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
Venerdì 10.11.23 A) Strength 5 Supersets every 2:00 33222 Deadlifts (drop & go) + 10 Deficit Push Ups B) Conditioning 5 rounds of 10 alt. 1DB Devil’s press (22.5/15kg) 10 Pull Ups 50 Double Unders Cap time 12:00
Mercoledi 8.11.23 A) Strength 5 Supersets every 2:00 5/side KB Press + 5-10 Strict Pull Ups B) Conditioning For time, cap time 12:00 400m Run 50 Wall Balls 500m Row 50 Goblet Lunges 24/16kg 200m Run 50 Am KB Swings 24/16kg 250m Row
Lunedi 6.11.23 A) Strength 5 Supersets every 2:00 3 Back Squats 30X1 + 5/lato Half Kneeling DB press B) Conditioning TEST INGRESSO DI NOVEMBRE “Jackie” 1000m Row 50 Thrusters 20/15 30 Pull Ups Cap time 10 mins
Giovedi 2.11.23 ENDURANCE Every 2:00 for 4 sets (24:00) a) 12 Back Squats 50/35kg + 12 Push Ups H/O b) 12 Alt. 1DB Hang CJ + 12 alt 1DB OH Lunges 22.5/15kg c) 12 Toes to bar + 12 Am KB Swings 24/16kg NB Domani in classe Rope Climbs!
Martedì 31.10.23 A) Strength 5 Supersets every 2:00 3 Deadlifts (drop & go) + 5-10 Strict TTB B) Conditioning Amrap 12 of 3-6-9-12-15-… reps Hang Squat Cleans 60/40kg Burpees Over Bar Every rounds 30 Double Unders (3 HSC-3 Burpees-30, 6-6-30, 9-9-30, 12-12-30..) Mercoledi 1.11.12 CHIUSI
Lunedi 30.10.23 A) Strength EMOM 8: 5-10 Strict Push Ups alt. 5-10 Strict Pull Ups B) Conditioning Re-Test Ingresso Ottobre (fatto il 2 ottobre) “Fight Gone Bad” EMOM for max reps / 3 rounds 1) Wall Balls 2) Sumo DL HP 30/20kg 3) Box Jumps 4) Push Press 30/20kg 5) Calorie Row 6) Riposo
Attenzione oggi Rope Climbs! Venerdì 27 ottobre A) Strength 5 Supersets every 2:00 3 OHS 30X1 + 2-3 Rope Climbs B) Conditioning Amrap 10:00 of 3-6-9-12-15… reps of Hang Squat Snatch 30/20kg Toes to Bar Burpees Target (TTB bar)
Mercoledi 25 ottobre A) Strength 5 Supersets every 2:00 33222 Deadlifts (no T&G) + 5-10m HS Walk (or 3-5 Wall Walks) B) Conditioning Amrap 12:00 600m Run 21 Thrusters 30/20kg 21 Pull Ups 400m Run 15 Thrusters 30/20kg 15 TTB 200m Run 9 Thrusters 30/20kg Max reps Bar Muscle Ups
Lunedi 23 ottobre A) Strength 5 Supersets every 2:00 10 2DB Floor Press + 5/lato WTD Box Step Ups B) Conditioning 4 rounds of 200m Run 15 OHS 40/30kg 10 Burpees Over Bar Cap time 12:00
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