Lunedi 23 ottobre A) Strength  5 Supersets every 2:00 10 2DB Floor Press + 5/lato WTD Box Step Ups B) Conditioning 4 rounds of 200m Run 15 OHS 40/30kg 10 Burpees Over Bar Cap time 12:00      

Venerdì 20 ottobre A) Strength  5 Supersets every 2:00 33222 Back Squats + 100m KB Farmer Carry B) Conditioning Amrap 12:00 of 30-20-10 reps of Hang Muscle Snatch 30/20kg Wall Balls Calorie Row (girls 21-15-9) Then Max reps Thrusters 30/20kg to 12:00  

Mercoledi 18 ottobre A) Strength  5 Supersets every 2:00 2 x Power Clean & Push Jerk + 5-10 Strict (WTD) Pull Ups (or 3-6 Bar Muscle Ups) B) Conditioning Amrap 12:00 of 6 Hang Pow Cleans (50/35kg) 12 Burpees Over Bar 6 Front Squats (50/35kg) 12 Toes to Bar  

Lunedi 16 ottobre   A) Strength   5 Supersets every 2:00  3 Front Squats 30X1 + 5-10 Strict TTB  B) Conditioning  #B1 Every 1:30 for 4 sets (score is WB)  15 Sumo DL HP 35/25kg – then max Wall Balls  No rest  #B2 Every 1:30 for 4 sets (score is Calories)  15 Box Jumps – then max Calorie […]

Venerdì 13.10.23  A) Strength   5 Supersets every 2:00  33322 Deadlifts (drop & go) + 5/10 Deficit Push Ups   B) Conditioning  Within 12 minutes complete AMRAP Double Unders (max 400)  alternating the beginning of every min  (0-2-4-6…) 10 Wall Balls   (1-3-5-7…) 10 MB Sit Ups 

Mercoledi 11.10.23  A) Strength   5 Supersets every 2:00  3 Push Press Pause 3” OH + 10 Ring Rows    B) Conditioning  For time 5 rounds of  8 Strict HSPU  12 Am KB Swings 32/24kg  16 Box Jumps Overs  Cap time 12:00       

Lunedi 16 ottobre A) Strength  5 Supersets every 2:00 3 Front Squats 30X1 + 5-10 Strict TTB B) Conditioning #B1 Every 1:30 for 4 sets (score is WB) 15 Sumo DL HP 35/25kg – then max Wall Balls No rest #B2 Every 1:30 for 4 sets (score is Calories) 15 Box Jumps – then max Calorie […]

Lunedi 9.10.23  A) Strength   5 Supersets every 2:00  33222 Back Squats 30X1   5-10m HS Walk (or 3-5 Wall Walks)  B) Conditioning  2:00 on / 1:00 Off x 4 sets   15/12 Calorie Row – cap 1’  10 Pull Ups  Max Thrusters 40/30kg until 2:00   

Attenzione portare calzini lunghi  Venerdì 6.10.23  A) Strength   5 Supersets every 2:00  3 Front Squats 13X1 + 2/3 Rope Climbs   B) Conditioning  3 sets of 45” Work / 15” Rest for max reps  1) Alt. DB Snatch 22.5/15  2) Box Jumps Overs  3) Abmat Sit Ups    

Mercoledi 4.10.23 A) Strength  5 Supersets every 2:00 3 Deadlifts (drop & go) + 10 Alt OH Lunges B) Conditioning Complete for time AFAP / cap time 4:00 15 American KB Swings 24/16kg 15 Burpee – Pull Ups   15 American KB Swings 24/16kg At 6:00 repeat, cap time 4:00