settembre 16, 2024
- Ten rounds
- 60s work + 30s rest
- odd: 20/15 cal row/ski
- even: 25m upside-down
- kettlebell carry
- (12,5m/arm) + max
- AB bicycle holding a Kb
- every minute, for 12 minutes
- complete:
- min. 1: 3 overhead squat
- (30/43 kg)
- 3 chest-to-bar pull-up
- min. 2: 4 overhead squat +
- 4 chest-to-bar pull-up
- add 1 ohs and 1 c2b
- at every round
- if you fail completing a round
- continue as an amrap
- with last set of reps
- completed
settembre 15, 2024
- gymnastics strength
- 30s work, 30s rest, 4 rounds
- odd: rings lock-off/transition
- even: strict toes to ring
- (use false grip)
- EMoM for 12 minutes
- 1: 6 HS shoulder tap
- 3 strict HSPU
- max free handstand hold
- 2: 3/4 rollover
- (30s practice)
- 3: rest
- AMRAP in 7 minutes of:
- 5-10-15...wall ball shot
- (6/9 kg)
- 15-30-45...double under
settembre 13, 2024
- four rounds of:
- 40s: 8 skull chusher
- 10s rest
- 40s: 10 DB dead bug
- 10s rest
- jerk (push or split)
- every 150s, five rounds
- 1 - 1 - 1 - 1 - 1
- for time:
- 10 wall walk
- 500m run
- 10 wall walk
- time cap: 7 minutes
settembre 12, 2024
- 30s work + 30s rest
- for eight rounds:
- odd: front rack
- double kettlebell carry
- even: landmine bar
- rotations
- every 90s for six rounds
- 6 front squat
- @ 65% 1RM
- AMRAP in 10 minutes of:
- 70 double under
- 50 Kb russian swing
- (20/28 kg)
- 30 sit-up
settembre 11, 2024
- 20s work + 60s rest
- Four rounds of:
- 1: 12 chest-to-bar pull-up
- 2: 10 Handstand push-up
- 3: 10 one-leg squat
- five rounds for reps:
- 1min max cal. row
- 1min max hang-power
- clean & jerk
- (30/43 kg)
- rest one minute
settembre 10, 2024
- EMoM for eight minutes:
- odd: 10s pull-up hold,
- 10s bar hang hold
- 10s bal L-hold
- even: 6/8 hs lean to wall -
- push away
- Back squat
- every 150s
- for five rounds
- 2 - 2 - 2 - 2 - 2
- hold bottom position
- for two seconds
- nine rounds for time:
- 3x: 3-2-1 bar muscle-up
- 7 wall ball shot
- (6/9 kg)
- time cap: 6 minutes
settembre 9, 2024
- on a five minutes clock:
- twenty 15s-rounds of:
- 5 burpees
- resting only remaining time
- rest one round if you
- don't complete all five
- reps within a slot
- every 120s, six rounds
- power snatch (hips)
- power snatch (ab. knee)
- 3 power snatch
- work around 75% 1RM
- AMRAP in 8 minutes of:
- 10 pull-up
- 10 box step over
- (50/60 cm)
- 10 toes to bar
- 10 box jump over
- target: 5+, 4+ rounds
settembre 8, 2024
- EMoM six minutes
- odd: 5 strict pull-up
- + 10 hollow rocks
- even: 10 strict push-up
- + 10 superman rocks
- EMoM for 15 minutes
- 1: 20 double under
- + 3 ring muscle-up
- 2: 10 V-up + max u.b. meters HS walk
- 3: rest
- all for time:
- 40 deadlift (40/60 kg)
- 30 clean
- 10 STOH
- time cap: 6 minutes
settembre 6, 2024
- Gym Strenght
- 6 set complex of :
- 1 skin the cat + 2 strict t2ring + 3 ring pull up
- Rest 1’30” b/s
- Amrap 14’
- With partner split reps as needed, maintaining movements order
- 50 bench press @60/40 kg
- 50 wall ball @9/6 kg
- 50 double kb c&j @16/12 kg
settembre 5, 2024
- emom 8’
- I: 50 du (40” practice)
- II: 4 depth land into hight jump
- Strenght Midline
- Emom 10’
- odd: 6+6 BB stance deadlift
- even: 12 front rack back lunges
- weights target: 70/50 kg – 55/40 – 40/30
- Wod
- Amrap 5’
- 6 burpees muscle up/ burpees jumping pull up
- 12 hang snatch @35/25
- Rest 1, then
- Amrap 5’
- 6 burpees t2b
- 12 hang cluster @35/25
settembre 4, 2024
- Stamina
- 6 set (15” on 45” off )
- Max effort bike/ski/row
- Target 40 cal
- Emom 12’
- - 1/2/3/4 wall walk + 8/6/4/2 shoulders tap
- - 20’’ pull up hold
- - rest
- Wod
- 3 set AFAP
- 2’on 1’ off
- 12 kb american swing @32/24 kg
- 12 c2b
- 12 kb sdhp @32/24 kg
- 12 pistols
settembre 3, 2024
- Gym Strenght
- 1’ on 1’ off x 4 rounds
- 5 strict ring dips lento 4”
- Weightlifting Conditioning
- On 2’ work for 6 set
- power clean + deep power clean + hang power clean & jerk
- 1+1 rest 20” between
- Start from 55% up to 65%
- 4 round of
- 10 Kb box step over @24/16
- 20 push up h.r.
- 30 mt shuttle run (2x 7,5 m out + 7,5 back)
- TC 12’