aprile 14, 2022
- Twelve rounds
- for max reps of:
- Strict pull-up
- Hand-release push-up
- Squat
- Rest only at the end
- of each round
- Rounds 1 to 6 are:
- 20s work per movement
- With a 20s rest
- Rounds 7 to 10 are:
- 30s work with a
- 30s rest
- Rounds 11 and 12 are:
- One minute of work
- With one minute of rest
- AmRap in 7 minutes of:
- 11 push-press
- (♂43 kg, ♀30 kg barbell)
- 11 box jump over
aprile 13, 2022
- Team wod:
- 4 rounds For time:
- 10/7 cal bike
- 8 mt oh w lunges
- 3 wall walk
- 8 mt oh w lunges
- Rounds performed: ABAB
- Time cap: 8 minutes
- ———3’ rest———
- Three rounds for time:
- 30 wall ball shot (alt.)
- 1+1 rope climb
- 20 burpee- box jump over
- (Switch every five reps)
- Time cap: 8 minutes
aprile 12, 2022
- Eight Rounds for reps
- And quality:
- 30s of pull-up
- Rest 15s
- 30s of free handstand
- Rest 45s
- AmRap in 13 minutes of:
- 5 DB snatch (left arm)
- 5 DB overhead squat (left arm)
- 15 mt one-arm DB
- Waiter’s walk (left arm)
- 5 DB snatch (right arm)
- 5 DB overhead squat (right arm)
- 15 mt one-arm DB
- Waiter’s walk (right arm)
- 15 V-up
aprile 11, 2022
- EmoM 16 minutes
- 1: 50 double under
- 2: GHD hip extension
- 3: max toes to bar
- 4: rest
- Seven rounds for time:
- 7 thruster
- 7 burpees over the barbell
- 7 hang-squat snatch
- (♂43 kg, ♀30 kg barbell)
- Time cap: 12 minutes
aprile 10, 2022
- Weightlifting
- Jerk (f.t.g.)
- Every two minutes
- 3 – 3 – 3 – 3 – 3 – 3 – 3
- Every two minutes
- for six rounds:
- 18 – 15 – 12 – 9 – 6 – 3
- Handstand push-up
- 1 – 2 – 3 – 4 – 5 – 6
- Clean
- (use heaviest jerk weight)
aprile 8, 2022
- With a running clock,
- every minute perform 1 lift
- adding weight at each round
- (♂5 kg, ♀2,5 kg per round)
- Start with an empty barbell
- and snatch for as long as possible.
- Once you cannot snatch the weight,
- clean for as long as possible.
- Once you cannot clean the weight,
- deadlift for as long as possible.
aprile 7, 2022
- Five rounds for reps:
- one minute of bench press
- Rest 15 seconds
- One minute of parallettes
- Australian pull-up
- Rest 15 seconds
- One minutes of
- Weighted box step-up
- (♂9 kg, ♀6 kg ball)
- Rest 15 seconds
- One minute of rowing
- Rest one minute
aprile 6, 2022
- Five rounds for reps:
- (30s work + 15s rest of)
- 1: DB strict press (L)
- 2: ring L-sit
- 3: DB strict press (R)
- 4: wall walk + 10 shoulder tap
- 3 rounds for time of:
- 15 power snatch
- 15 thruster
- (♂43 kg, ♀30 kg barbell)
- Time cap 9 minutes
aprile 5, 2022
- EmoM 15 minutes:
- 1: 1 round of strict Cindy*
- 2: max sit-up
- 3: rest
- *5 strict pull-up 10 push-up,
- 15 squat.
- On a 16-minutes clock:
- Five rounds of:
- 1-minute handstand hold
- 21 toes to bar
- Then,
- Max distance HS walk
aprile 4, 2022
- EmoM 16 minutes
- 1: 12 strict ring dip
- 2: 16 one-legged squat
- 3: 16 renegade Row
- (use a pair of Dbs or Kbs)
- 4: rest
- For Time:
- 50 deadlift
- 10 burpees over the bar
- 30 clean
- 10 burpees over the bar
- 10 snatch
- 10 burpees over the bar
- (♂60 kg, ♀40 kg barbell)
- Time cap: 11 minutes
aprile 3, 2022
- prior to 6 minutes:
- Row 1000/700 mt
- Max bar muscle-up
- Rest three minutes
- Amrap in six minutes of:
- 30 double under
- 6 one-arm devil press
- (♂22,5 kg, ♀15 kg DB)
- Rest three minutes
- On a six-minutes clock
- 1 RM Squat Clean
aprile 1, 2022
- on a 24-minutes clock:
- 0 to 3: run 500 meters
- 3 to 6:
- 5-4-3 bar muscle-up
- 12-9-6 deadlift
- 6 to 9: run 500 meters
- 9 to 12:
- 7-5-3 chest-to-bar pull-up
- 9-7-5 clean
- 12 to 15: run 500 meters
- 15 to 18:
- 9-7-5 toes to bar
- 7-5-3 clean+jerk
- 18 to 21: run 500 meters
- 21 to 24:
- 12-9-6 pull-up
- 5-4-3 snatch
- (♂50 kg, ♀35 kg barbell)