A) Skill: Butterfly A1) EMOM 12’ – 4 Pull ups + 3 C2b – rest Conditioning 15 Lateral Burpee Box Jump Overs 21 DB Thrusters 22,5/15 Rest 1:00 15 Lateral Burpee Box Jump Overs 18 DB Thrusters Rest 1:00 15 Lateral Burpee Box Jump Overs 15 DB Thrusters Rest 1:00 15 Lateral Burpee Box Jump […]
Murph or Murph-Ish For Time: 1 Mile Run 100 Pull-ups / Renegade Rows 200 Push-ups 300 Air Squats 1 Mile Run (partition as needed)
15-12-9: Ring Dips/Box Dips Hand Release Push-ups After Each Round: 21 V-Ups Conditioning For Time: 30 Sumo Deadlift High Pulls (40/30) 30 Front Squats 30 Hang Squat Cleans 30 Power Snatches 30 Overhead Squats + On the Minute (from 0:00): 5 Burpees
WL: Clean Pull Complex On the 1:30 x 5 Sets: 1 Deficit Pausing Clean Deadlift 1 Deficit Tempo Clean Pull 1 Deficit Clean Pull (deficit 2,5-10 cm) then EMOM 5′: 5 “Touch and Go” Squat Cleans Conditioning 4 Rounds: AMRAP 3’: 3 DB Snatches (22,5/15) 6 Push-ups 9 Air Squats Rest 1 Minute Between Rounds […]
On the 1:30 x 6 Sets: 7+7 Weighted Split Squat TEMPO 40X1 + 7 Floor Chest press Feet Elevated TEMPO 40X1 WORK ON YOUR DOUBLE UNDERS!!! CONDITIONING AMRAP 5’: Buy-In: 100 Double Unders ( or DU attempt – cap:2’) Into Max Rounds: 6 Lateral Dumbbell Burpees 12 DB/KB Front Squats (22,5/15- 24/16) Rest 5 Minutes […]
“HSPU month” Gymnastic Conditioning FOR QUALITY (cercate di incrementare rispetto a settimana scorsa) On the 1:30 x 7 1 Set of Strict Handstand Push-ups Conditioning For Time: 50 Sit-ups 25 American Swings (24/16) 25 Deadlifts (100/70) 40 Sit-ups 20 American Swings 20 Deadlifts 30 Sit-ups 15 American Swings 15 Deadlifts 20 Sit-ups 10 American Swings […]
WL: Snatch Technique (in 10’) Close Grip Overhead Squat (Empty Barbell) 3 Sets of 3 then: 3 Sets: 1 Snatch Pull 1 Low Hang Squat Snatch 1 Snatch Balance CONDITIONING: Nasty Girls Remix AMRAP 12′: 50 Air Squats 7 Strict pull up or 12 Pull-ups 10 2DBs/KBs Power Cleans
TEAM OF 2 AMRAP in 31 minutes 31 Burpees 31 Double-Unders 31 Deadlifts (45/30 kg) 31 Push-Ups 31 Box Jumps 31 Hang Power Cleans (45/30 kg) 31 Air Squats 31 Kettlebell Swings (24/16 kg) 31 Shoulder-to-Overheads (45/30 kg) 31 Sit-Ups 31 Front Squat (45/30 kg)
Strength Every 2 min for 6 Rounds 3 Clean & Jerk Conditioning AMRAP 16 min 10 Sit Ups 15 KBS 25 Double Unders
Very Conditioning 12 Lateral Burpees Box Jump Over 18 Thrusters rest 1′ 12 Lateral Burpees Box Jump Over 15 Thrusters rest 1′ 12 Lateral Burpees Box Jump Over 12 Thrusters rest 1′ 12 Lateral Burpees Box Jump Over 9 Thrusters rest 1′ 12 Lateral Burpees Box Jump Over 6 Thrusters cap 16 min
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