maggio 31, 2024
- Home/outdoor workout #2
- AMRAP 12 minutes
- 3-6-9-12…
- Toes-to-bar
- 1-2-3-4…
- Wall walk
- add 3 toes to bar and
- 1 wall walk at every round
- Eight rounds for max
- calories/distance of:
- 30s work with an erg or run
- 15s rest
- 30s holding a plank
- 45s rest
maggio 30, 2024
- Home/outdoor workout #1
- For time:
- 80 DB box step-up
- Every minute on the minute,
- starting at :00, perform
- 20 double-under.
- Use two dumbbells/kbs or any object
- for a total weight around
- 30/45 kg
- post-workout:
- 4 sets, every 150s
- 6 alternating Turkish get-up
maggio 29, 2024
- routine: strenght (pulls)
- AMRAP 24 minutes
- (with a partner)
- 15 hang-power clean
- (35/50 kg)
- 12 handstand push-up
- 100m farmers carry
- (20/28 kg KBs)
- 29share work/reps as needed
maggio 28, 2024
- routine: lats + core
- Bench Press:
- every three minutes
- 3 - 3 - 3 - 3 - 3
- For time:
- 9-7-5:
- Deadlift (48/70 kg)
- clean
- Front squat
- time cap: 7 minutes
maggio 27, 2024
- routine: handstand
- On a 10:00 clock:
- Freestanding handstand practice
- For time:
- 20 burpees
- 100 double-under
- 20 left-arm DB snatch
- (15/22,5 kg)
- 20 right-arm DB snatch
- 400/500-m row/ski
- (1200/1500m bike)
- 50 single-arm overhead DB lunges
- 400/500-m row
- 20 left-arm DB snatch
- 20 right-arm DB snatch
- 100 double-under
- 20 burpees
- time cap: 20 minutes
maggio 26, 2024
- routine: rings
- EMoM for 9 minutes
- 1: 7 clean + jerk
- 2: 5 clean + jerk
- 3: 3 clean + jerk
- use the same load for all sets
- 7 rounds for time:
- 7 sumo deadlift high pull (30/43 kg)
- 7 push press
- 7 box jump-over (60/75 cm)
- time cap: 12 minutes
maggio 24, 2024
- 24routine: strenght (pulls)
- EMoM 10 minutes
- 1 power snatch
- 1 hang power snatch
- work on load and mechanics
- 6 rounds for time:
- 9 hang squat clean (48/70 kg)
- 6 bar muscle-up
- time cap: 14 minutes
maggio 23, 2024
- strenght: pushes
- (strict handstand push-up)
- For time, with a partner
- 800-m run
- 36 dumbbell front rack lunges
- (15/22,5 kg DBs)
- 600-m run
- 24 dumbbell front rack lunges
- 400-m run
- 12 dumbbell front rack lunges
- 200-m run
- run together, split lunges
- other partner maintains hanging
- position during lunges
- time cap: 16 minutes
maggio 22, 2024
- routine: kipping pull-up technique
- Five rounds:
- 30s row/ski
- 30s push-up
- 30s wall ball shot
- Rest three minutes
- Score is total calories
- and reps completed
maggio 21, 2024
- routine: handstand
- Hang-Power clean
- every two minutes
- For load:
- 3-3-3-3-3-3
- 5 rounds for time:
- 20 box jump-over (50/60 cm)
- 20 push-up
- 20 pull-up
- time cap: 15 minutes
maggio 20, 2024
- routine: rings
- (work on strict reps progression)
- Five rounds of:
- 30s: 8/10 cal ski/bike
- 15s rest
- 30s: 50 double under
- rest one minute
- As many rounds as possible
- in 10 minutes of:
- 10 thruster (35/50 kg)
- 10 power snatch
maggio 19, 2024
- routine: lats + core
- EMOM 10 minutes
- odd: 5 one-arm DB
- overhead squat/arm
- even: 15 GHD sit-up/weighted V-up
- EMOM 12 minutes
- Odd: 2 rope climb
- Max-reps one-arm devils press
- (15/22,5 kg DB)
- even: rest