giugno 30, 2024
- routine: strength (pulls)
- Accumulate:
- 30 strict pull-up
- (advanced athletes may add load)
- E2MoM for twelve minutes
- 7 overhead squat
- (barbell starts from the ground)
- For time:
- 27-21-15
- Knees-to-elbows
- Hand-release push-up
- box jump over
- (50/60 cm box)
- time cap: 9 minutes
giugno 28, 2024
- routine: lats + core
- "Daniel"
- For time:
- 50 pull-up
- 400-m run
- 21 thruster (30/43 kg)
- 800-m run
- 21 thruster
- 400-m run
- 50 pull-up
- time cap: 22 minutes
giugno 27, 2024
- routine: rings
- (kipping muscle-up progression)
- 15s work, 30s rest
- five rounds of:
- calorie bike
- american swing
- (16/24 kg)
- box jump
- (50/60 cm)
- On a 12-minutes clock:
- 2-4-6-8…
- 2-DBs hang-power clean
- (15/22,5 DBs)
- 4-8-12-16…
- strict push-up
giugno 26, 2024
- routine: pull-up technique
- (kipping / butterfly)
- EMoM for ten minutes:
- odd: 10 u.b. power snatch
- (30/43 kg)
- even: 12/10 calories row/ski
- 10-9-8-7-6-5-4-3-2-1
- For time:
- deadlift
- (70/100 kg)
- handstand push-up
- time cap: 11 minutes
giugno 25, 2024
- routine: handstand
- eight rounds, 30s work + 30s rest
- pattern of:
- handstand walk or
- progression drills
- every 150s for seven rounds
- complex for load
- squat clean
- front squat
- split jerk
- cash-out
- 20s work, 10s rest,
- twelve rounds of:
- odd: shuttle run
- (8m out + 8m back)
- even: ring support hold
giugno 24, 2024
- routine: strength (pulls)
- EMoM for 12 minutes:
- 1: 50 double under
- 2: 15 V-up
- 3: 12 renegade row
- AMRAP 10 minutes
- 20 one-arm KB overhead lunges
- (16/24 kg)
- 2 wall walk
- 12 toes to bar
- 2 wall walk
giugno 23, 2024
- routine: strenght (pushes)
- every 120s for five rounds
- 1 set max strict handstand push-up
- EMoM for 12 minutes
- power clean
- 1: 3 reps
- 2: 2 reps
- 1: rep
- same load across each 3-minutes set
- for time:
- 100 burpees to a target
- time cap: 11 minutes
giugno 21, 2024
- routine: lats+core
- (lat stength for bar muscle-up)
- 5 rounds for time:
- 8 handstand push-up
- 8 alternating front rack lunges
- (35/50 kg)
- 8 push press (35/50 kg)
- 400-m run
- time cap: 20 minutes
giugno 20, 2024
- routine: strength
- (drills for strict
- ring muscle-up)
- For time with a partner:
- 21 thruster (35/50 kg)
- 12 rope climb
- 15 thruster
- 9 rope climb
- 9 thruster
- 6 rope climb
- split set of thrusters and climbs
- as needed
- time cap: 13 minutes
giugno 19, 2024
- routine: handstand
- Every 90s, six rounds
- 1 snatch pull
- 1 power snatch
- 1 overhead squat
- 1 snatch balance
- 1 squat snatch
- (work with moderate weight and
- strict reps)
- Every 3:00 for 5 rounds:
- 40 double-under
- 15 wall-ball shot (6/9 kg)
- 12 pull-up
giugno 18, 2024
- routine: pull-up technique
- (kipping - butterfly)
- Squat Clean:
- EMoM for 12 minutes
- 1: 3 reps
- 2: 2 reps
- 3: 1 rep
- AMRAP in 10 minutes
- 3-6-9-12…
- toes to bar
- 6 kettlebell snatch (3/arm)
giugno 17, 2024
- Routine: Strength (pulls)
- legless rope climb practice
- ten minutes work for quality
- On a 17-minutes clock:
- 0:00 to 5:00:
- 21-15-9
- Deadlift (43/60 kg)
- 24-18-12
- Box step-up (50/60 cm)
- 5:00 to 6:00: rest
- 6:00 to 11:00:
- 12-9-6 clean
- 21-15-9 box jump
- 11:00 to 12:00: rest
- 12:00 to 17:00
- 7-5-3 snatch
- 12-9-6 burpees box jump-over