giugno 17, 2023
- For time with a partner:
- 1,000m run
- – Split the runs. One person works at a time.
- directly into:
- 50 Curtis-P Complex (25/35 kg)*
- (Both partners perform 4 burpees)
- at the TOP of each minute.
- then..
- 800/1,000m row/ski
- – Split the row/ski. One person works at a time.
- – One person works to accumulate the Curtis-P Complex at a time,
- switching every minute. The partner on the barbell can start
- accumulating Curtis-P Complexes as soon as
- they have finished doing burpees.
- time cap is 25 minutes
- *One "Curtis P" complex is: one Power Clean,
- one Lunge (each leg), and one Push Press.
giugno 16, 2023
- Six sets for load:
- every 150s
- 3 squat clean thruster
- max u.b. toes to bar
- (work around 75% 1RM thruster)
- AmRap in 11 minutes of:
- wall ball shot (6/9 kg)
- perform 30 mt farm's carry
- after every 20 reps
- (use a pair of 15/22,5 kg DBs)
giugno 15, 2023
- Back Squat
- every three minutes
- 5 - 5 - 3 - 3 - 1 - 1 - 1
- For time:
- 21-15-9:
- Hang power snatch (30/43 kg)
- Toes-to-bar
- time cap: 6 minutes
giugno 14, 2023
- 6 sets for load:
- every three minutes
- 2 hang snatch shrug
- 2 hang snatch high-pull
- 2 hang-power snatch
- for time
- 100 pull-up
- perform 5 push-up + 10 squat
- at the top of every minute
- time cap: 10 minutes
giugno 13, 2023
- eight rounds, every 30":
- odd sets: 5 deadlift (use 75% 1RM)
- even sets: 5 burpees over the bar
- 5 rounds for time:
- 40 double-under
- 30 box step-up (50/60 cm)
- 20 KB swing (16/24 kg)
- time cap: 18 minutes
giugno 12, 2023
- Pre-workout:
- on a 13-minutes set, work for a
- 2-rep-max shoulder press.
- EMOM 14 minutes:
- odd: 7 DB push-press (15/22.5 kg)*
- max calories row, bike or ski
- even: rest
- *use two dumbbells
giugno 10, 2023
- EMOM 12 minutes
- 5 deadlift (work around 70% 1RM)
- – All reps performed unbroken
- For time with a partner:
- 100/75 calorie air bike
- rope climb, twelve ascent
- 50 one-arm devil press (15/22,5 kg)
- – Split each movement at least once
- with one person working at a time.
- Time cap: 13 minutes
giugno 9, 2023
- Skill: Handstand Walk
- following a pattern of:
- 20s work + 40s rest
- twelve round for quality and progression:
- handstand scissors / weight shift +
- hand release
- / lateral walk / walk to wall /
- walk-stop-walk
- For time:
- 27-21-15-9:
- Sumo deadlift high pull (30/43 kg)
- Thruster*
- time cap: 13 minutes
- *compare weight with june 7th,
- current weight must be lower.
giugno 8, 2023
- Nine 90-seconds sets to perform
- set one: 25 GHD sit-up (or fitball sit-up)
- set two: 15 burpee-box jump-over
- (50/60 cm)
- set three: 30 wall-ball shot (6/9 kg)
- repeat two more times
- AMRAP in 13 minutes of:
- 2 muscle-up (bar or ring)
- 4 handstand push-up
- 8 kettlebell swing (16/24 kg)
giugno 7, 2023
- EMoM for ten minutes
- odd: strict toes to bar/leg raise,
- 8/10 reps
- even: one-leg squat, 16 reps
- on a 16-minutes clock:
- from 0 to 8: find 1 RM max thruster
- from 8 to ten: rest
- Amrap in 6 minutes of:
- 3 unbroken thruster
- (use 70% 1RM)
- 9 pull-up
giugno 6, 2023
- 5 sets for load:
- every three minutes
- 5 hang power snatch
- Four 3-minutes rounds to perform:
- 1: 50 calorie row
- 30 overhead squat (35/50 kg)
- 50 alternating DB snatch (15/22.5 kg)
- 4: 60 box jump (50/60 cm box)
giugno 5, 2023
- Weighted pull-up
- For load:
- every 150s
- 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 reps
- AMRAP 7:
- 30 double-under
- 3 power clean (48/70 kg)