febbraio 14, 2022
- Front Squat:
- 1 – 1 – 1 – 1 – 1
- Six Rounds for reps and hold:
- 30s max ring L-sit
- Rest 15s
- 30s max deficit push-up
- (hands on Dbs or Kbs)
- Rest 15s
- 30s max double-under
- Rest 30s
febbraio 13, 2022
- on a 24-minutes clock:
- 0 to 8:
- 2000/1600 meters of rowing
- 8 to 16:
- Max chest-to-bar pull-up
- 16 to 24:
- Squat snatch for load
febbraio 12, 2022
- For time:
- 500 meters run
- 21 squat clean
- (♂60 kg, ♀40 kg barbell)
- 21 toes to bar
- Run 500 meters
- 15 squat clean
- 15 toes to bar
- Run 500 meters
- 9 squat clean
- 9 toes to bar
- Time cap: 20 minutes
febbraio 11, 2022
- Strenght
- Overhead squat
- 5–5–5–5–5
- in team of two
- 500 meters of
- Burpee-broad jump
- (switch partner after 20 meters)
- Time cap: 15 minutes
febbraio 9, 2022
- weightlifting
- Hang-power clean
- Every two minutes
- 3–3–3–3–3
- Six rounds For max reps:
- 30s rowing for calories
- Rest 15s
- 30s handstand push-up
- Rest one minute
febbraio 8, 2022
- Gymnastics Skill
- Ten rounds for quality
- 20s of pull-up
- Rest one minute
- For time:
- Ten-to-one thruster ladder
- (♂50 kg, ♀35 kg barbell)
- 10 hand-release push-up
- Time cap 15 minutes
febbraio 4, 2022
- Benchmark
- “Andi”
- For time:
- 100 hang power snatch
- 100 push press
- 100 sumo deadlift high pull
- 100 front squat
- Time cap: 30 minutes
febbraio 3, 2022
- complete as many rounds
- And reps as possible
- In 25 minutes of:
- 20 american swing
- (♂24 kg, ♀16 kg kettlebell)
- 30 meters walking lunges
- 60 meters waiter’s walk
- With a kettlebell overhead
- (30 meters each arm)
febbraio 2, 2022
- Weightlifting
- Every two minutes
- Hang-squat snatch
- 3 – 3 – 3 – 3 – 3 – 3
- Four rounds For max reps:
- 30” rope climb/pegboard ascent
- Rest 15”
- 30” box jump over
- Rest 15”
- 30” ring dip
- Rest 15”
- 30” bike/row for calories
- Rest 90 seconds between rounds
febbraio 1, 2022
- Skill work
- EmoM for 20 minutes
- (five rounds)
- 1: bar muscle-up
- 2: rest
- 3: practice handstand
- (with a partner)
- 4: rest
- Fitness test
- for time:
- 100 bar-touching burpees
- (time cap 8 minutes)