ROPE CLIMBS TODAY! Venerdì 29.9.23 A) Strength  5 Supersets every 2:00 5-10 Strict HSPU + 2/3 Rope Climbs B) Conditioning Every 2:00 x 6 sets (no rest) 10 Toes to Rings 30 Double Unders Max reps Am. KB Swings 32/24kg  

Mercoledi 27.9.23 A) Strength  5 Supersets every 2:00 3 Hang Snatch + 10 2DB Floor Press B) Conditioning Amrap 5:00 of 7 x 2DB 1Burpee + 2 Rev. Lunges (dx sx) 14 SUCrossOvers 1:00 rest Amrap 5:00 of 7 Overhead Squats 30/20kg 14 Calorie Row  

Sabato 23.9.23 ENDURANCE Happy BD Coach Matteone 2:00 On – 3:00 Off x 9 sets 23 1DB Alt. Devil’s Press 22.5/15kg 9 Bar Muscle Ups (CTB, Pull Ups) 19 Burpees Over Bar 83 Calorie Row 40 Thrusters 40/30kg   Lunedi 25.9.23  A) Strength   5 Supersets every 2:30  33322 Back Squats 30X1 + 5m HS Walk […]

Venerdì 22.9.23 A) Strength  5 Supersets every 2:00 3 Deadlifts no T&G + 10 alt KB OH Lunges B) Conditioning 3 rounds of 300m Run 20 Am KB Swings 32/24kg 15 Toes to Bar Cap time 10:00  

Martedì 19.9.23 A) Strength  5 Supersets every 2:00 2/3 Rope Climbs + 5/5 WTD Box Step Ups B) Conditioning For time complete Buy-in: 150 Double Unders, then 3-6-9-12-15-12-9-6-3 reps of Wall Balls Hang Pow Clean 40/30kg Buy-out:150 Double Unders Cap time 10:00  

Lunedi 18.9.23 A) Strength  5 Supersets every 2:00 10 alt. FR Walking Lunges + 10 2DB Floor Press B) Conditioning 4 rounds of 14 alt. DB Snatch 22.5/15kg 9 Burpees Toes to Bar 100m Run Carrying the DB Cap time 12:00    

Venerdì 15.9.23 A) Strength  5 Supersets every 2:00 2 Back Squats + 100m KB Farmer Carry B) Conditioning 5:00 Amrap – 2 min rest – 5:00 Amrap (repeat) of 10 Alt. DB Snatch 22.5/15kg 10 Toes to Bar 10 Push Ups H/O  

Mercoledi 13.9.23 A) Strength  5 Supersets every 2:00 2 x Power Clean & Push Jerk + 5-10 Strict WTD Pull Ups B) Conditioning EMOM 12:00 alternating of 0-2-4…) 12/10 Calorie Row 1-3-5…) 12 Abmat Sit Ups Then max Double Unders fino al 60”  

Lunedi 11.9.23 A) Strength  5 Supersets every 2:00 3 Front Squats 30X1 + 5-10 Strict TTB B) Conditioning 3 rounds of: 15 Thrusters 40/30kg 10 Burpees Box Jumps 5 Bar Muscle Ups / 10 CTB / 15 Pull Ups Cap time 10:00      

Venerdì 8.9.23 A) Strength  5 Supersets every 2:30 3 Deadlifts (drop & go) + 5-10 Deficit Push Ups B) Conditioning For time complete 40-30-20-10 reps of Alt. DB Snatch 22.5/15kg 3xDouble Unders (120-90-60-30) Every Round 14 Box Jump Overs Cap time 12:00