settembre 15, 2023
- routine 4: handstand
- - - - -
- 5 rounds for time with a partner:
- 400-m run
- 40 alternating single-leg squat
- – Run together and break up the squats as needed.
- Time cap: 25 minutes
settembre 14, 2023
- routine 3: pull-up
- - - - -
- EMoM for 12 minutes:
- 1: 15 box jump
- 2: 15 GHD sit-up
- 3: 2 skin the cat
- Gwen
- on a 11- minutes clock, For load:
- 15-12-9:
- Clean and jerk
- – Touch-and-go at the floor only.
- Use the same load for each set.
settembre 13, 2023
- routine 2: rings
- EMOM 12 minutes
- 2 back squat
- (first set around 60%
- of your best back squat, increase load across sets)
- For time:
- 60 pull-up
- 20 KB Turkish get-up (16/24 kg)
- Alternate hands on TGU
- time cap: 10 minutes
settembre 12, 2023
- Routine 1: lats & core
- ——-
- six sets for load
- one complex every two minutes
- Clean pull
- hang power clean
- hang squat clean
- Work around 75% 1 RM
- SQUAT CLEAN
- ——-
- Following a pattern of
- 15s work, 15s rest, perform:
- 1: one rope climb
- 2: 5 burpees
- 3: 4/5 calories bike
- 4: 3 bar muscle-up
- Rest one minute
settembre 11, 2023
- routine 4: handstand
- - - - -
- five sets of:
- 20s max strict ring dip
- 10s rest
- 20s max heavy renegade row
- (use dumbbells or kettlebells)
- 40s rest
- - - - -
- for reps, with a partner:
- amrap 2'
- synchro knees to elbows
- rest 1'
- amrap 4'
- 5 synchro knees to elbows
- 10 partner wall ball shot (6/9 kg)
- rest 2'
- amrap 6':
- 5 synchro knees to elbows
- 10 partner wall ball shot
- 10 box jump over (50/60 cm)
- alt. reps
- - - - -
- extra workout:
- 6 sets
- every two minutes complete:
- 1 squat clean and jerk
settembre 10, 2023
- routine 3: pull-up
- - - - -
- 5 sets for load and reps:
- every 180s:
- 3 push-press
- immediately following your final
- push-press, complete a single set of
- max reps handstand push-up
- - - - -
- for time:
- 150 double under
- 50 alternating DB snatch (15-22,5 kg)
- 150 double under
- time cap: 8 minutes
- - - - -
- extra workout:
- four rounds of:
- 40 mt farm's carry, right arm
- 20 mt walking lunges
- 40 mt farm's carry, left arm
- 20 seated leg raises
- use a 20/28 kg kettlebell
- try to finish prior to 12 minutes
settembre 8, 2023
- routine 2: rings
- Eight rounds for reps/quality
- 20s of bar muscle-up
- rest 40s
- AMRAP (with a Partner)
- in 15 minutes
- 7 Burpees
- 5/7 calorie bike
- 5 Right-Arm Dumbbell Hang Clean-and-Jerk (15/22,5 kg)
- 5 Left-Arm Dumbbell Hang Clean-and-Jerk (15/22,5 kg)
- extra workout:
- 3 sets:
- 12 KB left-arm suitcase deadlift
- 8 left-arm KB step-back lunges
- 5 left-arm KB windmill
- 12 KB right-arm suitcase deadlift
- 10 right-arm KB step-back lunges
- 5 right-arm KB windmill
- Perform all reps on one arm unbroken.
- Step back for the lunges with the leg opposite of the KB.
settembre 7, 2023
- routine 1: lats core
- For load, on a running clock:
- From 0:00-7:00:
- Find a 5-rep-max squat clean
- rest one minute
- From 8:00-15:00:
- Find a 3-rep-max squat clean
- rest one minute
- From 16:00-23:00:
- Find a 1-rep-max squat clean
- extra workout
- for time:
- row 1200/1000 mt
- bike 3000 mt
- run 1000 mt
- time cap: 17 minutes
settembre 6, 2023
- routine 4: handstand
- Every 1:30, eight sets for load
- 3 hang power snatch
- For time:
- 21 thruster (30/43 kg)
- 3 rope climb
- 15 thruster
- 2 rope climb
- 9 thruster
- 1 rope climb
- time cap: 8 minutes
- extra workout:
- Accumulate:
- 2:00 L-sit hold
- 2:00 forearm plank hold
- 2:00 handstand hold
settembre 5, 2023
- routine 3: pull-up
- 6 sets for load:
- every 90s
- 1 push press + 1 push jerk + 1 split jerk
- 3 rounds for time:
- 15 burpees-to-target
- 50 double-under
- 15 burpees-to-target
- 50 crossover
- time cap: 15 minutes
settembre 4, 2023
- routine 2: rings
- Four rounds for reps
- 20s of deficit strict handstand push-up
- 20s rest
- 20s of strict handstand push-up
- 20s rest
- 20s of handstand push-up
- rest one minute
- three rounds for time:
- with a partner
- 30 calories bike
- (split at least one time)
- 12-6-3 synchro reps each of:
- deadlift (30/43 kg)
- clean
- squat snatch
- time cap: 12 minutes
- extra workout:
- Every 2:00 x 5 sets:
- 5 box jump
- Increase the height of the box
- with each set.
settembre 3, 2023
- routine 1: lats & core
- Five rounds for reps of:
- 30s of bodyweight bench press
- rest 30s
- 30s of strict pull-up
- rest 30s
- 3 rounds for time:
- 30 toes to bar
- 30 clean & jerk (30/43 kg)
- time cap: 12 minutes
- -
- extra workout
- AMRAP 11:
- 9 strict ring dip
- 12 KB swings (20/28 kg)