febbraio 15, 2024
- routine: lats + core
- 3 rounds for time
- (with a partner)
- 50 Russian KB swing (20/28 kg)
- 40 toes-to-bar
- 30 handstand push-up
- One partner works at a time.
- Time cap: 22 minutes
- _ _ _ _ _ _ _
- 5 three-minutes sets
- 15/20 cal. Air Bike
- a.f.a.p.
febbraio 14, 2024
- Squat Snatch
- every 150s
- 6 reps x 3 set at 50-60%+
- 4 reps x 2 sets at 60-70%+
- 4 reps x 2 sets at 70-80%
- AMRAP in ten minutes:
- 10 box jump
- 10 box jump over
- 10 burpees box jump over
- (use a 50/60 cm box)
- _ _ _ _ _ _ _
- extra workout
- 5 sets for total time:
- 500-m row/ski
- – Rest 3:00 between sets.
febbraio 13, 2024
- routine: pushes
- every 90s, five rounds
- 6/8 strict ring dip
- EMoM 12 minutes:
- 1: 5/arm kettlebell windmill
- 2: 30s kettlebell crawl & pull
- 3: 8/side kettlebell overboard toss
- For reps:
- 3:00 of pull-up
- 3:00 of push-up
- 3:00 of sit-up
- 3:00 of air squat
febbraio 12, 2024
- routine: handstand
- Deadlift
- For load:
- every three minutes
- 10-8-8-6-6
- AMRAP 8 minutes
- 9 burpees to bar
- 10 alternating single-leg squat
- _ _ _ _ _ _ _ _
- extra workout
- 3 sets:
- 10 strict toes-to-bar
- 15 GHD hip extensions
febbraio 11, 2024
- routine: strenght (pulls)
- 7 sets:
- 15s max reps strict pull-up
- rest 45s
- Front squat
- For load:
- every 150s
- 3-3-3-3-3
- 5 rounds for time:
- 50 double-under
- 10 power snatch (35/50 kg)
- time cap: 10 minutes
- _ _ _ _ _ _ _
- 5 set:
- 10 alternating back-rack
- step-back lunges
- 40m shuttle run
- (5-10-5 out+back pattern)
- Rest one minute between sets.
febbraio 9, 2024
- routine: pushes
- every 90s, five rounds
- 5 deficit handstand push-up
- 20s L-sit hold
- AMRAP 20 minutes
- 300-m run
- 25 double-under
- 300-m run
- 50 double-under
- 300-m run
- 75 double-under
- 300-m run
- 100 double-under
- etc…
- Add 25 double-under to each round.
- _ _ _ _ _ _ _
- extra-workout
- 4 sets:
- 15 straight legs sit-up
- 20 flutter kick
- 15 swimmer kick
febbraio 8, 2024
- routine: one leg squat
- Every 90s, for seven rounds
- 10 KB heavy russian swing
- 5m handstand walk
- For time, with a partner
- 30-20-10:
- Synchro Burpees
- Chest-to-bar pull-up*
- Alternating DB snatch (15/22.5 kg)*
- * alternate reps
- time cap: 12 minutes
- _ _ _ _ _ _ _ _ _
- extra workout
- For time:
- 200m sled drag (30/40 kg)
- 5 strict pull-up every 90s
febbraio 7, 2024
- Squat Snatch
- every 150s
- 6 reps x 2 set at 50-60%+
- 4 reps x 2 sets at 60-70%+
- 3 reps x 3 sets at 70-80%
- 4 rounds for time:
- 21 deadlift (48/70 kg)
- 3 rope climb
- time cap: 9 minutes
- _ _ _ _ _ _ _ _ _
- extra workout
- 12 sets for distance:
- 20s bike hig pace
- 40s bike moderate pace
febbraio 6, 2024
- routine: lats + core
- EMoM for 6 minutes:
- 20s bar muscle-up complex or
- progression drills
- EMOM 10 minutes
- Min. 1: 1 Turkish get-up/arm for load
- Min. 2: 20s bar muscle-up
- 5 rounds for time:
- 20 push press (25/35 kg)
- 20 alternating front rack lunges
- time cap: 13 minutes
febbraio 5, 2024
- routine: strenght (pulls)
- For load:
- Deadlift
- EMoM for 12 minutes
- min. one: 3 reps
- min. two: 2 reps
- min. three: one rep
- (use last weight of previous week)
- For time:
- 28/35 cal row
- (25/30 cal ski)
- 12 jerk (35/50 kg)
- 28/35 cal row
- 9 jerk (43/60 kg)
- 28/35 cal row
- 6 jerk (48/70 kg)
- time cap: 12 minutes
- _ _ _ _ _ _ _
- Accumulate:
- 5minutes of plank hold
- Every time you break perform
- 12 GHD hip extensions.
febbraio 4, 2024
- routine: handstand
- Hang power clean
- every 150s
- For load:
- 2-2-2-2-2
- AMRAP 12 minutes
- 50 thruster (30/43 kg)
- 50 toes-to-bar
- 50 box jump (50/60 cm)
- 50 hand-release push-up
- _ _ _ _ _ _ _ _
- extra workout:
- three sets:
- 30s frog stretch / 15s rest
- 30s couch stretch/leg / 15s rest
- then:
- EMoM for 6 minutes
- 5 SOTS press
febbraio 2, 2024
- routine: one-leg squat
- EmoM for ten minutes
- 1 clean+jerk
- Six rounds for reps:
- 30s bike for calories
- 30s burpees
- 30s wall ball shot
- Rest one minute
- _ _ _ _ _ _ _ _
- Extra workout:
- Five rounds for load:
- 2 front squat
- 2 lunges
- 2 back lunges
- 2 front squat
- barbell starts from rack