EMOM 12, 6 rounds 1) 8 Bent Over Rows non alt. 5+5 (Cassa D’acqua, Kb o Db) tempo 40X1 2) 8 Glute Bridge + Floor Press (Cassa D’acqua, Kb o Db) tempo 40X1 4 rounds of 2 min AMRAP: 12 Affondi Frontali appesantiti alternati (Cassa D’acqua, Kb o Db) 24 OH Squats (PVC) nel tempo […]

ENDURANCE Parti ogni 6 minuti (per 5 rounds, totale 30) e completa più velocemente possibile: 50 DU / 80 su 30 Front Squats* 25 Burpees 20 V-Ups Riposa il tempo che rimane * (Cassa D’acqua, Kb o Db)

5 superset rounds of: 5-10 reps of Table Pull Ups / Upright Row (Cassa D’acqua, Kb o Db) Poi subito 10-15 reps of Dips (Sedia) 1’30” Riposo For time, DT at Home: 5 rounds of: 12 Deadlifts 9 Hang Power Clean 6 STOH Puoi usare DB, oppure Cassa D’acqua (allora Hang Power Clean = Hang […]

Core: 3 rounds of 30” Sit Ups con Pvc 30” Superman Hold Pvc 30” Russian Twists* 30” Goodmorning PVC 3 punti di contatto EMOM 12 1) 5-10 Kipping HSPU, 3” discesa lenta prima di appoggiarsi con la testa 2) 10 Romanian DL* (Cassa D’acqua, Kb o Db) tempo 5X01 For time: 21-15-9 reps of Burpees […]

5 Superset: Bulgarian Split Squat Appesantiti* (non Alt.) 4+4 tempo 40X1 Poi subito 8 Front Squat* tempo 40X1 Pausa 1’30 dopo ogni round * (Cassa D’acqua, Kb o Db) 4 mins AMRAP / 2’ rest (redo del 27 aprile, cerca di migliorarti! 🙂 3 Wall Climbs + 8 Mountain Climbers + 16 Ground to Shoulder/Clean* […]

10 Burpees ** 10 Burpees 25 Ground to OH/Snatch* ** 10 Burpees 25 Ground to OH/Snatch* 50 Air Squats ** 10 Burpees 25 Ground to OH/Snatch* 50 Air Squats 100 1 leg V Ups (alternating legs) ** 10 Burpees 25 Ground to OH/Snatch* 50 Air Squats 100 1 leg V Ups (alternating legs) 150 Step […]

Strength Alternating EMOM 12, 6 rounds 1) 8 Table Pull Ups (Australian Pull Ups) o Bent Over Rows* tempo 40X1 2) 8 Push Press * tempo 30X3 (3” Dip, fast drive, 3” Hold at top) * (Cassa D’acqua, Kb o Db)  Conditioning For Time: re-do del 23 marzo!! Cerca di battere il tuo score 🙂 […]

Core: 4 rounds of 20” Russian Twists 20” 1 leg RDL (R) 20” 1 leg RDL (L) Alternating EMOM 10 of: a) 6 alt. Pistols tempo 30X1 (3” discesa lenta)** B) 6 Candlestick Roll Up (3” Hold in Candela) ** Scaled: 6+6 non Alt. Weighted Step Ups Workout: re-do del 30 aprile!! Cerca di battere […]

Core Strength: 2 rounds 30” Knee to Elbow Hold from Plank (R) 30” Knee to Elbow Hold from Plank (L) 30” Lateral (R) V Ups 30” Lateral (L) V Ups 1’ Superman Hold 1’ Rest Conditioning   EMOM 20’ (5 sets) Minute 1: 10-15 Floor Press* Minute 2: 30 seconds of Max Reps 1/2 Burpees […]

Strength: 5 Superset: 8 Reverse Lunges (non Alt.) 4+4 tempo 40X1 Poi subito 30” HS Hold Chest to Wall o Back to Wall Pausa 1’00 dopo ogni round Conditioning: re-do del 16 aprile!! Cerca di battere il tuo score 🙂 For time 100 DU, 50 Sit-Ups, 25 HSPU* 80 DU, 40 Sit-Ups, 20 HSPU 60 […]