Strength EMOM 12 min 10 Db Row 5/10 Ring Row Deficit 10 Back Extension   Conditioning AMRAP 17 min 4/4 Kb Clean ( 24/16 ) 14 Wall Ball 7 HSPU

Skill Butterfly Pull ups   Conditioning 4 Rounds 100 Double Unders 15 Hang Power Snatch ( 50/35 ) cap 13 min

  A) Strength Every 2 min for 6 Round 2 Snatch more weight each round   B) Conditioning AMRAP 16 min 21-15-9 Power Clean ( 50/35) Pull Ups Wall Ball

Strength Every 2 min for 5 rounds 4 Back Squat @ 75%   Conditioning 12 Deadlift ( 100/65 ) 4 Rope Climb or 4 complex  2x(TTB+Pull Up) 800 mt Run 9 Deadlift 3 Rope Climb or 3 complex  2x(TTB+Pull Up) 600 mt Run 6 Deadlift 2 Rope Climb or 2 complex  2x(TTB+Pull Up) 400 mt […]

I SABATI DI AGOSTO LA PALESTRA RIMARRÀ CHIUSA

Strength Back Squat in 10 min 3×4@77,5%   Conditioning 4 Rounds AMRAP 3 1 Rope Climb 8 C2B ME Power Clean ( 90 / 50 ) Cap 1 min

Strength Every 2 min for 6 rounds 2 power clean + Split Jerk Each round more weigth   Conditioning 30 20 10 Box Push Up Floor Press Kb/Db ( 24/16 ) Pull Ups   SPARTAN For Time 1km run or 1031m Row 10 Burpees 31 Russian Kettlebell Swings (70/56 lb) 10 Burpees 31 Box Jumps […]

Strength Emom 10 min 10 Reverse Lunges Front Rack Same weight   Conditioning Climb the Ladder in 12 min 3 Squat Snatch ( 50/35 ) 3 Cal Row 6/6 9/9 12/12 …

Strength Shoulder Press in 12 min 5 5 4 4 3 3   Conditioning 5 Rounds – cap 20 min 100mt Run 10 Db Front Squat ( 22,5/15 ) 100mt Run 15mt Hswalk 

Strength Back Squat – 12 min 4×5@70%   Conditioning 3 Rounds 50 Double Unders 400 mt Run 7 Deadlift ( 140/90 ) Cap 13 min