A) Conditioning AMRAP 8 min 21 – 15 – 9 Toes to Bar 60 Double Unders rest 4′ AMRAP 8 min 21 – 15 – 9 Lungles Cal Row

Martedi 26 Maggio A) Strength Every 2 min for 6 Rounds 5 Squat Clean T&G B) Conditioning 5 Rounds in 12 min 10 KB Swing 10 Lateral burpees 10 Goblet Squat

A) Conditioning AMRAP 2’30” x 8 rounds ( 24 min ) 5 Pull Ups 10 Pushups 15 Air Squat 20 Power Snatch ( 15 / 20 ) rest 30”

Within 20 Minutes do: 120 Man Makers*…but: Every even minute (0-2-4 etc fino a 18) do: 6 Sit Ups Every odd minute (1-3-5 etc fino a 19) do: 6 Alt. Db/KB/ Bottiglia Snatch Se finisci prima di 20,nel tempo che rimane fai Amrap: 5 Push Ups 10 Air Squats 15 Sit Ups *Cassa D’acqua: Push […]

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 […]