luglio 31, 2022
- EmoM 12 minutes: 1: 1 set of strict pull-up
- 2: side plank holding a DB
- (20s each side)
- 3: 15 Box jump over
- (♂60 cm, ♀50 cm box)
- For reps:
- Max deadlift in three minutes
- (♂1,5 BW, ♀BW)
- Rest two minutes
- Max clean in three minutes
- (♂BW, ♀0,7 BW)
- Rest two minutes
- Max GTOH in three minutes
- (♂2/3 BW, ♀0,5 BW)
luglio 29, 2022
- On a 25-minutes clock:
- 0 to 7: max ring muscle-up
- 7 to 9: rest
- 9 to 16: squat snatch for load
- 16 to 18: rest
- 18 to 25: max calories on a rower
luglio 28, 2022
- Four Rounds for quality:
- (20s work / 10s rest)
- - one-arm DB russian sit-up (R)
- - banded superman pos. hold
- - one-arm DB russian sit-up (L)
- - elephant plank
- For time:
- 50 pull-up
- 50 thruster
- (♂20 kg, ♀15 kg barbell)
- 100 double under
- 50 thruster
- 50 pull-up
- Time cap: 18 minutes
luglio 27, 2022
- EmoM 15 minutes:
- 1: 10 strict ring dip
- 2: 10 BW bent-over row
- 3: 40 mt suitcase farm’s carry
- (switch arm after 20 mts)
- AMRAP 11 minutes of:
- 3 bar muscle-up
- 6 kettlebell snatch*
- (♂24 kg, ♀16 kg KB)
- 12 hand-release push-up
- *3 reps each arm
luglio 26, 2022
-
Strenght
-
Every 75 seconds,
-
four rounds for each movement:
-
1: max strict chest-to-bar pull-up
-
2: 7+7 one-arm DB shoulder press
-
3: 7+7 split stance Romanian Deadlift
-
(Hold a single, heavy weight in the
-
opposite hand of the working leg)
-
18/15/12/9/6/3
-
Reps For time of:
-
Thruster
-
Clean
-
(♂43 kg, ♀30 kg barbell)
-
Time cap: 11 minutes
luglio 25, 2022
-
Gymnastics work:
-
Five rounds for quality:
-
20s of hurdle jump press
-
20s rest
-
20s of wall-facing handstand
-
20s Rest
-
20s of bar hollow body pos. Strict leg raise
-
20s rest
-
20s free handstand
-
Rest one minute
-
Diane:
-
21-15-9 reps of:
-
Deadlift (102,5/70)
-
handstand push-up
-
(Tc: 10 min)
luglio 24, 2022
-
E2MoM for 16 minutes
-
Complex:
-
clean
-
hang-clean
-
front squat
-
split jerk
-
AMRAP in 9 min of:
-
10 overhead squat
-
(♂40 kg, ♀25 kg barbell
-
10 toes to bar
-
10 snatch
-
20 sit-up
luglio 22, 2022
- AMRAP in 25 minutes of:
- Run 100 meters
- 1 squat snatch
- 2 thruster
- (♂50 kg, ♀35 kg barbell)
- Run 200 meters
- 2 squat snatch
- 4 thruster
- Run 300 meters
- 3 squat snatch
- 6 thruster
- Add 100 meter of running,
- 1 snatch and 2 thruster
- At every round
luglio 21, 2022
- Strict press
- Every two minutes
- 7 – 7 – 5 – 5 – 3 – 3
- Every 90 seconds, eight rounds
- for max reps of:
- 1: deadlift
- (♂100 kg, ♀70 kg barbell)
- 2: wall ball shots
- (♂9 kg, ♀6 kg ball)
- 3: rowing for calories
- 4: handstand push-up
- 21Repeat entire set
luglio 21, 2022
- Every 90 seconds
- for eight rounds:
- 1 squat clean
- AMRAP in 13 minutes:
- 30 double under
- 10 burpee-box jump-over
- (♂60 cm, ♀50 cm box)
- 10 one-legged squat
luglio 19, 2022
- Squat Snatch
- For eight minutes
- 1 rep every 30s
- (work @ 70% 1RM)
- CrossFit “Girls” benchmark
- HELEN
- three rounds for time of:
- Run 400 meters
- 21 kettlebell american swing
- (♂24 kg, ♀16 kg Kettlebell)
- 12 pull-up
- (CT 15 min)
luglio 18, 2022
- Five rounds for reps:
- 30s of thruster
- (♂43 kg, ♀30 kg barbell)
- Rest 15s
- 30s of chest-to-bar pull-up
- Rest 45s
- AmRap in 15 minutes of:
- Barbell complex*
- Every time you break
- A barbell set perform
- 7 burpees +
- 7 toes to bar
- * complex is:
- 3 hang-clean
- 3 shoulder-to-overhead
- (♂60 kg, ♀40 kg barbell)