Venerdi 19.1.24 Strength) Every 2:00 x 6 Supersets 5-10 Strict Pull Ups 10 2DB Floor press Conditioning) 4’ Tabata: Burpees Target (Bar) Alt. TTB Es. 20” Burpees, 10” rest, 20” TTB, 10” rest ecc… 2:00 rest 4’ Tabata: Push Ups Alt. 1DB Hang Clean 22.5/15kg Saturday 20.1.24 TEAM ENDURANCE) Teams of 2, IG YG, […]
Giovedi 18.1.24 ENDURANCE) 24/18 Cal Row 12 Power Snatch 30/20kg 24 Box Jumps Overs 12 Walking Lunges 1-2-3-4-5-6 ecc.. Rope climbs
Mercoledi 17.1.24 Every 2:00 x 6 sets Back squat waves 3-2-1-3-2-1 reps Conditioning) For time, complete: 4 rounds of 20 Abmat Sit ups 10 Pullups 10/lato 1KB Push press 24/16kg Cap time 12
Martedi 16.1.24 Strength) Every 2:00 x 5 3-pos Snatch (Ak, Bk, Ground) Conditioning) Amrap 12:00 6 Inverted Burpees / Strict HSPU 18 Alt. DB snatch 22.5/15kg 54 Double Unders
Lunedi 15.1.24 Strength) Every 1:30 x 7 sets 2 Squat Cleans, no T&G Conditioning) 4 rounds of: 1’ Max Cal Row 1’ Max reps Thrusters 40/30kg 1’ Rest Score is total reps
Venerdi 12.1.24 Strength) 5 Supersets every 2:00 of 2 DL + 30” Hollow Body Conditioning) Decreasing ladder, for time 14-12-10-8-6-4-2 reps of 1DB Alt. Devils press 22.5/15kg Toes to Bar Cap time 12:00 Saturday 13.1.24 TEAM ENDURANCE) Teams of 3 #1 Row for meters, every 500m switches with #2/#3 #2/#3 do Amrap IGYG: 70 […]
Giovedi 11.1.24 ENDURANCE) Amrap 24:00 of 800m Medley Run (200m x 2 each) 50 Total Thrusters 20/15kg (IGYG) 10 Syncro Burpees Over 240 Medley DU Jumps (60 DU x 2 each) 50 Total OHS 20/15kg (IGYG) 10 Syncro Barbell Sit Ups
Mercoledi 10.1.24 Strength) Every 2:00 x 5 3-pos power clean + 1 push jerk (Ak, Bk, Ground) Conditioning) Amrap 12:00 15 Am. KB swings 32/24kg 50 SU Crossovers / Double Unders 15 KB Goblet 32/24kg 2 Rope climbs
Martedi 9.1.24 Strength) Every 2:00 x 6 sets “Front squat waves” 3-2-1-3-2-1 Conditioning) For time 100 Wall balls 10 Wall Climbs 1000m Row Cap time 10:00
Lunedi 8.1.24 Strength) EMOM for 10’ 2 Power Snatch (no T&G) Conditioning) Test ingresso di Gennaio “Epifania tutte le feste si porta via” Complete 3 rounds of 9 STOH 60/40kg 15 burpees lateral 21 Pull Ups Cap time 10:00
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