Mercoledi 22 giugno A) Strength Every 1:30 for 7 rounds (10:30) 2 Squat cleans + 1 Push Jerk B) Conditioning Amrap 10 of 5+5 Hang DB Clean & Jerk 22.5/15kg 8 Toes to Bar 10/14 Cal Row

Martedì 21 giugno  A) Strength Every 2 minutes for 6 sets 5-5-3-3-3 Deadlifts  B) Conditioning Amrap 12 mins 2-4-6-8-10-12 ecc.. reps of Push Ups Alt. Db Snatch 22.5/15kg Sempre 8 Box Jumps Over ogni round. (2-2-8, 4-4-8, 6-6-8, 8-8-8, 10-10-8…) ENDURANCE H 13 / 1730 Core Strength: Coach’s Choice Amrap 24 mins 2-4-6-8-10-12 ecc.. reps […]

Lunedi 20 giugno A) Strength 3 rounds (7:00) of 20” 1KB Hollow Hold 20” 1KB Sit Ups 20” 1KB seated Press – cambio mano 30” Riposo B) Conditioning Hero WOD “MIKI RX” For Time 400m run 20 Wall Balls 6 Pull Ups (Strict) 17 Push Press 100 DU 20 Wall Balls 6 Pull Ups (Strict)  […]

Sabato 18 giugno Core Strength: Coach’s Choice ENDURANCE EMOM 8’: 1 round di Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats) 2 min Pausa EMOM 8’: 10 Am KB Swings 32/24kg + 20” Plank Gomiti 2 min Pausa EMOM 8’: 5+5 1DB Thrusters 22.5/15kg + 60m Shuttle Run

Venerdì 17 giugno    A) Strength Alt. EMOM 12 0-2-4..) 1 power Clean + 4 Front Squats  1-3-5..) 1 Power Clean + 2 Push Jerk B) Conditioning For time 600m Run 15 TTB  15 Deadlifts 60/40kg 400m Run 12 TTB  12 Deadlifts 60/40kg 200m Run 9 TTB  9 Deadlifts 60/40kg Cap time 12 mins  

Giovedi 16 giugno  Core Strength: Coach’s Choice ENDURANCE  Teams of 2 Amrap 20 minuti: A: completa 1 round di 8 Alt. DB Devil’s Press 22.5/15kg 8 Alt. DB Box Step Ups 22.5/15kg Mentre B: Max Cal Row /AB Ad ogni cambio 8 Syncro Sit Ups  

Mercoledi 15 giugno A) Strength EMOM alt. 10 minuti 02468) 30” Max reps Strict HSPU 13579) 30” Max reps Strict Pull Ups B) Conditioning 5 min Amrap of: 30 Double Unders 5+5 1DB Push Press 22.5/15kg 5 SlamBall Squat Cleans 30/20kg 1 min REST Repeat the  amrap  

Martedì 14 giugno   A) Strength Every 2 minutes for 6 sets 5-5-3-3-3 Back Squats  B) Conditioning 3-6-9-12-15-18 reps of Thrusters 40/30kg Am KB Swings 32/24kg Calorie Row  Cap time 12 mins ENDURANCE H 13 / 1730 Core Strength: Coach’s Choice 3-6-9-12-15-18-21-24-27 reps of Thrusters 20/15kg Am KB Swings 24/16kg Calorie Row Cap time 25 […]

Lunedi 13 giugno A) Strength  EMOM alt. 10 minuti 02468) 3 Hang Snatch  13579) 30” Max reps TTB B) Conditioning 3 rounds of 30 Wall Balls  200m Run + Plate 10 Burpees Box Jumps Over Cap time 10 mins 20:20 WEEKEND REDEMPTION: Core Strength: Coach’s Choice 3 rounds of 10 Hang Snatch  200m Run 30 […]

Sabato 11 giugno TEAM ENDURANCE Teams of 2 “Follow me” 9 min AMRAP – 5 Pausa – 9 min AMRAP. A completa 15 Thrusters (bilanciere vuoto) 10/7 Calorie Row 5 Pull ups B: inizia quando A finisce le calorie