aprile 29, 2022
- Hold Fast Competition Event 2
- For Time:
- A: 400 mt run
- B: 30 shoulder to overhead
- (♂40 kg, ♀25 kg barbell)
- A: 400 mt run
- B: 30 shoulder to overhead
- Time cap 6 minutes
- Rest five minutes
- Hold Fast Competition
- Event 1
- 30 pull-up
- 150 single under
- 20 power clean
- (♂30 kg, ♀20 kg barbell)
- 30 pull-up
- 150 single under
- 20 squat snatch
- (♂30 kg, ♀20 kg barbell)
- Time cap: 10 minutes
aprile 29, 2022
- Weightlifting
- Every 120s for six rounds
- Complex for load:
- - deadlift
- - hang-power snatch
- - overhead squat
- - snatch balance
- - overhead squat
- - hang-squat snatch
- - overhead squat
- Three sets For time of:
- Every set is:
- Two rounds of:
- 15 toes to bar
- 30 double under
- Then, 9, 6, 3 squat clean
- (♂80 kg, ♀ 55 kg barbell)
- Time cap: 15 minutes
aprile 27, 2022
- Every 150s for five rounds:
- 10 BW back squat
- 20 mt broad jump in
- As few jumps as possible
- EmoM for 15 minutes
- 1: rope climb, three ascent
- 2: 20 wall ball shot
- 3: 15/12 calories on a rower
aprile 27, 2022
- Ten minutes of
- S.L.I.P.S.
- Six rounds for max reps of:
- 15s bar muscle-up
- 15s rest
- 15s of chest-to-bar pull-up
- 15s rest
- 15s of pull-up
- Rest 90s between rounds
- AmRap in 8 minutes of:
- 12 DB snatch (alt. Arms)
- (♂22,5, ♀15 kg DB)
- 12 medball clean
- (♂9 kg, ♀6 kg ball)
aprile 26, 2022
- Five rounds for reps and quality:
- 30s of strict ring to chest
- Rest 15s
- 30s of one-legged squat
- Rest 15s
- 30s of V-up with a medball
- Rest one minute
- For Time
- 12 – 9 – 6 – 3 clean & jerk
- (♂60 kg, ♀40 kg barbell)
- 3 – 9 – 15 – 21
- burpees over the barbell
- Time cap 10 minutes
aprile 22, 2022
- Strenght: BW Bench press
- Nine rounds of:
- Max reps Every 90s
- Every three rounds rest 90
- Seconds more ---17
- AmRap in 11 minutes of:
- Barbell complex*
- 30 double under
- * BB complex is:
- 1 clean
- 1 front squat
- 2 front rack lunges
- 1 back squat
- 2 lunges in back pos.
- 1 overhead squat
- 2 overhead lunges
- (♂60 kg, ♀40 kg barbell)
aprile 21, 2022
- EmoM 15 minutes:
- 1: 12 australian pull-up
- 2: 12 strict ring dip
- 3: 60 mt suitcase
- farmer’s carry
- (switch arm after 30 mt)
- For Time:
- Run 500 mt
- 21 thruster
- Run 1000 mt
- 15 thruster
- Run 500 mt
- 21 thruster
- (♂43 kg, ♀30 kg barbell)
- Time cap: 16 minutes
aprile 20, 2022
- Strenght
- EmoM for 15 minutes
- Five rounds performing:
- 1: 3 deadlift
- 2: 2 deadlift
- 3: 1 deadlift
- (work approx. Around 85% 1RM)
- Partner wod:
- On a 12-minutes clock
- Accumulate:
- 80 handstand push-up
- 150/100 calories on a rower
- (or 120/80 cal. On a bike)
- 200 wall ball shot
- (♂9 kg, ♀6 kg ball)
- Movements partitioned
- In every way
aprile 19, 2022
- Four rounds for quality:
- one minute of handstand practice
- Rest 30s
- One minute of L-sit practice
- Rest 30s
- One minute of ring dip swing practice
- Rest one minute ---20
- AmRap in 8 minutes of:
- 5 DB thruster
- (♂22,5 kg, ♀15 kg DBs)
- 7 toes to bar
aprile 19, 2022
- Heavy Day:
- Every 90s for ten rounds:
- 1 front squat
- 1 back squat
- 1 overhead squat
- Barbell always starts From the ground
- On a 12-minutes clock
- Accumulate the highest volume
- of reps or Calories performing:
- 1 to 4: rowing for calories
- 4 to 8: ground-to-overhead
- (♂60 kg, ♀43 kg barbell)
- 8 to 12: bar muscle-up
aprile 15, 2022
- home workout
- following the tabata pattern
- complete:
- 100 burpees
- 100 squat jump
- 100 back extension
- 100 sit-up
- starty performing 20s of burpees,
- rest 10s, then
- 20s of squat jump
- rest 10s
- 20s of back extension, then
- rest 10s
- 20s of sit-up, then
- restart from burpees
- workout ends after you have completed
- all the 400 reps