novembre 16, 2023
- routine 3: strenght
- Every 1:30 for ten rounds:
- barbell complex
- 1 power clean
- 1 squat clean
- 1 push-jerk
- For time:
- 100 double under
- 20 burpee-bar touch
- 30 pull-up
- 20 burpee-bar touch
- 100 double under
- time cap: 8 minutes
- _ _ _ _ _ _ _ _
- 3 sets:
- 30s side plank (right side)
- 30s side plank (left side)
- 30s hollow hold
novembre 15, 2023
- routine 2: one-leg squat
- 5 rounds for time
- 400 m run (or 400/500 m row,
- 350/450 m ski)
- 30 box jump (50/60 cm)
- 30 wall-ball shot (6/9 kg)
- time cap: 25 minutes
- _ _ _ _ _ _ _ _
- extra workout
- Five sets:
- 10 ring dips
- :30 L-sit hold
novembre 14, 2023
- routine 1: lats + core
- five rounds:
- within a two minutes set:
- 30 kb russian swing (16/24 kg)
- 30 walking lunges
- max meters handstand walk
- rest one minute
- For time:
- 21 chest-to-bar pull-up
- 63 double-under
- 15 chest-to-bar pull-up
- 45 double-under
- 9 chest-to-bar pull-up
- 27 double-under
- time cap: 7 minutes
novembre 13, 2023
- routine 4: handstand
- EMOM 10 minutes
- 1 hang power clean
- Increase loading across as many
- sets as possible.
- AmRap in 12 minutes
- 3 muscle-up
- (bar or rings)
- 10 kettlebell snatch
- 8 burpee-box jump-over
- (50/60 cm box)
- _ _ _ _ _ _ _ _
- six rounds:
- complex, every two minutes:
- power snatch
- overhead squat
- snatch balance
novembre 12, 2023
- routine 3: strenght
- EMoM 10 minutes
- odd: 15 toes to bar
- even: 15 DB snatch
- (15/22,5 kg)
- Five sets for distance
- On a 90s clock:
- Max distance row/ski
- – Rest 90s between sets.
- _ _ _ _ _ _ _ _
- Post-workout:
- 3 sets:
- 20 GHD sit-up
- 20 good morning (15/20 kg)
novembre 10, 2023
- routine 2: rings
- 3 rounds for time:
- (with a partner)
- 800-m run with a medicine ball (6/9 kg)
- 24 power snatch (40/60 kg)
- Athletes run together and switch
- as needed on the snatches.
- The medicine ball doesn’t touch the
- ground until the workout is over.
- complete 10 burpees before continuing if medball touches the ground.
- Time cap: 30 minutes
- _ _ _ _ _ _ _ _
- EMoM 10 minutes:
- odd: 7 DB bench press +
- max push-up
- even: rest
- then,
- practice 10 minutes of
- active stretching/mobility
novembre 9, 2023
- routine 1: lats + core
- Four rounds,
- 30s work + 15s rest of:
- double under
- box jump (50/60 cm)
- crossover
- rest 30s between rounds
- AMRAP 12 minutes
- 1-2-3-4…Wall walk
- Power clean (55/80 kg)
- __ _ _ _ _ _
- extra workout
- Every 2:00 for 4 sets:
- 1-5 strict chest-to-bar pull-up
- – On the 5th set, perform as many unbroken reps as possible.
novembre 8, 2023
- routine 4: handstand
- EMoM 12 minutes
- 1: 12/15 cal. bike
- 2: 12 heavy renegade row
- 3: 16 kb one-arm swing
- (16/24 kg)
- For time:
- 21 thruster (35/50 kg)
- 20 burpees
- 18 DB thruster
- 20 burpees
- 15 DB thruster
- 20 burpees
- time cap: 12 minutes
- _ _ _ _ _ _ _
- Post-workout:
- Accumulate 2 minutes of
- each position:
- hollow hold
- ring support hold
- plank hold (on elbows)
novembre 7, 2023
- routine 3: pull-up
- Pre-workout:
- four rounds, every 90s:
- 5 hang muscle snatch
- 7 sets for load:
- every two minutes
- 3 hang power snatch
- 4 rounds for time:
- 12 one-db box step-up
- (50/60 cm box,
- 15/22,5 kg DB held at the shoulder)
- 12 toes-to-bar
- time cap: 6 minutes
novembre 6, 2023
- routine 2: rings
- AMRAP 22 minutes:
- 100 calorie row
- 75 sit-up
- 50 pull-up
- _ _ _ _ _ _ _ _
- On a 10:00 clock:
- Build to a heavy 3-rep unbroken
- power clean
novembre 5, 2023
- routine: 1: lats + core
- Front squat
- For load, every three minutes
- 5-5-5-5-10
- Increase loading on each set
- as you build to a 10-rep max.
- Four rounds:
- 12 deadlift (40/60 kg)
- 9 hang power clean
- 6 push jerk
- time cap: 9 minutes
- _ _ _ _ _ _ _
- extra workout:
- Every 3:00 x 5 sets:
- 200/250-m SkiErg
- Max-rep unbroken
- handstand push-up
novembre 3, 2023
- Hold Fast Competition2803
- Individual workouts 2 & 4
- for time:
- 30 squat snatch
- (35/50 kg)
- time cap: 6 minutes
- rest 5 minutes
- three rounds for time of:
- 4 rope climb
- 32 wall ball shot (6/9 kg)
- 16 deadlift (60/80 kg)
- 8 burpee-box jump over
- time cap: 15 minutes
- _ _ _ _ _ _ _ _
- extra workout
- 4 minutes clock
- 150 double under
- 03max handstand push-up