ottobre 16, 2024
- EMoM 8 minutes
- odd: 20 double under
- + 10 pull-up
- even: 20 crossover
- + 8 handstand push-up
- EMoM 12 minutes
- Deadlift
- three sets with the following patterns
- 1: 8/6/4 reps
- 2: 10/8/6 reps
- 3: max reps
- 4: rest & load
- work with 60/70/80% 1RM
- in each set
- for time:
- 50 front squat (30/43 kg)
- 30 thruster
- every minute, incl. start perform
- 7 knees to elbows
- time cap: 10 minutes
ottobre 15, 2024
- Squat Clean
- every 90s, ten rounds of:
- odd rounds: squat clean + 2" hold below knee
- even rounds squat clean + 2" hold bottom pos.
- Amrap in 13 minutes of:
- 5 bar muscle-up
- 10 DB split jerk (R)*
- 4 bar muscle-up
- 10 DB split jerk (L)*
- 3 bar muscle-up
- 6 one-arm devil press* (alt. arms)
- use a 15/22,5 kg dumbbell
ottobre 14, 2024
- every 90s for 5 rounds
- 5 windmill + 3 overhead squat
- (for each arm) using a kettlebell
- Overhead squat
- every 3 minutes
- 5 - 5 - 5 - 5 - 5
- Amrap 9 minutes
- 9/12 calories on any machine
- 40 double under
ottobre 13, 2024
- Gymnastics strength
- EMoM 10 minutes
- odd: 5 strict rings to chest
- even: 8 rings deep dip
- every 90s, six rounds
- Jerk balance
- 5 - 5 - 5 - 5 - 5 - 5
- Five rounds For time of:
- 30 air squat
- 8 clean (43/60 kg)
- time cap: 8 minutes
ottobre 11, 2024
- Core strength
- Ten rounds:
- 30s work, 20s rest
- 1: kneeled around the world
- 2: kneeled kettlebell halo
- EMoM 12 minutes
- six rounds of:
- 1: 200m shuttle run
- lane is 12,5m long
- 2: rest
- Five rounds of:
- 30s row for calories
- 15s transition
- 30s max toes to bar
- rest 90s
ottobre 10, 2024
- every 90s, ten sets
- odd sets: 12 overhead squat
- (use 65% 1RM)
- even sets: 10 burpees
- over the bar
- Donkey Challenge 2K23
- workout #2
- on a eight-minutes clock
- with a partner, for each minute
- 7 snatch
- (regular: 30/40 kg
- beginner: 20/30 kg)
- 3 handstand push-up
- (woman + ABmat)
- max wall ball shot
- (regular: 6/9 kg,
- beginner 4/6 kg ball)
- switch at every minute
- score = total reps WBS
ottobre 9, 2024
- gymnastics
- 30s work - 30s rest
- six sets of:
- 3 sets: inchworm
- 3 sets: candlestick
- then, five rounds of
- 20s toes to bar f.q.
- 40s rest
- every 90s, five rounds of:
- 8 deadlift + 2" hold
- below knee
- (use 50% 1 RM)
- Eight rounds for time:
- 1 rope climb
- 1 clean + jerk
- (55/80 kg)
- time cap: 8 minutes
ottobre 8, 2024
- Squat snatch
- every 90s, four rounds
- (light weight f.q.)
- snatch pull
- tall snatch
- snatch balance
- squat snatch
- (2" hold bl knees)
- rest three minutes, then:
- every two minutes
- Six rounds
- 1 rep squat snatch
- rest 30s
- 1 rep squat snatch
- Amrap in 9 minutes of:
- 12 - 9 - 6 pull-up
- 6 - 9 - 12 DB hang clean
- (15/22,5 kg DB,
- alternate arms)
ottobre 7, 2024
- with a 30s work - 40s rest
- pattern, six rounds of:
- seated/banded
- bar muscle-up
- progression
- EMoM for 8 minutes
- - complex for load -
- clean pull
- power clean
- hang-power clean
- power clean
- start around 60% 1 RM
- 9 - 12 - 15 - 18 - 21
- reps for time of
- burpee-box jump
- (50/60 cm box)
- after each of the five rounds
- perform 45m double KB
- farm's carry
- (16/24 kg KBs,
- lane in 7,5m long)
- time cap: 11 minutes
ottobre 6, 2024
- double under
- 20s work, 40s rest
- six rounds for max reps
- (work on unbroken sets)
- EMoM for Ten minutes
- odd: 10 back squat
- @ 50% 1 RM)
- even: 10 one-leg squat
- Amrap in 6 minutes of:
- 6 push-press
- (35/50 kg)
- 12 deadlift
ottobre 5, 2024
- Gymnastic strength
- EMoM for 16 minutes
- 1: strict ring muscle-up
- 2: rest
- 3: 1 set strict handstand push-up
- (buffer 70% max reps)
- 4: rest
- for time:
- run 800m
- 15 thruster (30/43 kg)
- run 600m
- 12 thruster (35/50 kg)
- run 400m
- 6 thruster (43/60 kg)
- time cap: 16 minutes
ottobre 3, 2024
- EMoM 7 minutes
- 18-15-12-9-12-15-18
- burpees
- EMoM 10 minutes:
- odd: 10 front rack walking lunges
- even: 6+6 one leg kettlebell romanian deadlift
- 21 - 15 - 9 reps for time of:
- overhead squat (30/43 kg)
- sumo deadlift high pull
- time cap: 6 minutes