luglio 31, 2024
- routine: pull-up technique
- E2MoM for 16 minutes
- odd sets: 400/500m ski or
- 1000/1200m bike, 450/600m row
- even sets: rest
- AMRAP 7 minutes
- 12 deadlift (40/60 kg)
- 6 shuttle run
- 1 shuttle run is 7m down and 7m back
luglio 30, 2024
- routine: strength (pulls)
- 20s work + 20s rest,
- Four rounds of
- 1: renegade row
- 2: rings L-sit hold
- 3: superman angel (w. Small plates)
- 4: hand-to-hand medball V-up
- 3 rounds for time:
- 30 hang power clean (35/50 kg)
- 30 burpees over the bar
- time cap: 15 minutes
luglio 29, 2024
- routine: lats + core
- Back Squat
- every three minutes
- 5 - 5 - 5 - 5 - 5
- For Time:
- 21-18-15-12-9
- wall ball shot (6/9 kg)
- 5-4-3-2-1 rope climb
- time cap: 8 minutes
luglio 28, 2024
- routine: rings
- EMoM for 12 minutes
- 1: 5 power clean
- 2: 4 power clean
- 3: 3 power clean
- 6 rounds for time of:
- 10 one arm devil press (15/22.5 kg DB)
- 10 box jump (60/75 cm)
- time cap: 12 minutes
luglio 26, 2024
- routine: pull-up technique
- (kipping - butterfly)
- Resident Workout
- "Run, Mary, run"
- For time
- run 500m
- then, 10 rounds of:
- 5 handstand push-up
- 10 one-leg squat
- 15 pull-up
- then, 500m run
- time cap: 25 minutes
- advanced: <20 minutes
luglio 25, 2024
- routine: strength (pushes)
- every two minutes for five rounds
- snatch pull
- hang-power snatch
- hang-squat snatch
- rest two minutes, then
- max squat snatch in three minutes*
- *use 90% of best complex load
- Amrap in 7 minutes of:
- 16 walking lunges
- 10 hand-release push-up
- 5 double-dumbbells
- push-press
- (15/22,5 kg)
luglio 24, 2024
- routine: rings
- nine rounds,
- 45s work, 45s rest of:
- 200m run or
- 200/250m row
- 150/200m ski
- 400/500m bike
- every three rounds rest 90s
- for time:
- 150 double under
- 18 front squat (35/50 kg)
- 100 double under
- 12 thruster
- 50 double under
- 6 overhead squat
- time cap: 11 minutes
luglio 23, 2024
- routine: strength (pulls)
- EMoM 15 minutes
- 1: 7 power clean
- 2: 5 power clean
- 3: 3 power clean
- Amrap 8 minutes:
- 20 burpees to target
- 20 toes to bar
luglio 22, 2024
- Routine: Handstand (Free/Handstand walk)
- “ Morrison”
- 50-40-30-20-10 reps for time of:
- Wall ball shot (6/9 kg)
- box jump (50/60 cm, Step down from the box)
- Kettlebell swing (16/24 kg)
- Time cap: 24 minutes
- Advanced < 20 minutes
luglio 21, 2024
- Routine: lats + core
- EmoM for 16 minutes
- 1: 10 DB bench press
- 2: 8+8 kickstand squat
- (use a DB or KB)
- 3: 15 GHD sit-up
- (orWeighted fitball sit-up)
- 9-7-5 reps for time of:
- Bar muscle-up
- Power snatch (40/60 kg)
- Time cap: 8 minutes
luglio 19, 2024
- For time with a partner:
- Run 1,200 m
- then…
- 16 rounds of:
- 8 toes-to-bar
- 8 burpee box jump over (50/60 cm)
- then…
- 50 goblet squat (20/28 kg)
- time cap: 35 minutes
- – Run together.
- – Split all other work with one person working at a time.
- – One partner completes a full round of the couplet before switching.
luglio 18, 2024
- routine: rings
- Emom 20 minutes
- 1: 250/200m row
- (200/170m ski)
- 2: 50 double under
- 3: max clean+jerk (40/60 kg)
- 4: rest