Lunedi 11.3.24 Strength) EMOM 8:00, a salire di peso 22211111 Squat Clean Conditioning) Sthenathlon Element Death by: Devil’s Press & Wall Balls Start from 3+3, add 1 rep each every minute (4+4, 5+5, 6+6, ecc until you “die”) max 10 mins.   Martedi 12.3.24 Strength) Every 1:30 x 7 sets 5-10 TTB Strict 5-10 Strict […]

Venerdi 8.3.24 Strength) Every 1:30 x 7, build 2 Hang Snatch + 1 OHS tempo 1311 Conditioning) Complete for time 4 rounds of 10 alt. OH Lunges 40/30kg 10 Box Jumps Over 10 STOH 40/30kg 10/7 Calorie Row   Saturday 9.3.24 TEAM of 2 ENDURANCE) Medley Style = 1 Round each / Amrap 30:00 of […]

Mercoledi 6.3.24 Strength) Every 1:30 x 7 sets 1 Pow Clean + 3 Strict Press Conditioning) 3 rounds of 45” max reps / 15” rest 1) Toes to rings 2) Hang Squat Cleans 50/35kg 3) Bar MU / Burpees Pull Ups   Giovedi 7.3.24 ENDURANCE) Part A) Amrap 11:00 Ascending ladder of 3: Russian KB […]

Lunedi 4.3.24 Strength) For Quality, From 11 to 1 reps of Strict Pull Ups (Box) Deficit Push Ups Test ingresso di Marzo Sthenathlon Contest #3 Cap time 16:00 4 rounds of 40/30 Cal Row 20 Alt. DB Snatch 22.5/15kg   Martedi 5.3.24 Strength) Every 1:30 x 7 sets 3 Front Squats from ground, Build Conditioning) […]

Venerdi 1.3.24 Strength) Every 2:00 x 5 sets 3 DL no T&G + 20” Hollow Body Hold Conditioning) 3 rounds of 400m Run 12 Floating DL 50/35kg 24 1DB 22.5/15kg STOH (12/lato) Cap time 12:00   Saturday 2.3.24 TEAM ENDURANCE) Teams of 3 #1 Row for meters, every 500m switches with #2/#3 #2/#3 do Amrap […]

Mercoledi 28.2.24 Strength) Every 2:00 for 6 Supersets 3 Back Squats, build 12 Walking Lunges Steps 2DB A salire di peso Conditioning) EMOM 12:00 alternating Even) 40 Double Unders Odd) 8 Burpees Box Jumps   Then max Am. KB Swings 24/16kg   until the end of the minute.   Giovedi 29.2.24 ENDURANCE) 2 Rounds of […]

Lunedi 26.2.24 Strength) EMOM 6:00, a salire di peso 1 Hang Squat Clean + 1 Thruster A salire di peso Conditioning) RE-TEST INGRESSO FEBBRAIO Sthenathlon Contest #1 & #2 00:00 to 8:00 From 1 to 10 reps of Toes to Bar Thrusters 40/30kg From 11:00 to 17:00 Amrap 6:00 of 8 Hang Pow Cleans 40/30kg […]

Venerdi 23.2.24 Strength) Every 2:00 x 5 Supersets 3 Back Squats, build 10 DB Floor Press Conditioning) Complete for time 12-10-8-6-4-2 Front Squats 50/35kg 2-4-6-8-10-12 Push Press 50/35kg 100m Run every round Cap time 10:00   Saturday 24.2.24 TEAM of 2 ENDURANCE) Amrap 24:00 of 400m Run (together) 30 Pull Ups (Split) 30 Alt. DB […]

Mercoledi 21.2.24 Strength) Every 1:30 x 7, build 2 Hang Pow Cleans + 2 Front Squats Conditioning) Complete 2 rounds of 30 KB Am. Swings 24/16kg 30 TT Rings 20 KB Goblet Squats 24/16kg 20 Abmat Sit Ups 10 KB Push Press (5/lato) 24/16kg 3 Rope Climbs Cap time 12:00   Giovedi 22.2.24 ENDURANCE) Amrap […]

Lunedi 19.2.24 Strength) Every 1:30 x 7 sets, build 3 Thruster from the ground Conditioning) 4 rounds of 200m Run 12 CTB Pull Ups 12 Box Jumps Over 12 Alt. DB Snatch 22.5/15kg Cap time 12:00   Martedi 20.2.24 Strength) Every 1:30 x 7 sets 2 OHS from rack, tempo 3311, build Conditioning) Amrap 12:00 […]