settembre 30, 2024
- four rounds
- 30s work + 15s rest
- dead bug + 2 dbs
- zombie squat
- (2" hold bott. pos.)
- rest 30s
- Front squat
- every three minutes
- five rounds
- 1 rep
- rest 30s
- 1 rep
- on a six-minutes clock:
- 0 to 3:00:
- max cal. row/ski/bike
- 3:00 to 6:00
- amrap of:
- 1 bar muscle-up
- 5 burpee-bar touch
settembre 29, 2024
- Gymnastics skill Ring muscle-up
- 30s work - one minute rest
- Five rounds for quality of:
- odd sets: rings swing/hips to rings/r.m.u.
- even sets: low rings progression/ transition swing
- AMRAP in 12 minutes of
- 10 pull-up
- 5 KB snatch/arm (16/24 kg)
- 10 box jump over (50/60 cm)
- 5 clean (48/70 kg)
settembre 27, 2024
- 30s work + 15s rest
- four rounds
- 1: fitball roll-out to pike
- 2: banded kettlebell
- suitcase catty R
- 3: banded KB suitcase
- carry
- Four three-minutes sets
- to complete:
- 600/750m row
- 500/650m ski
- 1500/1800m bike
- (1100/1400 bike erg)
- 600m run
- rest one minute between sets
- amrap in 6 minutes
- 1-2-3....squat snatch
- (50/35 kg)
- 20 double under
settembre 26, 2024
- Front squat
- every three minutes
- 2 reps
- rest 45"
- 2 reps
- work around 85% 1RM
- For time:
- 3 wall walk
- 7 strict pull-up
- 15 clean + jerk
- (43/60 kg)
- 6 wall walk
- 7 strict pull-up
- 10 clean + jerk
- 9 wall walk
- 7 strict pull-up
- 10 clean + jerk
- time cap: 13 minutes
settembre 25, 2024
- EMoM for 10 minutes
- odd: 5" hanging hollow hold +
- 5" arch hold +
- 5 kip swings (compact)
- rest 10" then
- 1 set pull-up for quality
- even: rest
- every 2', five rounds of:
- two sets of:
- clean pull*
- power clean*
- hang clean bl knee*
- (*2s hold bl. knee)
- rest 30s between sets
- start around 65% 1RM
- for time:
- 21-18-15-12-9-6-3
- toes to bar
- 3-6-9-12-15-18-21
- kettlebell american swing
- time cap: 8 minutes
settembre 24, 2024
- Gymnastics strength
- "rings work"
- five rounds
- within a one-minute set perform
- the following complex holding
- for 3" each position
- rings lock off
- bottom pos. hold
- slow dip
- rings support hold
- dip descent
- bottom pos. hold
- ecc. ring pulls
- rest 90s
- EMoM 10 minutes
- odd sets: 10 u.b. deadlift
- work @ 65% 1 RM
- even sets: 20s side plank R + 20s side plank L
- Amrap in 7 minutes of:
- 7 hang-squat snatch
- (25/35 kg)
- 7 burpees over the bar
settembre 23, 2024
- On a six minutes clock:
- 30 strict chest-to-bar pull-up (pull-up)
- EMoM 9 minutes
- 1: 12 thruster
- 2: 9 thruster
- 3: 6 thruster (30/43 kg)
- For Time
- 400/500m row/ski
- (1000/1300 bike erg/air bike)
- then, five rounds of
- 12 box jump over
- 12 DB hang clean, alt. arms
- (15/22,5 kg) then
- 400/500m row/ski
- (1000/1300 bike erg/air bike)
- time cap: 11 minutes
settembre 22, 2024
- 30s work, 10s rest
- three sets of:
- single-leg squat from elevated box (right)
- single-leg squat from elevated box (left)
- rest
- back squat
- every three minutes
- 1 - 1 - 1 - 1 - 1
- On a seven-minutes clock:
- 100 double under
- 30 burpees
- 20 handstand push-up
- max bar muscle-up
settembre 20, 2024
- gymnastics strength
- every three minutes
- Four rounds of:
- 20s strict handstand push-up
- 10s rest
- 20s strict ring dip
- 10s rest
- 20s strict push-up
- rest remaining time
- EMoM for 9 minutes
- 1: 3 squat clean
- 2: 2 squat clean
- 3: 1 squat clean
- work around 70+% 1RM
- AMRAP in 6 minutes of:
- 6 DB snatch (right arm)
- 6 burpees over the DB
- 6 DB snatch (left arm)
- 6 devil press
- (use a 15-22,5 kg DB)
settembre 19, 2024
- EMoM for six minutes
- odd: 5 + 5 kettlebell windmilli
- even: 6/8 SOTS press
- Overhead squat
- every three minutes
- 7 - 7 - 7 - 7 - 7
- five rounds for time:
- 1 legless rope climb
- 5 - 4 - 3 - 2 - 1
- clean (55/80 kg)
- time cap: 8 minutes
settembre 18, 2024
- EMoM for eight minutes
- odd: 15 pull-up
- (30s practice)
- even: 12 handstand push-up
- (30s practice)
- every 90s, Five rounds of:
- 6 romanian deadlift
- 6 front rack back lunges
- (work around 35% 1 RM DL)
- with a 30s-work+15s rest
- pattern,
- Four rounds for max reps
- double under
- american swing
- (16/24 kg)
- calorie bike
- box jump
- one minute rest
settembre 17, 2024
- WEIGHTLIFTING
- EMoM 5 minutes
- complex:
- snatch pull (2s hold bl. knee)
- tall clean
- drop snatch
- snatch balance
- rest three minutes
- every 90s, six rounds
- 1 squat snatch
- 1 hang-squat snatch
- amrap 2 minutes:
- 9 knees to chest
- 9 deadlift
- (35/50 kg)
- rest one minute
- amrap 2 minutes
- 6 toes to bar
- 6 hang clean
- rest one minute
- amrap 2 minutes
- 3 bar muscle-up
- 3 ground to overhead