ottobre 30, 2022
- Hall🎃ween
- “Stranger W🎃D”
- With a partner, witches and vampires
- perform as many rounds
- as possible in 31 minutes of:
- 31 synchro pumpkin lunges
- 10 synchro burpee-pumpkin deadlift
- 31 synchro pumpkin STOH
- 10 synchro burpee-pumpkin deadlift
- 31 synchro pumpkin box step-over
- 10 synchro burpee-pumpkin deadlift
- 31 synchro pumpkin sit-up*
- 10 synchro burpee-pumpkin deadlift
- 31 partner pumpkin thruster (alt.)
- 10 synchro burpee-pumpkin deadlift
- STANDARD
- Scary dress code: Use a 9/6 kg medball as a Pumpkin 🎃
- No dress code: use a 10/7 kg Vest or a 16/12 kg Kettlebell
- (except in *…💀)
ottobre 28, 2022
- For Time:
- Ten muscle-up
- Run 400 meters
- Ten bar muscle-up
- Run 400 meters
- 20 chest-to-bar pull-up
- Run 400 meters
- Ten bar muscle-up
- Run 400 meters
- Ten muscle-up
- Run 400 meters
- Time cap: 25 minutes
ottobre 27, 2022
- Five Rounds, following
- A 20”work/30”rest pattern,
- performing:
- A: 1 legless rope climb
- B: 2 wall walk
- C: Max calories on a bike
- Three rounds for time:
- 21 – 15 – 9
- Handstand push-up
- 21 – 15 – 9
- Hang power clean
- (♀30 kg, ♂43 kg barbell)
- 50 air squat
- Time cap: 12 minutes
ottobre 26, 2022
- Six Rounds for quality:
- 30s of pull-up
- Rest 20s
- 30s: practice S.L.I.P.S.
- Rest 30s
- AmRap in 13 minutes of:
- 1 snatch
- (♀40 kg, ♂60 kg barbell)
- 10 toes to bar
- 5 Clean
- 15 V-up
- 10 Deadlift
- 20 sit-up
ottobre 25, 2022
- Back Squat:
- Every three minutes
- 5 – 5 – 5 – 5 – 5
- Six rounds for time:
- 10 overhead lunges
- (♀27,5 kg, ♂40 kg barbell)
- 30 double under
- Time cap: 8 minutes
ottobre 24, 2022
- Emom 8 minutes
- Power snatch
- Hang-power snatch
- Hang-squat snatch
- (work around 70% 1RM)
- 5 Rounds For Time:
- In team of two
- 16 mt Handstand Walk
- (switch after 8 meters)
- 20 synchro dumbbell
- Shoulder to overhead
- (♂22,5 kg, ♀15 kg Db,
- Switch arm after ten reps)
- 30 box jump
- (♀50 cm, ♂60 cm box,
- Alternate reps with partner)
- Time cap 18 minutes
ottobre 23, 2022
- Every 90 seconds for
- Six rounds:
- Max unbroken strict pull-up
- 18-15-12-9-6-3
- Reps for Time:
- Power Clean
- (♂60 kg, ♀40 kg barbell)
- Burpees over the barbell
- (time cap 16 minutes)
ottobre 21, 2022
- Five rounds for reps:
- Max box jump in 20 seconds
- Rest 10 seconds
- Max GHD sit-up in 20 seconds
- Rest 10 seconds
- Max calories on a rower
- In 20 seconds
- Rest one minute
- AMRAP 13 minutes:
- 5 Front Squat
- (♂70 kg, ♀47,5 kg barbell)
- 10 Chest-to-Bar Pull-up
- 30 Double Under
ottobre 20, 2022
- AMRAP 22 minutes:
- 2 Muscle-up
- 4 Handstand Push-up
- 8 KB American Swing
- (♂28 kg, ♀20 kg kettlebell)
ottobre 19, 2022
- EMOM For As Long As Possible
- With a running clock, every minute perform 1 lift and add 5 kg
- Start with 50% of your snatch RM 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.
ottobre 18, 2022
- SKILL:
- Handstand walk
- Eight 30-seconds rounds of:
- Handstand walk to wall
- Rest 30 seconds
- For Time:
- 120 Air Squat
- 30 toes to bar
- 60 h.r. push-up
- 60 knees to chest
- 30 burpee-bar touch
- 120 sit-up
- Time cap: 18 minutes
ottobre 17, 2022
- Five three minutes sets
- To perform:
- 1,2/0,9 miles on a bike /
- 800/650 meters on a rower
- Rest three minutes between sets