Martedi 9.1.24 Strength) Every 2:00 x 6 sets “Front squat waves” 3-2-1-3-2-1 Conditioning) For time 100 Wall balls 10 Wall Climbs 1000m Row Cap time 10:00  

Lunedi 8.1.24 Strength) EMOM for 10’ 2 Power Snatch (no T&G) Conditioning) Test ingresso di Gennaio “Epifania tutte le feste si porta via” Complete 3 rounds of 9 STOH 60/40kg 15 burpees lateral 21 Pull Ups Cap time 10:00    

Giovedì 4.1.24 ENDURANCE Teams of 2 amrap 20:00 30 Syncro Hang Pow Clean & Jerk 30/20kg 40 Pull Ups (totali) 30 Syncro Hang Pow Snatch 30/20kg 40 Calorie Row (totali) 30 Syncro Thrusters 30/20kg 40 Toes to Rings (totali)   Venerdì 5.1.24 Strength) Every 2:00 x 5 sets 33322 Deadlifts no TG 14 V-Ups Conditioning) […]

Martedì 2.1.24 “Il Brucia Panettone – HNE Edition” EMOM 40:00 of / 8 rounds 1) 8 Burpee + Toes to Bar 2) 8/lato 1KB Front Squats 24/16kg 3) 8/lato 1KB OH alt. Lunges 24/16kg 4) 16 Am. KB Swings 24/16kg 5) 16/12 Cal Row   Mercoledi 3.1.24 Strength) Every 2:00 x 5 sets 3 Back […]

Giovedì 28.12.23 Strength) Every 1:30 x 7 sets 1 Pow Clean + 1 Hang Squat Clean + 2 Push Press, a salire di peso Conditioning) 4 rounds of: 80 SUCOs / Double Unders 18 Wall Balls 18 alt. DB Snatch 22.5/15kg Cap time 12:00   Venerdì 29.12.23 Strength) Every 2:00 x 5 sets 3 Deadlifts […]

Martedì 26.12.23 Chiusi   Mercoledì 27.12.23 “Il Brucia Panettone – Xmas Edition” Amrap 40:00 of Alterna ad inizio round: 500m Row/400m Run/30 cal AB, poi 6 Burpee Pull Ups 8 Front Squats 35/50kg 10 Box Jumps Overs 12 Deadlifts 35/50kg Es. 500 6 8 10 12, 400 6 8 10 12, 30 6 8 10 […]

Venerdì 22.12.23    A) Strength   7 Sets every 1:30  33322 Deadlifts (NO Touch & go)  B) Conditioning  Amrap 12:00 of 60 Double Unders 20/16 Cal row 15 Abmat Sit Ups    Sabato 23.12.23    “Partitioned Murph” Benchmark Workout For time (cap 40:00) Buy-in 1600m Run Split as needed 100 Pull Ups 200 Push Ups 300 Air […]

 Mercoledì 20.12.23    A) Strength   6 sets every 1:30 of 3 power clean & Push Press  B) Conditioning  For time 800m Run 20 Thruster 40/30kg 20 Toes to Ring 600m Run 15 Thruster 40/30kg 15 Toes to Ring 400m Run 10 Thruster 40/30kg 10 Toes to Ring cap 15 min  

Lunedi 18.12.23    A) Strength   5 Supersets every 2:00  3 Back Squats 30X1 + 3 Strict Press  b) Conditioning 21-15-9 reps of Hang squat clean 50/35kg Toes to bar Burpees Lateral cap 10 min  

Attenzione ROPE CLIMBS Venerdì 15.12.23    A) Strength   5 Supersets every 2:00  3 Front Squats 13X1 + 2/3 Rope Climbs   B) Conditioning  Complete for time (Cap 12:00) 20-15-10-5 reps of Wall balls Am. kb swing 24/16k 8-6-4-2 Wall walks