luglio 17, 2022
- Six Rounds for reps & quality
- 20s bar muscle-up
- Rest 20s
- 20s of handstand walk
- Rest one minute
- Ten rounds for time:
- 1 power snatch
- 3 overhead squat
- (♂60 kg, ♀40 kg barbell)
- Time cap: 12 min
luglio 15, 2022
- Bench press
- Five 1-min sets for reps
- With two minutes rest of:
- (bw/0,7 bw)
- For time:
- 30 one-arm kettlebell oh
- Walking lunges
- (♂24 kg, ♀16 kg KB)
- (switch after 15 reps)
- 15 push-press
- (50/35)
- 30 box jump (60/50)
- 24 one-arm kettlebell oh
- Walking lunges
- 12 push-press
- 30 box jump
- 18 one-arm kettlebell oh
- Walking lunges
- 9 push-press
- 30 box jump
- (CT: 13 min)
luglio 14, 2022
- EMOM 12 Min:
- Odd: 12 handstand push-up
- Even: 12 australian archer
- Pull-up On rings
- AmRap in 13 minutes of:
- 3 body weight squat clean
- 10 DB hang-clean & jerk
- (♂22,5 kg, ♀15 kg DB)
luglio 13, 2022
- EMOM 15 min:
- 1: 20 back extension
- 2: 15 hollow rocks
- 3: 2 turkish get-up for load
- AmRap in 11 minutes of:
- Power clean ladder (75/50)
- 50 double under13
luglio 12, 2022
- Overhead squat
- Every 150s
- 3 – 3 – 3 – 3 – 3
- Five 90-seconds rounds of:
- 7 clean & jerk
- (♂60 kg, ♀40 kg barbell)
- Max bar-facing burpees
- Rest 90 seconds between sets
luglio 11, 2022
- EMOM 15 min
- 1) 15/12 calories Row
- 2) 15 toes to bar
- 3) 15 dumbbell snatch
- (♂22,5 kg, ♀15 kg DB)
- For time:
- 15/12/9/6
- Strict chest-to-bar pull-up
- 9/7/5/3 snatch
- (♂60 kg, ♀ 40 kg barbell)
- (time cap 12 min)
luglio 10, 2022
- Gymnastics
- Five rounds for quality of:
- 30s of ring muscle-up
- Rest 15s
- 30s of free handstand hold
- Practice
- Rest one minute
- AMRAP in 3 min
- 7 deadlift weight 1*
- 7 DB push-press
- (♂ 22,5, ♀15 kg DBs)
- Rest 2 minutes
- AMRAP in 3 min
- 5 deadlift weight 2*
- 7 DB push-press
- Rest 2 minutes
- AMRAP in 3 min
- 3 deadlift weight 3*
- 7 DB push-press
- *♂80, 100, 120 kg
- ♀ 55, 70, 85 kg
luglio 8, 2022
- For Time:
- 18 – 15 – 12 – 9 – 6
- Clean & jerk*
- 30 mt walking lunges
- 15 chest-to-bar pull-up
- * weights are:
- ♂ 40/50/60/70/80 kg
- ♀ 25/32,5/40/47,5/55 kg
- Time cap: 25 minutes
luglio 7, 2022
- Front squat
- Every three minutes
- 1 – 1 – 1 – 1 – 1
- On a nine-minutes clock:
- 90 seconds of
- One-arm Devil press
- (♂22,5 kg, ♀15 kg DB)
- 90 seconds of box jump over
- (♂60 cm, ♀50 cm box)
- 90 seconds of
- One-arm Devil press
- 90s of wall ball shot
- (♂9 kg, ♀6 kg ball)
- 90 seconds of
- One-arm Devil press
- 90s of handstand push-up
luglio 6, 2022
- Weightlifting
- Every two minutes for five rounds
- 3 reps of power snatch
- For load
- Gymnastics
- Every two minutes for five rounds
- Strict pull-up
- (work around 70% max set)
- Cash-out:
- Double tabata:
- Eight rounds for max reps of:
- Odd: max distance shuttle run
- 06Even: ring support hold
luglio 5, 2022
- Six rounds for reps:
- 30s of bar muscle-up
- 15s rest
- 30s of BW deadlift
- (♂40 kg, ♀25 kg barbell)
- Rest 75s
- On a eleven-minutes clock:
- In team of two:
- Five rounds of:
- 1 wall walk
- (each partner, I go U go)
- 15 synchro knee raises
- 20s partner superman position medball hold
- Then, max distance
- Handstand walk
luglio 4, 2022
- EmoM 15 minutes
- 1: 10/12 strict ring dip
- 2: 10 bent-over row
- 3: 12/9 calories on a rower
- 18 – 12 – 6
- Reps for Time:
- Overhead squat
- (♂43 kg, ♀30 kg barbell)
- Toes to bar
- Burpees over the barbell
- Time cap: 11 minutes