“1776” For Time (in a Team of 3) Kettlebell Swings ( 24/16 ) Box Jumps Air Squats Push-Ups Burpees Pull-Ups Sit-Ups Row (calories) Double-Unders Wall Ball Ball Slams Dumbbell Push Press ( 22,15 / 15 ) As a team, complete a total of 1776 reps involving all exercises in any order Multiple partners may work […]

Strength Back Squat 4×4@75% Conditioning 6 Rounds 7 Bar Muscle ups 100 mt Run 10 Deadlift ( 70/45 ) cap 20 min

Weightlifting Every 2 min for 6 Rounds Squat Clean + Front Squat + Hang Squat Clean + 2 FS + High Hang Squat Clean + 3 FS more weight every rounds   Conditioning Run 400 mt 5 Rounds 10 Mb Sit Ups 10 Push Jerk ( 40/25 ) then Run 400 mt cap 10 min […]

Strength Bulgarian Squat 5×10 Conditioning 21-15-9: Toes to Bar Power Snatches 40/30 Directly Into… 9-15-21: Cal Row OHS  40/30 Cap: 15’

Strength Bulgarian Squat 5×10 Conditioning 21-15-9: Toes to Bar Power Snatches 40/30 Directly Into… 9-15-21: Cal Row OHS  40/30 Cap: 15’

Skill: Kipping For CTB Opzione B EMOM 12 min 10 Row Barbell 5/8 Strict Pull Up Conditioning AMRAP 9 min 15 C2b 12 DB / KB Double Deadlift 24/16 9 Lateral Burpees Box Jump Over

Strength Back Squat in 12 min 5×5@67,5%   Conditioning 4 Rounds AMRAP 3 min 50 Double Unders 10 Clean & Jerk ( 70/45 ) ME Burpees Latertal rest 1 min

HERO TEAM WOD “PIZZA” 0:00 – 5:00 50 Burpees 5:00 – 10:00 AMRAP 3 Db Thruster ( 22,5/15 ) 2 Over Lunges 1 Muscle up 10:00 – 18:00 21 15 9 Db Snatch Db Deadlift 15 12 9 Hang Snatch Sit ups 12 9 6 Db STOH Vups 18:00 – 26:00 10 GTOH 20 C2B […]

Strength Back Squat in 10 min 4×4@72,5% Conditioning 3 Rounds 200 Double Unders 20 Deadlift ( 90/70 ) 30 Wall ball cap 18 min

Strength Every 2 min for 6 Rounds Squat Snatch + Ohs + Hang Squat Snatch + 2 Ohs more weight every rounds Conditioning 11-9-7-5-3-1 KB Swing ( 24/16 ) T2b 100 mt run cap 10 min SPARTAN 2 round 100m sprint  10 push up 1’ rest 100m sprint 10 jumping lunges 1’ rest 100m sprint […]