Strength Alternating EMOM 12 1) 5-10 Push Ups, tempo 30X3: scendi in 3”, 3” fermo in top position 2) 10 Staggered* Romanian DL 5+5 (Cassa D’acqua, Kb o Db) tempo 4X01 * un piede rimane più avanti dell’altro, poi cambio Conditioning On the 0:00… 3 Rounds of 10 burpees + 20 Mountain Climbers + 20 […]
ENDURANCE “Fight Gone Home” 3 rounds of: 1’ max reps of Goblet Squats* 1’ max reps of Sumo DL HP* 1’ max reps of Chair Step Ups 1’ max reps of Push Press* 1’ max reps of DU 1’ rest Score is total reps completed. (*Cassa D’acqua, Kb o Db)
EMOM 12, 6 rounds 1) 8 Table Pull Ups o Bent Over Rows (Cassa D’acqua, Kb o Db) tempo 40X1 2) 8 Push Ups tempo 40X1 For time complete 18-12-6 reps of Pistols (Reverse Alt. Lunges Weighted*) Sit Ups weighted* Chair Dips at 10’, repeat.
3 rounds of: 15 minutes 30” on 30” Off Hs Hold al muro / Wall Climb Squat Hold Inverted Plank Wall Sit Workout For Time complete: 30 Air Squats 15 HSPU or Pike Push Up 15 Ground to OH* 40 Air Squats 20 HSPU or Pike Push Up 20 Ground to OH* 50 Air […]
Core Strength: 2 rounds 1’ 2hand-1foot v Ups 1’ Superman Hold 1’ Russian Twist 1’ Back Extensions 1’ rest Amrap 12 minutes of Ascending Ladder of 4: 4-8-12-16-20 etc Hang Squat Snatch pvc Affondi alternati* Every round 20” Hollow Rock (*Cassa D’acqua, Kb o Db)
5 Superset: Bulgarian Split Squat (non Alt.) 4+4 tempo 40X1 Poi subito 6 Thrusters (Cassa D’acqua, Kb o Db) tempo 14X4 (pausa in buca e oh) Pausa 1’00 dopo ogni round Alternating EMOM for 3 rounds: 1) 3 Wall Climbs 2) 12 Squat Cleans* 3) 24 Mountain Climbers 4) 48 DU Then at 12’, […]
Conditioning On the 0:00… 5 Rounds of 5 Push Ups + 10 Thrusters* + 15 Sit Ups Then 30 Devils Press ¥ On the 8:00… 4 Rounds of 5 Push Ups + 10 Thrusters* + 15 Sit Ups Then 25 Devils Press ¥ On the 16:00… 3 Rounds of 5 Push Ups + 10 Thrusters* + 15 […]
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