marzo 15, 2024
- routine: one-leg squat
- Reps priority Linda
- following a 30s work+15s rest pattern,
- Eight rounds alternating (for each slot):
- bench press (BW)
- deadlift (1,5 BW)
- Clean (2/3 BW)
- rest 45s between rounds
- _ _ _ _ _ _ _
- extra workout:
- five rounds for time:
- 10 pull-up
- 15 wall-ball shot (6/9 kg)
- 200-m run
marzo 14, 2024
- Routine: handstand
- Six Two-minutes Rounds for max reps,
- with a partner
- max cal bike
- max thruster (30/43 kg)
- alternate movements as needed
- rest 150s between rounds
- _ _ _ _ _ _ _ _
- On a 13:00 clock:
- from 0:00 to 8:00
- Build to a heavy 3-rep front squat
- rest two minutes, then:
- max hang-squat clean in three minutes
- (use 80% of max load in
- front squat)
marzo 13, 2024
- Squat Snatch
- every two minutes, for load
- 5 reps x 3 sets @ 50-60%
- 4 reps x 3 sets @ 60-70%
- 3 reps x 2 sets @ 70/80%
- For time:
- 4-8-12-16-20-24
- Alternating DB hang power clean
- (15/22.5 kg)
- 2-4-6-8-10-12
- Burpees over the DB
- time cap: 8 minutes
- _ _ _ _ _ _ _ _
- extra workout:
- 30-20-10 GHD sit-up
- 30-20-10 box jump over (50/60 cm)
marzo 12, 2024
- Routine: Strenght (pulls)
- Back squat
- every three minutes
- 10-8-8-6-6
- For reps:
- max bar muscle-up in seven minutes
- perform 10 burpee-bar touch
- evry time you break a set
marzo 11, 2024
- routine: strenght (pushes)
- 30s work, 60s rest, five rounds
- 10s ring support hold
- 3/4 dips
- 10s ring bottom support hold
- EMoM for ten minutes:
- odd: 10 american swing (16/24 kg)+
- max plank on elbows
- even: 15 V-up + 20
- swimmer kick
- AMRAP 10 minutes of:
- 4 handstand push-up
- 8 knees-to-elbows
- 12 single-leg squat
- _ _ _ _ _ _ _ _
- extra workout
- Every 2:00 for Four rounds:
- 6 box jump (60/75 cm)
- 12 push-up
- Max-calorie row/ski
- Rest 2:00 between rounds.
marzo 10, 2024
- Open Workout 24.2
- As many rounds and reps as possible
- in 20 minutes of:
- 300-meter row
- 10 deadlift
- 50 double-under
- ♀ 56 kg, ♂ 84 kg
- _ _ _ _ _ _
- Post-workout:
- 5 sets:
- 2 snatch pulls (hold 2" above knee)
- 2 drop snatch
- 2 hip snatch
marzo 8, 2024
- routine: lats + Core
- EMOM 10:
- 1 thruster
- 3 rounds for time:
- 400/500-m row/ski
- (1000/1200m bike)
- 21 burpee pull-up
- Time cap: 13 minutes
- _ _ _ _ _ _ _ _
- Post-workout:
- four sets:
- 15 hollow rocks
- 10 handstand push-up
marzo 7, 2024
- Routine: one leg squat
- Twenty rounds for time
- with a partner:
- 30 double-under
- 10 toes to bar
- Partners alternate
- Complete rounds.
- Time cap: 22 minutes
- _ _ _ _ _ _
- Extra workout
- 21-15-9:
- bodyweight deadlift
- After every round, perform a
- 30m D-ball carry
- (30/50 kg ball)
marzo 6, 2024
- Squat Snatch
- Every 120s
- 3 reps x 2 set @ 70-80%
- 2 reps x 2 set @ 80-90%
- 1 rep x 4 set @ 90%+
- AMRAP 10 minutes
- 1-2-3… Ladder shuttle run*
- 10 hand-release push-up
- 10 box jump (50/60 cm)
- ^1 shuttle is 8m out+8m back
- _ _ _ _ _ _ _
- Post-workout:
- 1 set:
- 30m waiter’s walk, right arm
- 30m waiter’s walk, left arm
- 100 double under
- 100-m double-KB farm’s carry
- - use 16/24 kg KB(s)
marzo 5, 2024
- routine: handstand
- 30s work + 15s rest,
- For eight rounds
- Odd set: 15 flutter kick +
- Max superman hold
- Even set: max distance HS walk
- Rest 30s
- AMRAP 5 minutes of:
- power clean (35/50 kg)
- 3 bar muscle-up at the top
- Of every minute
- Rest two minutes
- AMRAP 5 minutes of:
- power clean (43/60 kg)
- 2 bar muscle-up at the top
- Of every minute
- Rest two minutes
- AMRAP 5 minutes of:
- power clean (50/70 kg)
- 1 bar muscle-up at the top
- Of every minute
marzo 4, 2024
- routine:
- Strenght (pulls)
- In a twelve-minutes set:
- Start with one rep, rest 10 seconds
- And perform a two-reps set,
- Rest ten seconds and perform three reps..
- Add one rep at each set, if you fail
- Completing a prescribed set
- Rest one minute and restart the ladder
- With a single-rep set.
- For time:
- 50-40-30-20-10
- Air squat
- 5-10-15-20-25
- Push jerk (43/60 kg)
- Time cap: 13 minutes
- _ _ _ _ _ _ _
- Extra workout:
- 50 V-up
- 50 double kettlebell
- sumo deadlift (16/24 kg KBs)
- 50 medball sit-up
- (6/9 kg ball)
marzo 3, 2024
- Open Workout 24.1
- For time:
- 21 dumbbell snatch, arm 1
- 21 lateral burpees over the dumbbell
- 21 dumbbell snatch, arm 2
- 21 lateral burpees over the dumbbell
- 15 dumbbell snatch, arm 1
- 15 lateral burpees over the dumbbell
- 15 dumbbell snatch, arm 2
- 15 lateral burpees over the dumbbell
- 9 dumbbell snatch, arm 1
- 9 lateral burpees over the dumbbell
- 9 dumbbell snatch, arm 2
- 9 lateral burpees over the dumbbell
- Use a 15/22,5 kg dumbbell
- Time cap: 15 minutes
- _ _ _ _ _ _ _
- For time:
- 15-12-9-6-3 cal. Bike
- 5-4-3-2-1 rope climb