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 […]

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.

  ENDURANCE CONDITIONING Amrap 30’ with 1’ on and 30” off pattern: 70 OHS pvc 60 Deadllifts 50 Burpees 40 Floor Press* (*Cassa D’acqua, Kb o Db)

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)