gennaio 17, 2024
- routine: handstand
- with the following pattern:
- 1x ladder wall walk
- 2x ladder burpees
- 3x ladder one-leg squat
- Amrap 3 minutes
- rest one minute
- Amrap 5 minutes
- rest two minutes
- Amrap 8 minutes
- _ _ _ _ _ _ _ _
- extra workout
- every two minutes
- 7 sets for load:
- 6 alternating front-rack
- reverse lunges
gennaio 16, 2024
- routine: pulls
- Every 90s for eight rounds
- 1 squat clean
- Amrap in 10 minutes
- 3 hang power clean (35/50 kg)
- 6 shoulder-to-overhead
- 9 burpees over the bar
- 12 pull-up
gennaio 15, 2024
- routine: one-leg squat
- EMoM for 15 minutes
- 1: 8+8 one arm DB row
- 2: 30s stict toes to bar
- 3: 6+6 upside-down kettlebell press
- AMRAP 8 minutes
- 4 strict handstand push-up
- 2 deadlift (85/130 kg)
- _ _ _ _ _ _ _
- extra workout
- EMoM for 12 minutes
- 1: 7/10 cal row
- 2: 11/15 cal row
- 3: 15/20 cal row
gennaio 14, 2024
- routine: pushes
- every two minutes, five founds of:
- double bounce front squat
- 2 rounds for time:
- 50 alternating DB snatch
- (15/22.5 kg)
- 50 wall-ball shot (6/9 kg)
- time cap: 12 minutes
- _ _ _ _ _ _ _ _
- Post-workout:
- Accumulate with a partner:
- 40 DB Turkish get-up
gennaio 12, 2024
- routine: lats + core
- AMRAP 2 minutes
- 200-m run
- AMRAP burpees
- – Rest 2:00 –
- AMRAP 4 minutes
- 400-m run
- AMRAP burpees
- – Rest 4:00 –
- AMRAP 6 minutes
- 800-m run
- AMRAP burpees
- _ _ _ _ _ _ _
- extra workout:
- every 90s, five rounds
- back-rack complex
- 2 lunges
- 2 back lunges
- 4 back squat
gennaio 11, 2024
- routine: handstand (walk)
- AMRAP 25 minutes
- (with a partner)
- 60-calorie row
- 50 toes-to-bar
- 40 deadlift (40/60 kg)
- 30 clean
- 20 thruster
- 10 bar muscle-up
- _ _ _ _ _ _ _ _
- extra workout
- eight sets for calories:
- 30s bike at easy pace
- 20s bike at medium/heavy pace
- 10s bike at max effort
- 90s active rcovery
gennaio 10, 2024
- routine: pulls
- Shoulder press
- every 150s, For load:
- 3-3-3-3-3
- (same load across sets)
- For time:
- 27-21-15
- KB swing (20/28 kg)
- 100 Double-under
- time cap: 10 minutes
- _ _ _ _ _ _ _ _
- extra workout
- EMOM 12:
- 1 power clean
- increase load across sets
gennaio 9, 2024
- Deadlift
- seven sets:
- three reps every 2 minutes
- AMRAP 15 minutes
- 10 one-leg squat
- 10 toes-to-bar
- 10 box jump (60/75 cm)
gennaio 8, 2024
- routine: pushes
- On a 21-minutes clock:
- 0 to 7:00: 1300/1700m row
- 7:00 to 14:00: 120 wall ball shot (6/9 kg)
- 14:00 to 21:00: 100 hang-snatch
- (25/35 kg)
- _ _ _ _ _ _ _ _
- extra workout
- on a six-minutes clock
- 50 GHD sit-up
- max meters handstand walk
gennaio 7, 2024
- routine: lats + core
- 5 rounds for time:
- 15 push jerk (30/43 kg)
- 9 clean
- 9 chest-to-bar pull-up
- time cap: 17 minutes
- _ _ _ _ _ _ _ _
- extra workout:
- EMOM 10:
- Min. 1: 9 heavy KB swing
- Min. 2: max u.b. plank hold
gennaio 4, 2024
- routine: handstand
- 3 rounds for time with a partner:
- 10 rope climb
- 30 overhead squat (35/50 kg)
- 15/20 cal. bike
- time cap: 22 minutes
- _ _ _ _ _ _ _ _
- extra workout
- For load:
- split jerk
- 1-1-1-1-1-1
- Rest 2 minutes between sets.
gennaio 3, 2024
- routine: strict pulls
- For load:
- Deadlift
- five reps
- every two minutes for six rounds
- AMRAP 12 minutes
- 10 one-arm DB push-press
- (15/22,5 kg)
- 10m DB front-rack
- walking lunges
- 10m burpee-broad jump
- _ _ _ _ _ _ _
- extra workout
- 12 rounds for calories:
- 30s row
- Rest 30s