Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Tall Box Jumps x 6 reps (land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition) Rest 3 minutes Conditioning: For time: 800 Meter Run 20 Thrusters […]
Every 2 minutes, for 4 minutes (2 sets) of: Jerk Balance x 3 reps Immediately followed by… Every 2 minutes, for 4 minutes (2 sets) of: Tall Jerks x 3 reps Conditioning Complete as many rounds and reps as possible in 10 minutes of: 40 Double-Unders 10 Alternating Dumbbell Snatches (22,5/15)) 10 Push Jerk (40/30) SPARTAN Every […]
CONDITIONING: Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball
“HSPU month” Gymnastics From Strict to Kipping Practice Conditioning: 21-18-15-12-9-6-3: Kipping Handstand Pushups 200 Meter Run
Strength: Every 2 minutes, for 6 minutes (3 sets): 6 Front Squat from floor @12×1 For time: 50/35 Calorie Row 50 Box Jump-Overs 50 Kettlebell Swings (24/16 kg) 50 Box Step-Overs with Kettlebell (24/16 kg) 50/35 Calorie Row
Strength Every 2 min for 5 Rounds 5 Push Press from the Ground ( more weight each set ) Conditioning 5 Rounds – cap 12 min 15 Push ups 15 Ring Dips / Box Dips 15 Wall Ball
Strength Every 90” for 6 rounds 3 position squat clean (peso fisso) Conditioning For time 1 Burpees Lateral 1 Power Clean ( 80 / 50 ) 2/2 , 3/3, ecc 10/10 Cap 12 min SPARTAN ROPE CLIMB TECNIQUE AMRAP 9 Minutes 30 Lateral Burpee Box Jump Overs 24/20″ 400m Sandbag Carry 45/30 Rest :90 […]
Strength EMOM 12 – 5/7 Strict T2B / weighted v-ups – 10 Good Morning – 30” Weighted Superman Conditioning 3 Rounds 5 Power Snatch 50/35 10 Box Jump Row 250m / Run 300m Rest 1:00 2 Rounds 5 Power Snatch 50/35 10 Box Jump Row 250m / Run 300m Rest 1:00 1 Rounds 5 […]
HSPU MONTH 1 Set for Max Reps: Strict Handstand Push-ups Conditioning: AMRAP 2′ – rest 2′ – AMRAP 2′ – rest 2′ – AMRAP 2′ – rest 2′ – AMRAP 3′ 35 Double-Unders 10 Overhead reverse lunges (single DB) Max Devil Presses (22,5/15)
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