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
Mercoledi 13.12.23 A) Strength 5 Supersets every 2:00 33322 Deadlifts (drop & go) + 12 V-Ups B) Conditioning 2:00 On / 1:00 Off x 4 rounds 15/10 Cal row (cap 1 min) 10 burpees over the bar Max reps front squat 40/30kg
Lunedi 11.12.23 A) Strength 7 Sets every 1:30 3332222 Squat Cleans (drop & go) B) Conditioning 5 rounds / Cap time 14:00 10 pull Ups 20 Push Ups 30 Air Squats 200m Run
Giovedi 7.12.23 ENDURANCE Happy Birthday BLQ #11 11 rounds of: 1 Deadlift 60/40kg 2 Hang Pow cleans 60/40kg 3 Push Press 60/40kg 4 Front Squats 60/40kg 5 Toes to bars 6 Pull Ups 7 Push Ups 8 Target Burpees 9 Sit ups 10 Alt. BW Lunges 11 Double Unders Cap time 30:00 Venerdì 8.12.23 […]
Attenzione rope climbs ⚠️ Mercoledi 6.12.23 A) Strength 5 Supersets every 2:00 Clean + 3 Push jerk + 20” hollow body B) Conditioning For time cap 12:00 Buy in 600m Run Split as needed 50 Hang 1DB clean & Jerk 22.5/15 5 rope climbs 50 1DB thrusters Buy Out 750m Row
Lunedi 4.12.23 A) Strength 5 Supersets every 2:00 3 Deadlifts (drop & Go) + 12 V-Ups B) Conditioning TEST INGRESSO DICEMBRE “Cindy” Amrap 20 mins 5 Pull Ups 10 Push Ups 15 Air Squats (Get Ready for Xmas Murph 🙃🙌🏼)
Attenzione rope climbs ⚠️ Venerdì 1.12.23 A) Strength 5 Supersets every 2:00 3 Front Squats 13X1 + 2/3 Rope Climbs B) Conditioning 40-30-20-10 reps of Goblet Squats KB (24/16kg) Ambat Sit Ups Double Unders x2 (80-60-40-20)
Mercoledi 29.11.23 A) Strength 5 Supersets every 2:00 2 Power Cleans & Push Jerk + 10 Alt 1DB OH Lunges B) Conditioning Amrap 12:00 of 20 Toes to Rings 20 Push Ups 20 Am KB Swings 32/24kg 20 Box Jumps over
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