pike
- AMRAP 10 minutes
- 3 overhead squat
- (♂50 kg, ♀35 kg barbell)
- 30 double-under
- 6 overhead squat
- 30 double-under
- 9 overhead squat
- 30 double-under
- Continue adding 3 reps to the overhead squats each round.
gennaio 7, 2022
- Run 1K, then
- 5 rounds for time of:
- 20 wall-ball shot
- (♂9 kg, ♀6 kg ball)
- 10 deadlift
- (♂100 kg, ♀70 kg barbell)
- Then, run 1K
- Time cap: 22 minutes
gennaio 6, 2022
- EMOM 10 minutes:
- Odd: 5+5 one-arm
- DB Strict press
- Even: :30 lean plank
- (On dumbbells)
- 3 rounds for time of:
- 100 double-under
- 50 DB snatch
- (♂22,5 kg, ♀15 kg DB)
- 25 pull-up
- Time cap: 16 minutes