dicembre 13, 2023
- routine 5: handstand
- EMoM for 15 minutes
- min. one: 50 double under
- min. two: 20 box jump
- min. three: 16 one-arm DB
- overhead walking lunges (15/22,5 kg)
- AMRAP 10 minutes
- 7 chest-to-bar pull-up
- 7 deadlift (70/100 kg)
- _ _ _ _ _ _ _
- extra workout
- On a 18:00 clock:
- 45s air Bike (slow-to-moderate)
- 15s air Bike (fast)
- – 18 minutes of continuous movement.
- Compare with october 10.th
dicembre 12, 2023
- routine 4: strenght
- 30 strict pull-up
- on a three-minutes set, for five rounds
- 15 burpee-bar touch
- 20 wall ball shot
- (6/9 kg ball)
- max clean + jerk
- (35/50 kg)
- rest two minutes
dicembre 11, 2023
- routine 3: one-leg squat
- For time:
- 50 handstand push-up
- Every minute on the minute
- including 0:00, row 100 m.
- time cap: 10 minutes
- rest three minutes
- For time:
- 50 toes to bar
- every minute on the minute,
- including 0:00 perform 10 burpees
- time cap 10 minutes
- _ _ _ _ _ _ _
- extra workout
- 7 sets:
- every 150s
- 2 clean pull
- 1 power clean
- - not a complex
dicembre 10, 2023
- routine 2: strenght (push)
- Back squat
- every three minutes, For load:
- 5-5-5-5-10 reps
- For time:
- 12 - 9 - 6 reps of:
- snatch (40/60 kg)
- time cap: 10 minutes
- _ _ _ _ _ _ _
- extra workout
- On an 8:00 clock:
- Build to a heavy set of 3 deadlift
dicembre 6, 2023
- routine 1: lats + core
- CrossFit ®
- benchmark Workout
- "FRAN"
- For time:
- 21-15-9 reps of
- Thruster (30/43 kg)
- Pull-up
- time cap: 9 minutes
dicembre 5, 2023
- routine 5: handstand
- EMoM 10 minutes:
- 1 squat snatch
- - - - - - -
- 3 rounds for time:
- 50 air squat
- 7 bar muscle-up
- 10 hang power clean (40/60 kg)
- time cap: 13 minutes
- _ _ _ _ _ _ _ _
- extra workout
- four rounds
- 20s work + 10s rest
- plank on elbows
- sphinx push-up
- superman hold
- superman arm circles
- rest one minute between sets
dicembre 4, 2023
- routine 4: strenght (pulls)
- Five rounds for reps of:
- 20s double under
- rest 20s
- 20s kettlebell tater
- rest 20s
- AMRAP 18 minutes
- 15 box jump (50/60 cm)
- 12 push press (30/43 kg)
- 9 toes-to-bar
- _ _ _ _ _ _ _
- extra workout
- 5 sets for load:
- 8 alternating back rack lunges
dicembre 3, 2023
- routine 3: one-leg squat
- EMoM 10 minutes
- odd: 3 deadlift (work @ 80% 1 RM)
- even: 12 renegade row
- (15/22,5 kg DBs)
- on a 13-minutes clock, for reps:
- one minute of rowing (calories)
- one minute amrap workout
- two minutes of rowing
- two minutes amrap workout
- rest one minute
- two minutes of rowing
- two minutes amrap workout
- one minute of rowing
- one minute amrap workout
- AmRap is:
- 5 handstand push-up
- 1 clean
- (55/80 kg)
- _ _ _ _ _ _ _
- extra workout:
- 12 minutes work for load
- 1 snatch balance
- 1 overhead squat
dicembre 1, 2023
- routine 2: strict HSPU
- 4 rounds for time:
- with a partner
- A or B: 20 deadlift (70/100 kg)
- one partner maintains plank hold while other perform deadlift
- A+B: 500-m run
- time cap: 20 minutes
- _ _ _ _ _ _ _ _
- extra workout
- 4 sets:
- 30 mt farmer's carry
- 10 D-ball over shoulder (30/50 kg)
- Rest as needed between sets
- farmer's carry as heavy as possible