dicembre 29, 2022
- following a 20s work, 40s rest pattern, for six rounds
- 1: strict ring muscle-up
- 2: one-legged squat
- rest one minute
- 10-9-8-7-6-5-4-3-2-1
- Reps for time of:
- Pull-up
- Front squat
- (♂50 kg, ♀35 kg barbell)
- Time cap: 10 minutes
dicembre 28, 2022
- Six rounds for reps of:
- 20s back squat
- (♀40 kg, ♂60 kg barbell)
- rest 10s
- 20s wall ball shot
- (♀6 kg, ♂90 kg ball)
- rest 10s
- 20s box jump
- (♀50 cm, ♂60 cm box)
- rest 90s
- AmRap in 9 minutes of:
- kettlebell complex*, left arm
- (♀16 kg, ♂24 kg kettlebell)
- 9 h.r. push.up
- kettlebell complex, right arm
- 9 V-up
- * 3 snatch, 3 clean+press, 3 clean
dicembre 27, 2022
- bench press:
- (every three minutes)
- 7 - 7 - 7 - 7 - 7
- Complete as many repetitions as possible in 10 minutes of:
- 10 snatch
- Rest 1 minute
- 10 snatch
- Rest 1 minute
- 10 snatch
- Rest 1 min
- Max-rep snatch in time remaining
- Weight increases after each rest period.
- ♂35 – 45 – 55 – 65 kg
- ♀ 25 – 32,5 – 40 – 47,5 kg
dicembre 27, 2022
- EMoM for 15 minutes
- 1: strict pull-up, 1 set for max reps
- 2: power clean, one unbroken set
- for max reps
- (♀40 kg, ♂60 kg barbell)
- 3: 12/9 calories of rowing
- in a.f.p.a.p.
- For time:
- 18-15-12-9
- overhead lunges
- (♀25 kg, ♂40 kg barbell)
- 6-12-18-24
- burpees over the bar
- time cap: 10 minutes
dicembre 22, 2022
- Eight rounds
- For reps and Quality:
- 20” of toes to bar
- Rest 20”
- 20” of double under
- Rest 40”
- For time:
- 30 box jump-over
- 10 renegade row
- (♂22,5 kg, ♀15kg DB
- Or 20/14 kg KB)
- 30 handstand push-up
- 30 box jump-over
- 20 renegade row
- 20 handstand push-up
- 30 box jump-over
- 30 renegade row
- 10 handstand push-up
- Time cap: 13 minutes
dicembre 21, 2022
- Every three minutes,
- five rounds for load
- with a kettlebell
- (For each arm)
- 15 mt. Waiter’s walk
- 1 turkish get-up
- 5 overhead squat
- AmRap in ten minutes of:
- barbell complex:
- power clean
- front squat
- shoulder to overhead
- back squat
- shoulder to overhead
- (♀40 kg, ♂60 kg barbell)
- 7 navy seal
dicembre 20, 2022
- Five rounds for quality
- 20s wall-facing handstand hold
- 20” rest
- 20” practice front lever
- 20” rest
- 20" weighted hollow body
- position hold
- rest one minute
- For time:
- 20 one-arm DB
- Shoulder to overhead (R)
- (♂22,5 kg, ♀15 kg DB)
- 20 DB hang clean (L)
- 20 one-arm DB
- Shoulder to overhead (L)
- 20 DB hang clean (R)
- 40 V-up
- 40 one arm DB
- Overhead lunge
- (switch every 10 reps)
- 40 V-up
- 20 DB hang clean (R)
- 20 one-arm DB
- Shoulder to overhead (L)
- 20 DB hang clean (L)
- 20 one-arm DB
- Shoulder to overhead (R)
- Time cap: 16 minutes
dicembre 19, 2022
- EmoM 15 minutes:
- 1: 15 box jump
- (♀50 cm, ♂60 cm box)
- 2: 12 GHD sit-up
- (alt. With fitball V-up)
- 3: 15 american swing
- (♀16 kg, ♂24 kg kettlebell)
- Ten rounds for time:
- 7 thruster
- (♂43 kg, ♀30 kg barbell)
- 9 pull-up
- time cap: 10 minutes
dicembre 18, 2022
- EMoM 12 minutes
- odd: 8 BW front squat
- even: strict ring dip, 12 reps
- Five rounds For Time:
- 5, 4, 3, 2, 1
- wall walk
- 15, 12, 9, 6, 3
- hang-squat snatch
- (♀35 kg, ♂50 kg barbell)
- 15 squat
- time cap: 14 minutes
dicembre 16, 2022
- For time:
- Run 1K, then
- 5 rounds for time of:
- 20 wall-ball shot
- (♂9 kg, ♀6 kg ball)
- 10 deadlift
- (♂100 kg, ♀70 kg barbell)
- Then, run 1K
- Time cap: 24 minutes
dicembre 16, 2022
- skill: bar muscle-up
- for ten rounds:
- work 20s, rest 40s
- EMoM for 10 minutes:
- min one: 10 thruster, 2 burpees
- min. two: 9 thruster, 4 burpees
- min. three: 8 thruster, 6 burpees
- …
- thrusters decrease by one rep
- on each minute, burpees increase
- by two reps on each minute
- …
- min. ten: 1 thruster, 20 burpees
- (♀30 kg, ♂43 kg barbell)
dicembre 15, 2022
- Squat Clean
- for eight rounds,1 rep every 15s
- @ 65% 1RM
- rest 90s
- for six rounds, 1 rep every 30s
- @ 75%
- rest 90s
- for four rounds, 1 rep every minute
- @ 85%
- rest two minutes, then
- 1 - 1 - 1 - 1 - 1
- reps every 90s
- AmRap in 6 minutes of:
- 7 push-press
- (♀30 kg, ♂43 kg barbell)
- 7 toes to bar