marzo 17, 2023
- on a 24-minutes clock:
- 1 to 3: run 500 meters
- 4 to 6:
- 5-4-3 bar muscle-up
- 12-9-6 deadlift
- 7 to 9: run 500 meters
- 10 to 12:
- 7-5-3 chest-to-bar pull-up
- 9-7-5 clean
- 13 to 15: run 500 meters
- 16 to 18:
- 9-7-5 toes to bar
- 7-5-3 clean+jerk
- 19 to 21: run 500 meters
- 22 to 24:
- 12-9-6 pull-up
- 5-4-3 snatch
- (♂50 kg, ♀35 kg barbell)
marzo 16, 2023
- Every 90 seconds,
- twelve rounds for load
- 1 to 4: shoulder press
- (from the ground)
- 5 – 5 – 5 – 5
- rest one minute, Then:
- 5 to 8: Push-press
- 3 – 3 – 3 – 3
- rest one minute, Then:
- 9 to 12: Jerk
- 2 – 2 – 2 – 2
- AmRap in 7 minutes of:
- 7 BW deadlift
- 14 air squat
- 21 double under
marzo 15, 2023
- EMoM 8 minutes:
- odd: 3 strict press
- 10 bent-over row
- even: 5 V-up, 5 tuck crunch
- 5 sit-up
- On a 17-minutes clock,
- every minute perform:
- 1 squat snatch
- (work @ 80% 1 RM)
- then,
- minutes 1 to 5:
- 8 toes to bar
- minute 6: rest
- minutes 7 to 11:
- 8 handstand push-up
- minute 12 rest
- minutes 13 to 17:
- 12 wall ball shot
- (♂9 kg, ♀6 kg ball)
marzo 14, 2023
- EmoM for 15 minutes
- 1: 15 pull-up
- 2: barbell compex*
- 3: 10 burpees
- * complex is:
- 2 power clean
- 2 front squat
- 2 hang-power clean
- 2 jerk
- (work @ 50% 1RM clean)
- for time:
- 30 Deadlift @ 40% 1RM
- 20 deadlift @ 60% 1RM
- 10 deadlift @ 80% 1RM
- (time cap 10 minutes)
marzo 13, 2023
- 30s work + 30s rest, four rounds of:
- 1: parallettes pass-through
- 2: wall walk + max HS hold
- 3: hanging strict leg raise
- AmRap in 15 minutes of:
- 7 strict handstand pushup
- 5 snatch
- (♂60 kg, ♀40 kg barbell)
- 12 box jump-over
- (♂60 cm, ♀50 cm box)
marzo 12, 2023
- skill: ring muscle-up
- open work for quality
- For time:
- 18 - 12 - 6 Thruster*
- (♂50, 60, 70 kg barbell
- ♀35, 40, 48 kg barbell)
- 21 - 15 - 9 chest-to-bar pull-up
- *weight increases at each round
- 12Time cap: 11 minutes
marzo 10, 2023
- Bench Press
- Every three minutes:
- 7 – 7 – 7 – 7 – 7
- Amrap 10 minutes:
- Ladder handstand push-up
- 1 shoulder-to-overhead
- (♂70 kg, ♀47,5 kg barbell)
marzo 9, 2023
- Strenght
- Overhead squat
- every three minutes
- 5 – 5 – 5 – 5 – 5
- Prior to 13 minutes:
- 1-2-3-4-5-6-7-8-9-10
- Reps for time of:
- Dumbbell snatch
- (♂22,5 kg, ♀15 kg dumbbell)
- Front rack lunges
- (♂43 kg, ♀30 kg barbell)
- Then,
- 1 rep max clean
marzo 8, 2023
- Amrap in 25 minutes
- 1200/1000 mt row/ski
- (or 1,5/1,2 miles bike)
- 100 wall ball shot
- (♂9 kg, ♀6 kg ball)
- 200 double under
- rope climb, 10 ascent
marzo 7, 2023
- Strenght
- Every 150s for six rounds
- using the same barbell:
- 5 strict press
- 10 front squat
- 15 deadlift
- 21-18-15-12-9-6-3
- Reps for time of:
- pull-up
- Box jump over
- (♂60 cm, ♀50 cm box)
- Time cap: 13 minutes
marzo 6, 2023
- Six rounds for reps of:
- 30s: bar muscle-up
- rest 30s
- 30s: row, bike or ski for calories
- rest one minute
- five rounds for time of:
- 6-12-18-12-6
- push-press
- (♂50 kg, ♀35 kg barbell)
- 30-20-10-20-30
- toes to bar
- time cap: 12 minutes
marzo 5, 2023
- Open 23.3
- Starting with a 6-minute time cap, complete as many reps as possible of:
- 5 Wall Walks
- 50 Double-Unders
- 15 Snatches (43/29 kg)
- 5 Wall Walks
- 50 Double-Unders
- 12 Snatches (61/43 kg)
- *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
- 20 Strict Handstand Push-Ups
- 50 Double-Unders
- 9 Snatches (83/56 kg)
- *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
- 20 Strict Handstand Push-Ups
- 50 Double-Unders
- 6 Snatches (102/70 kg)