Sabato 28 maggio  ENDURANCE 30” On / 30” Off x 24 minutes/ 6 rounds 1. Hang Squat Cleans 40/30kg 2. Burpees Over Plate (20/10kg) 3. OH Plate Stationary Lunges (20/10kg) 4. 100m Run

Venerdì 27 maggio  A) Strength EMOM 12 alternato: a) 3 Hang Snatch b) 6-12 Strict TTB B) Conditioning 4 rounds of 15 Overhead Squats 40/30kg 15 Deadlifts 40/30kg 300m Run Cap time 12

Giovedi 26 maggio Core strength: Coach’s choice  ENDURANCE Teams of 2 (1 min On, 1 min Off) Amrap 24 of: 30 Alt. DB Snatch 22.5/15kg 90 Double Unders 20 Alt. DB Clean & Jerk 22.5/15kg 60 Calorie Row 10 Alt. DB Devil’s Press 22.5/15kg 30 Toes to Rings

Mercoledi 25 maggio  A) Strength 5 sets, parti ogni 2’ a salire di peso Back Squats 5-5-3-3-3 B) Conditioning 2 rounds of Max reps: 1) Calorie AB 2) Wall Balls 3) DB Push Press (22.5/15kg) 4) Box Jumps 5) Sit Ups

Martedì 24 maggio  A) Strength Alt. EMOM 12 0-2-4..) 5-10 Strict Pull Ups 1-3-5..) 5-10m HS Walk / 2-4 Wall Climbs Scegli un numero di reps che riesci a mantenere costante B) Conditioning 18-15-12-9-6-3 reps of Calorie Row American KB Swings 32/24kg Honest Push Ups Cap time 12 Core strength: Coach’s choice ENDURANCE H 13 […]

Lunedi 23 maggio A) Strength  EMOM alt. 10 minuti 02468) 4 Push Press 13579) 8 Alt. Front rack reverse lunges B) Conditioning 2 min ON – 1 min Off x 4 sets (11’) 200m Run 15 Thrusters 40/30 Max reps Burpees over Bar 20:20 WEEKEND REDEMPTION: Core Strength: Coach’s Choice 3 min ON – 1 […]

Sabato 21 maggio   TEAM ENDURANCE Happy Birthday Presidente Teams of 3: Cap time 30 Row 2156 meters #A) Row max Meters #B) Bear Hug Hold Slamball 30/20kg #C) 21 Thrusters 30/20kg ** si gira quando finisce C ** Ad ogni cambio: 3 syncro Burpees

Venerdì 20 maggio  A) Strength Deadlifts 5 sets, una ogni 2 minuti: 5-5-3-3-3 reps a salire di peso B) Conditioning For time, 4 rounds of: 10 Burpees over Bar 10 Hang Squat Cleans 40/30kg 10 Pull Ups Cap time 12

Giovedi 19 maggio Core strength: Coach’s choice  ENDURANCE Partenza ogni 6 minuti x 4 rounds: Buy-In: 500/400m Row alt. 25/18 Cal AB (cap 2’) Poi completa prima possibile 12 Wall Balls 100m Run + MB 9 Wall Balls 10 Alt. Mount Climbers 6 Wall Balls 10 V-Ups

Mercoledi 18 maggio  A) Strength EMOM 10: 3-Position Clean (Ak, Bk, Ground), a salire di peso B) Conditioning Complete AFAP / partenza ogni 2’ x 5 sets 8 TTB 4/4 Hang 1DB Clean & Jerk 22.5/15kg 4/4 1DB OH Lunges 22.5/15kg