febbraio 28, 2022
- Strenght
- Dumbbell Bench Press
- 8–8–8–8–8
- For time:
- 30 squat clean & jerk
- (♂60 kg, ♀40 kg barbell)
- Time cap: 9 minutes
febbraio 27, 2022
- Workout 22.1
- Complete as many rounds
- as possible in 15 minutes of:
- 3 wall walk
- 12 dumbbell snatch
- 15 box jump-over
- ♀ 15 kg dumbbell, 50 cm box
- ♂ 22,5 kg dumbbell, 60 cm box
febbraio 26, 2022
- in team of three:
- Complete as many rounds
- and reps As possible
- in 30 minutes of:
- Run 200 meters
- 12 ground to overhead
- (♂50 kg, ♀35 kg barbell)
- 15 burpee-bar touch
- One round is completed when *
- Each partner has performed
- All the three movements *
- After each round perform
- 50 Synchro squat
febbraio 25, 2022
- Core strenght:
- Five rounds for reps and quality
- 30” of plank variations
- 30” rest
- 30” of ring inversions
- (skin the cat/inverted hang)
- 30” rest
- 30” of GHD sit-up
- 30” rest
- On a twelve-minutes clock max reps of:
- Three minutes of thruster
- (♂50 kg, ♀35 kg barbell)
- Three minutes rowing for calories
- Three minutes of bar muscle-up
- Three minutes of
- Turkish get-up
- (♂24 kg, ♀16 kg kettlebell)
febbraio 23, 2022
- Weightlifting
- Split Jerk
- 3–3–3–3–3
- AmRap in 13 minutes of:
- 30 wall ball shots
- (♂9 kg, ♀6 kg ball)
- 50 double under
- 20 back extension
febbraio 22, 2022
- Ten Rounds for quality:
- 30s of handstand walk
- 30s rest
- for time:
- 30 toes to bar
- 15 deadlift
- (♂1,5 BW, ♀BW )
- 30 handstand push-up
- 15 deadlift
- 30 chest-to-bar pull-up
- 15 deadlift
- Time cap: 13 minutes
febbraio 21, 2022
- EmoM 15 minutes:
- 1: max u.b. bent-over row
- (♂bw, ♀ 0,7 bw)
- 2: max ring muscle-up
- 3: rest
- Complete as many rounds
- as possible in 12 minutes of:
- 10 hang power clean
- (♂43 kg. ♀30 kb barbell)
- 6 burpees over the bar
febbraio 20, 2022
- EmoM 10 minutes:
- Odd: 10 kettlebell tater
- Even: 12 fitball/row pike
- Six rounds
- for max reps/calories:
- 20s strict pull-up
- 20s hand-release push-up
- 20s air bike
- Rest one minute
febbraio 18, 2022
- Benchmark
- “Mary”
- AMRAP in 20 minutes
- 5 Handstand Push-Up
- 10 One-legged squat
- (alternating legs)
- 15 Pull-Up
febbraio 17, 2022
- Weightlifting
- Complex for load
- Every three minutes
- for six rounds:
- 1 Power snatch
- 1 Hang-power snatch
- 1 Snatch balance
- 3 overhead squat
- Amrap in 7 minutes of:
- 5 clean & jerk
- 10 box step-over
- (use heaviest weight in complex)
febbraio 16, 2022
- Six rounds of:
- 1’ of burpees
- 1’ of GHD sit-up
- 1’ one set of max handstand hold
- Rest 1 minute
febbraio 15, 2022
- Tabata back extension
- Directly into:
- Max toes to bar
- in three minutes
- Rest three minutes
- Tabata sit-up
- Directly into:
- Max deadlift BW
- In three minutes
- Rest three minutes
- tabata air squat
- Directly into:
- Max bar muscle-up
- 15In three minutes