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    

Lunedi 27.11.23 A) Strength  5 Supersets every 2:00 3 Back Squats 30X1  + 5/lato Half Kneeling DB press B) Conditioning RE-TEST INGRESSO DI NOVEMBRE (6.11.23) “Jackie” 1000m Row 50 Thrusters 20/15 30 Pull Ups Cap time 10 mins    

Venerdì 24.11.23  A) Strength   5 Supersets every 2:00  3 Hang Snatch + 5-10 Toe to Rope   B) Conditioning  10 rounds of  5 OHS 60/40kg  6 Shuttle Run (7.5+7.5m=1)  7 Pull Ups  Cap time 12:00 

Attenzione Rope Climbs  Mercoledi 22.11.23  A) Strength   5 Supersets every 2:00  33222 Deadlifts (no T&G)   + 5-10m HS Walk (or 3-5 Wall Walks)  B) Conditioning  21-15-9 reps of:  Sumo DL HP 40/30kg  Burpees Over Bar  Every round   2 rope climbs & 200m Run  (21-21-2-200, 15-15-2-200, 9-9-2-200)   

 Lunedi 20.11.23  A) Strength   5 Supersets every 2:00  10 2DB Floor Press + 5/lato WTD Box Step Ups  B) Conditioning  Complete 3 rounds for max reps  1’ Calorie Row  1’ Hang Clean & Press 2DB 22.5/15kg   1’ Burpees Box Jumps Over  1’ rest     

 Venerdì 17.11.23  A) Strength   5 Supersets every 2:00  3 Back Squats 30X1 + 100m KB Farmer Carry  B) Conditioning  Within 12 minutes   21-15-9 reps of  Power Snatch 40/30  Toes to Bar  Then max reps Back Squats 40/30kg   

Mercoledi 15.11.23  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  Every 3:00 for 3 sets  25/18 cal Row  20 Wall Balls  15 Burpees Over Plate  Il resto è mancia  ****Attenzione DOMANI Rope Climbs  

Lunedi 13.11.23  A) Strength   5 Supersets every 2:00  3 Front Squats 30X1 + 5-10 Strict TTB/TTR  B) Conditioning  For time 2 rounds /cap 12:00 of  250m Row   18 Thrusters 20/15kg  10 Pull Ups  100 SUCOs   18 Box Jumps Overs  10 American KB Swings 24/16kg