agosto 30, 2024
- CORE:
- 30S work - 15s rest, four rounds
- forearm plank hold
- strict hbp bicycle holding a kettlebell
- superman angel + DBs/plates
- on a 15 minutes clock
- run 600m
- rest = previous time
- run 400m
- rest = prev. time
- run 200m
- Amrap in 9 minutes of:
- 7 chest to bar pull-up
- 1 squat snatch (40/60 kg
agosto 29, 2024
- back squat
- every three minutes
- 3 - 3 - 3 - 3 - 3
- Twelve rounds for time with a partner:
- 7 push press (30/43 kg)
- 4 shuttle run
- (1 sr is 12m out + 12m back)
- 7 burpees
- One partner completes a full round before switching for 10 rounds each.
- Time cap: 15 minutes
agosto 28, 2024
- EMoM for 9 minutes
- 5/4/3 bar muscle-up
- repeat two more times
- EMoM for 9 minutes
- power snatch
- 5/4/3 reps
- repeat two more times
- *work around 70% 1RM p.snatch
- for time:
- 50 power clean
- (43/61 kg)
- perform 7 box jump at the top
- of every minute incl. 0:00
- time cap: 7 minutes
agosto 27, 2024
- every 90s, six rounds of:
- 5 strict handstand push-up
- max strict u.b. push-up
- EMoM for 8 minutes
- odd: 12 pull-up
- even: max meters handstand walk
- (30s HS walk practice, attempts)
- For Time:
- 18/12/6 thruster
- ♀30/35/40 kg, ♂43/50/60 kg)
- 15 toes to bar
- 27time cap: 7 minutes
agosto 26, 2024
- Met-Con
- 20s work, 20s rest, five rounds
- odd: row/ski for calories
- even: box jump (50/60 cm)
- Deadlift
- every three minutes
- 1 - 1 - 1 - 1 - 1
- Four rounds for time:
- 40 double under
- 8 strict pull-up
- 20 walking lunges
- time cap: 10 minutes
agosto 25, 2024
- CORE:
- EMoM 8 minutes
- odd: 28m kettlebell walk
- (switch after 14m, elbow 90°)
- even: 14 kettlebell slide
- OVERHEAD SQUAT
- every 150s, five rounds
- 10 - 10 - 10 - 10 - 10
- amrap 7 minutes
- 7 hang-power clean
- (35/50 kg)
- 1 rope climb
agosto 23, 2024
- routine: pull-up technique
- (kipping / butterfly)
- For time:
- 80 burpees
- 100 box jump-over (50/60 cm)
- 1200m run
- time cap: 22 minutes
- advanced: < 18 minutes
agosto 22, 2024
- routine: rings
- low rings transition (floor/box)
- high rings swing/hips to rings/ring m.u.
- Power Snatch, for load
- every 90s, eight sets
- 5 reps x 2 sets at 60%+
- 4 reps x 3 sets at 70%+
- 3 reps x 3 sets at 80%
- AMRAP 8 minutes
- 8 power clean (48/70 kg)
- 8 toes-to-bar
agosto 21, 2024
- routine: handstand
- EMoM for ten minutes
- odd: 5 deadlift*
- even: 12 renegade row
- *work around 80%+ of 1RM
- 3 rounds for time:
- 20 chest-to-bar pull-up
- 10 overhead squat (40/60 kg)
- time cap: 10 minutes
agosto 20, 2024
- strength: pulls
- on a six-minutes clock
- 30 strict pull-up
- every 150s for six sets:
- 3 strict press
- 3 push-press
- 3 push-jerk
- For time:
- 50 wall ball shot (6/9 kg)
- 20 DB hang-power clean, right arm
- (15/22,5 kg)
- 50 box jump (50/60 cm)
- 20 DB hang-power clean, left arm
- time cap: 8 minutes
agosto 19, 2024
- routine: lats + core
- 30s work + 15s rest, four rounds of:
- tuck knee/straight body bar pull-down
- one arm kb alt. russian swing
- rest 30s between rounds
- Three rounds with a partner:
- 50 double-under, each at the same time
- 60 cal. Row (50 cal. Ski)*
- split work as needed
- 400-m run, together
- 30 alternating single-leg squat*
- *split work/reps as needed
- time cap: 28 minutes
agosto 18, 2024
- routine: strength (pushes)
- Five rounds
- 30s work, 60s rest of
- Strict handstand push-up
- (reduced ROM/descent only)
- Fifteen 90s-rounds
- To perform:
- One Barbell complex* and
- 1: 12 pull-up
- 2: 30 double under
- 3: 8 burpees over the bar
- Repeat four more times
- Resting one more minute
- After three rounds
- * complex is:
- Power clean
- Hang-power clean
- Hang-squat clean
- Front squat
- Squat clean
- (♀43 kg, ♂61 kg)