aprile 14, 2024
- routine: lats + core
- (bar muscle-up drills)
- EMOM 12 minutes
- odd: 3 push press + max
- u.b. strict push-up
- even: rest
- For time:
- 40 wall ball shot (6/9 kg)
- 30 DBs hang-clean (15/22,5 kg DBs)
- 20 burpee-deadlift
- 30 DBs hang-clean (15/22,5 kg DBs)
- 40 wall ball shot (6/9 kg)
- time cap: 10 minutes
- _ _ _ _ _ _ _
- extra workout
- On a 8:00 clock:
- Build to a heavy 1-rep squat clean
aprile 12, 2024
- routine: ring conditioning
- For load:
- EMOM 10:
- 3 power clean
- 2 hang power clean
- 1 push jerk
- AMRAP 12 minutes
- 50-m double-DB/KB farmers carry
- (15/22.5 kg DBs or 16/24 kg KBs)
- 100m run
- 7 chest-to-bar pull-up
- _ _ _ _ _ _ _
- extra workout:
- eight rounds
- 15s max effort on air bike
- rest 75s
aprile 11, 2024
- routine: strenght (pushes)
- EMoM 12 minutes
- 1: 12 overhead walking lunges
- (30/43 kg)
- 2: 50 double-under
- 3: 15 GHD sit-up/supine candlestick
- For time, with a partner
- 10 to one descending ladder of:
- synchro DB snatch (15/22,5 kg)
- synchro burpee-box jump* (50/60 cm)
- time cap: 9 minutes
- *synchro on top of the box
- _ _ _ _ _ _
- extra workout
- five rounds
- 10m sled push (80/110 kg sled)
- 7 strict toes to bar
- rest one minute
aprile 10, 2024
- routine: pull-up
- (kipping/butterfly)
- every 120s for six sets
- complex for load
- clean
- front squat
- hang-squat clean
- front squat
- thruster
- jerk
- Amrap 9 minutes of:
- 12 one leg squat
- 20 double-under
- 10 toes to bar
- _ _ _ _ _ _ _
- extra workout
- Every 2:00 for 10:00 complete:
- 5 bench press
- 10 BW bent-over row
aprile 9, 2024
- routine: handstand
- Every 90s, eight sets of:
- odd sets : 2 turkish get-up/arm for load
- even sets: 12 hollow rocks + 12
- superman rocks
- 5 rounds for time:
- 7 bar muscle-up
- 21 burpees
- time cap: 14 minutes
aprile 8, 2024
- routine: lats + core
- (bar muscle-up drills)
- For time:
- 5 squat snatch (35/50 kg)
- 20 STRICT hand-release push-up
- 15-cal row/ski
- 10 squat snatch
- 20 STRICT hand-release push-up
- 15-cal row/ski
- 15 squat snatch
- 20 STRICT hand-release push-up
- 15-cal row/ski
- time cap: 10 minutes
- _ _ _ _ _ _ _
- extra workout:
- 5 sets of:
- 30m D-ball carry (30/50 kg)
- 12 heavy Russian kettlebell swing
- – Rest 1:00 between sets.
aprile 7, 2024
- routine: strenght (pushes)
- EMoM for ten minutes:
- odd: 6 front squat
- (work around 75% 1RM)
- even: 5 shuttle run
- (one shuttle is 8m out + 8m back)
- For time:
- 20-18-16-14-12-10-8-6-4-2
- Deadlift (40/55 kg)
- 3 wall walk between each set.
- Time cap: 12 minutes
- _ _ _ _ _ _
- Post-workout:
- 20s work, 10s rest , six rounds of:
- - side plank (R)
- - side plank (L)
- - V-up
- 20s rest between sets
aprile 5, 2024
- routine: pull-up (technique)
- For time:
- 800m row/ski
- 500m run
- 600-m row/ski
- 500-m run
- 400-m row/ski
- 500-m run
- 220-m row/ski
- 500-m run
- time cap: 22 minutes
- _ _ _ _ _ _ _
- extra workout:
- accumulate
- 10 turkish get-up/arm
- perform 5 strict pull-up
- after each couple of TGU
aprile 4, 2024
- routine: ring conditioning
- As many reps as possible
- in 20 minutes with a partner:
- 10 hang-power clean (25/35 kg)
- 10 wall-ball shot (6/9 kg)
- – Each partner completes a full round before switching.
- One partner works at a time.
- _ _ _ _ _ _ _
- extra workout
- 4 sets:
- 10 V-up
- 10 hollow rocks
- :15s hollow hold
- 30m D-ball bear-hug carry
aprile 3, 2024
- routine : lats + core
- every two minutes, eight rounds:
- 3 squat clean + jerk
- 3 rounds for time:
- 15 DB push press (15/22.5 kg)
- 15m DB front rack walking lunges
- 50 double-under
- – Use two DBs.
- Time cap: 7 minutes
- _ _ _ _ _ _ _ _
- extra workout
- 5 sets for max calories:
- 2:00 Air Bike
- Rest 40s between sets.
aprile 2, 2024
- Routine: strenght (pulls)
- Accumulate:
- 30 strict chin-over-bar pull-up
- On a 17-minute clock:
- 40 burpees to a target (15cm)
- 40 front squat (25/35 kg)
- 30 burpees to a target
- 30 front squat (35/50 kg)
- 20 burpees to a target
- 20 front squat (45/65 kg)
- 10 burpees to a target
- Max-rep front squat (55/80 kg)
aprile 1, 2024
- routine: handstand
- EMoM for 12 minutes
- 1: 15 kettlebell american swing
- (16/24 kg)
- 2: 12 heavy renegade row (alt.)
- 3: 20 GHD sit-up / weighted V-up
- 10 rounds for time:
- 3 bar muscle-up
- 5 shuttle run
- (1 shuttle is 8m out + 8m back)
- time cap: 10 minutes
- _ _ _ _ _ _ _
- extra workout:
- 18-15-12-9-6-3
- box jump (50/60 cm)
- sit-up