giugno 16, 2022
- Three rounds for max reps of:
- 30s of strict press
- (♂40 kg, ♀25 kg barbell)
- 30s of strict toes to ring
- Rest 20s
- 30s of push-press
- Rest 20s
- 30s of GHD sit-up
- Rest 20s
- 30s of thruster
- Rest 20s
- 30s of sit-up
- Rest 20s
- On a 12-minutes clock perform
- As many rounds and reps
- as possible of:
- BW Squat clean ladder
- 10 box jump
- (♂60 cm, ♀50 cm box)
- Every three minutes (including
- Start) perform 20
- Wall ball shot
- (♂9 kg, ♀6 kg ball)
giugno 15, 2022
- EmoM for 15 minutes:
- 1: max u.b. ring muscle-up
- 2: 200/150 mt of rowing
- In a.f.p.a.p.
- 3: rest
- Five rounds for time of:
- 12 Deadlift
- 6 Hang-power clean
- 3 Jerk
- (♂70 kg, ♀47,5 kg barbell)
- Time cap: 11 minutes
giugno 14, 2022
- Six rounds for quality:
- 20s wall-facing HS hold
- Rest 20s
- 20s handstand a.c.a.p.
- Rest 20s
- 20s practice free handstand
- Rest one minute
- Amrap in twelve minutes of:
- X3 ladder pull-up
- 14X3 ladder bar-touching burpees
giugno 13, 2022
- Six rounds for max reps of:
- 20s of handstand push-up
- 20s of ring dip
- 20s of push-up
- Rest one minute
- 10-9-8-7-6-5-4-3-2-1
- Reps for time of:
- Front rack lunges
- (♂50 kg, ♀35 kg barbell)
- Toes to bar
- Time cap: 13 minutes
giugno 12, 2022
- Back squat
- Every three minutes
- 5 – 5 – 5 – 5 – 5
- Complete as many reps as
- Possible In 11 minutes of:
- 5 bar muscle-up
- 9 power snatch
- (♂43 kg, ♀30 kg barbell)
giugno 10, 2022
- Eight rounds for reps/quality:
- 20s of chest-to-bar pull-up
- (practice butterfly if
- Appropriate)
- 40s rest
- Five Rounds for max reps:
- One minute of rowing
- One minute of one-legged squat
- One minute of dumbbell snatch
- (♂22,5 kg, ♀15 kg DB)
- Rest one minute
giugno 9, 2022
- For time:
- Run 1 km
- 21 clean
- 15 thruster
- Run 500 mt
- 15 clean
- 12 thruster
- Run 250 mt
- 9 clean
- 9 thruster
- (♂43 kg, ♀30 kg barbell)
- Time cap: 20 minutes
giugno 8, 2022
- Three rounds for reps of:
- two minutes of BW bench press
- Rest 30s
- Two minutes of clean @2/3 BW
- Rest 30s
- Two minutes of strict press
- @ 0,5 BW
- Rest 30s
- Two minutes of deadlift @ 1,5 BW
- Rest 60s
giugno 7, 2022
- weightlifting:
- Snatch balance
- Every 120s
- 3 – 3 – 3 – 3 – 3
- Rest five minutes
- Hang-squat snatch
- Every 120s
- 3 – 3 – 3 – 3 – 3
- Complete as many reps
- As possible in three minutes of:
- Ground to overhead
- (use the heaviest weight
- 7In hang-squat snatch)
giugno 6, 2022
- Three Rounds for reps/max hold
- 30s handstand hold
- Rest 10s
- 30s V-up
- Rest 10s
- 30s plank hold
- Rest 10s
- 30s tuck crunch
- Rest 10s
- 30s russian twist with
- A medball
- Rest 10s
- 30s support on rings/parallettes
- Rest one minute
- On a 12-minutes clock
- (team of two I go U go)
- For each partner:
- 6-5-4-3-2-1 clean+jerk
- (♂60 kg, ♀40 kg barbell)
- 12/10/8/6/4/2
- toes to bar
- Then,
- max distance Handstand walk
giugno 5, 2022
- Five Rounds for reps:
- 20” overhead squat
- (Use 70% 1RM)
- Rest 5”
- 20” front squat
- Rest 5”
- 20” deadlift
- Rest 5”
- 20” plyo box jump
- Rest 90 seconds
- three 3-minutes Rounds
- for max reps of:
- 1: pull-up
- 2: power Snatch
- (♂50 kg, ♀35 kg barbell)
- 3: handstand push-up
- Rest one minute between rounds
giugno 3, 2022
- holiday park
- Individual challenge
- On a 9-minutes clock:
- ♂18/15/12/9
- ♀15/12/9/6
- Calories bike
- 9/7/5/3
- Devil press
- (♂22,5 kg, ♀15 kg Dbs)
- Then,
- 1 RM squat clean