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’, […]

Tabata Romanian DL (Cassa D’acqua, Kb o Db) 2’ rest Tabata Floor Press (Cassa D’acqua, Kb o Db) WORKOUT: 3 rounds of 4 min AMRAP: 4 Squat Jumps (Cassa D’acqua, Kb o Db frontali) 8 Burpees 12 Mountain Climbers Riposo 2 minuto Total time 18 minutes

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 […]

Core: 4 rounds of 20” Russian Twists 20” 1 leg RDL 20” 1 leg RDL   Alternating EMOM 12 of: a) 6 alt. Pistols (pausa 3” in buca)* B) 30” Superman Hold * Scaled: 6+6 non Alt. Weighted Step Ups Workout: 100 Overhead Squats (PVC) 100 Sumo DL HP (Cassa D’acqua, Kb o Db) 100” […]

ENDURANCE Conditioning 6 rounds of: 30” of work and 30” rest a) DU b) Goblet / Squat Clean* c) Chair Dips d) DU e) Alt. OH Forward Lunges* Total time 30 mins *(Cassa D’acqua, Kb o Db)

Alternating EMOM 12 minutes of: 1) 30” Wall Climb Hold / HS Hold / OH Hold 2) 15 DL (Cassa D’acqua, Kb o Db) 3) 14 Push Ups CONDITIONING For time, 5 rounds of: 12 Tuck Crunches 12 Ground to Shoulder (Cassa D’acqua, Kb o Db) 12 Straight Leg Sit Ups 12 Ground to OH […]

Core: 4 rounds of 15” Hollow Rock 15” Hollow Hold 15” Sit Ups 15” Riposo 5 Superset: 12 Bent Over Rows (Cassa D’acqua, Kb o Db) tempo 1X13 (pausa “al fianco”) Poi subito 8 HSPU Kipping / Push Ups tempo 40X1 (eccentrica lenta) 1’ di pausa tra sets Conditioning Amrap 10 mins, Ascending Ladder by […]

WORKOUT Within 20 Minutes do: 100 Man Makers*…but: Every even minute (0-2-4 etc fino a 18) do: 25 DU / Singoli Every odd minute (1-3-5 etc fino a 19) do: 10 Hang Muscle Snatch con PVC If you finish earlier than 20, in the remainder do Amrap: 20” Hollow Hold PVC 20” Superman PVC *Cassa […]

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   WORKOUT 4 rounds of 2 min AMRAP: 10 Step up appesantiti (Cassa D’acqua, Kb o Db) 20 Squats (Cassa D’acqua, Kb o […]

4 Superset: 12 Cossack Squats 6/6 tempo 40X1 Poi subito: 12 Overhead Squats (PVC) tempo 14X1 Pausa 1’00 dopo ogni round   WORKOUT 4 rounds, TABATA Style of a) 20” On and 10” Off x 2 of OH Reverse Lunges (PVC) b) 20” On and 10” Off x 2 of Non Alt. BW RDL + […]