luglio 17, 2024
- routine: pull-up technique
- EMoM for 12 mimutes
- odd: 3 heavy DB/KB one-arm
- overhead squat/arm
- even: 1 turkish get-up/arm
- AMRAP in 11 minutes of:
- 5 deadlift
- (35/50 kg)
- 5 hang-power clean
- 5 front squat
- 5 push-press
luglio 16, 2024
- routine: strength (pushes)
- 30s work + 60s rest, 5 rounds
- strict ring dip
- 6 sets for load:
- every three minutes
- 3 clean*
- 2 front squat
- 1 jerk
- *touch'n'go reps only
- for time:
- 50 DB devil press
- (alt. arms)
- 15/22,5 kg DB
- 16time cap: 6 minutes
luglio 15, 2024
- Lats + Core
- Four rounds,
- 30s work, 20s rest
- 1: max V-up
- 2: max hollow rock
- 3: max superman hold
- 4: practice front lever
- AMRAP 15 minutes
- 15 deadlift (40/60 kg)
- 10 burpees over the bar
- 5 strict handstand push-up
luglio 14, 2024
- routine: handstand
- eight rounds of:
- 20s work, 40s rest
- calories on any machine
- on a 11-minutes clock:
- 3 rounds for time:
- 15 hang power clean
- (30/43 kg)
- 20 walking lunges
- then, 1 rep max squat clean thruster
luglio 12, 2024
- routine: strength (pulls)
- every two minutes, Five rounds
- 5 push-press for load
- For time:
- 30 handstand push-up
- 20 snatch (35/50 kg)
- 100m double db/kg farm carry
- (15/22,5 kg dbs, 16/24 kg kbs)
- 100 double under
- 100m double db/kg farm carry
- 20 snatch (35/50 kg)
- 30 handstand push-up
- time cap: 14 minutes
luglio 11, 2024
- routine: strength (pushes)
- On a 20-minutes clock:
- with a partner
- min. one:
- A: 20 one arm kettlebell overhead walking lunges
- B: 15 burpees to target
- min. two: switch movements
- min. three: max bar muscle-up
- (partner alternate reps)
- min. four: rest
luglio 10, 2024
- routine: rings
- Every 150s for 8 rounds:
- 5 deadlift*
- 10 toes to bar
- 15 wall-ball shot (6/9 kg)
- * wor approx @ 80% 1RM
luglio 9, 2024
- routine: pull-up technique
- Six rounds of:
- 30s: 10 overhead squat (30/43 kg)
- rest 15s
- 30s: 75m shuttle run
- (12,5m lane)
- rest one minute
- Amrap in 10 minutes of:
- 300m run
- 18 box jump over (50/60 cm)
- 200m run
- 12 box jump over
- 100m run
- 6 box jump over
luglio 8, 2024
- routine: handstand
- EMOM 23 minutes
- Min 1: 5 power clean (48/70 kg)
- Min 2: 50 double under
- Min 3: 1 round of strict cindy
- min. 4: rest
luglio 7, 2024
- routine: lats + core
- E2MoM for 14 minutes
- complex for load
- 1 squat clean
- 1 front squat
- 2 jerk
- Four RoundsFor time:
- 10 DB thruster (R)
- 10 DB snatch (alt.)
- 10 DB thruster (L)
- 4 DB devil press
- use a 15/22,5 kg DB
- time cap: 9 minutes
luglio 5, 2024
- routine: rings
- (drills for strict
- ring muscle-up)
- 5 rounds for time:
- (with a partner)
- 500m row (400m ski)
- 10 box jump (60/75 cm)
- 10 clean (55/80)
- 20 wall-ball shot (6/9 kg)
- split reps as needed
- one partner works while
- other rests
- – 27:00 time cap.
luglio 4, 2024
- routine: strenght (pushes)
- EMoM 10 minutes
- odd: 10 BW bent-over row
- even: 14 one-leg squat
- Amrap 14 minutes
- 7 hang-power snatch
- (30/43 kg)
- 7 chest to bar pull-up
- every two minutes including
- 0:00 perform 7 burpees over the bar