giugno 30, 2022
- CFF
- MURPH DAY !!!
- for time:
- 1 mile run
- 100 pull-up
- 200 push-up
- 300 squat
- 1 mile run
giugno 29, 2022
- Split Jerk
- Six sets, Every 150s
- Three reps for load
- Six Rounds for reps of:
- 30s of toes to bar
- 30s of handstand push-up
- 30s of one-legged squat
- Rest 30s
giugno 28, 2022
- Bench Press:
- Every three minutes:
- 5 – 5 – 5 – 5 – 5
- AMRAP in 12 minutes of:
- 1 clean
- 2 hang clean
- 3 frontsquat
- 1 snatch
- 2 hang snatch
- 3 overhead squat
- 28(♂50 kg, ♀35 kg barbell)
giugno 27, 2022
- Six rounds for reps:
- 20s of strict pull-up
- Rest 20s
- 20s of GHD sit-up
- Rest 20s
- 20s air bike for calories
- Rest 20s between sets 15
- Witin a 12-minutes clock
- Perform max unbroken reps
- of Deadlift Using 60% of 1RM.
- Every time you break a set
- Perform 8 burpees over the barbell
giugno 26, 2022
- Squat Clean
- (work around 80% 1RM)
- Within a 11-minutes clock,
- Three rounds of:
- Minute one: 3 reps
- Minute two: 2 reps
- Minute three: one rep
- Minute four: rest 11
- Ten rounds For time:
- 8 dumbbell snatch (alt.)
- (♂22,5 kg, ♀15 kg DB)
- 10 DB box step-over
- (♂60 cm, ♀50 cm box)
- 12 h.r. push-up
- (time cap: 15 minutes)
giugno 24, 2022
- for time (in team of two)
- Switching partner every
- 20 seconds complete:
- 25 mt handstand walk
- 50 burpees
- 100 box jump
- (♂60 cm, ♀50 cm box)
- 200 sit-up
- Then,
- 500 mt partner run
- (partners run tied to each other
- on the opposite arm)
- Time cap 23 minutes
giugno 23, 2022
- Four rounds for quality:
- 30s suitcase farm’s carry (R)
- 15s rest
- 30s suitcase farm’s carry (L)
- 15s rest
- 30s gymnastics ring movements
- (inverted hang/skin the cat/lever)
- 15s rest
- 30s handstand walk
- Rest one minute
- Five rounds For time:
- 50-40-30-20-10
- Wall ball shot
- (♂9 kg, ♀6 kg ball)
- 20-40-60-80-100
- Double under
- Time cap: 15 minutes
giugno 22, 2022
- On a rower:
- Two rounds:
- Row 15s, rest 60s
- Four rounds
- Row 30s, rest 90s
- Two rounds
- Row 15s, rest 60s
- Amrap in 12 minutes of:
- 3 wall walk
- 7 DB jerk
- (♂22,5 kg, ♀15 kg DBs)
- 10 burpees
giugno 21, 2022
- Four rounds:
- within a three-minutes set perform
- One set of unbroken reps
- Of pull-up
- Start with strict chest-to-bar,
- Then strict pull-up, then
- Kipping chest-to-bar pull-up,
- Then kipping pull-up
- On a 16-minutes clock:
- Two sets of:
- Minutes 1 to 3: 200 mt sprint
- Within each minute
- Minute four: rest
- Minutes 5 to 7: 1 squat clean thruster for load within each minute
- Rest two minutes, then Repeat
- the entire set
giugno 20, 2022
- EmoM 15 minutes:
- 1: 10 frontsquat
- (work approx. @ 70% 1RM)
- 2: maxu.b. handstand push-up
- 3: rest
- On a 12-minutes clock,
- For max reps:
- Three minutes of ring muscle-up
- Three minutes of snatch
- (♂60 kg, ♀40 kg barbell)
- Three minutes of bar muscle-up
- Three minutes of clean & jerk
giugno 19, 2022
- Five rounds for reps of:
- 30s of dumbbell bench press
- Rest 15s
- 30s of DB renegade row
- Rest 15s
- 30s of box step-up
- With a barbell
- Rest one minute
- On a 12-minutes clock
- Every 90s perform:
- Odd: 10 one-legged squat +
- 5 BW clean
- Even: 15 hand-release push-up
- + 15 BW deadlift
giugno 17, 2022
- Five rounds for reps of:
- Min. 1: max strict handstand push-up
- Min. 2: 10 bent-over row
- (♂BW, ♀70% BW)
- Min. 3: 12 ring pull-back
- On a eleven-minutes clock:
- (in team of two)
- Accumulate:
- ♂: 100 calories on a rower (70 cal. Bike)
- ♀: 70 cal. rower (50 cal. Bike)
- 100 one-arm DB thruster
- (♂22,5, ♀15 kg DB)
- Then,
- 1 RM squat snatch
- (alternate attempts, fail is one attempt)