Martedì 2.1.24 “Il Brucia Panettone – HNE Edition” EMOM 40:00 of / 8 rounds 1) 8 Burpee + Toes to Bar 2) 8/lato 1KB Front Squats 24/16kg 3) 8/lato 1KB OH alt. Lunges 24/16kg 4) 16 Am. KB Swings 24/16kg 5) 16/12 Cal Row Mercoledi 3.1.24 Strength) Every 2:00 x 5 sets 3 Back […]
Giovedì 28.12.23 Strength) Every 1:30 x 7 sets 1 Pow Clean + 1 Hang Squat Clean + 2 Push Press, a salire di peso Conditioning) 4 rounds of: 80 SUCOs / Double Unders 18 Wall Balls 18 alt. DB Snatch 22.5/15kg Cap time 12:00 Venerdì 29.12.23 Strength) Every 2:00 x 5 sets 3 Deadlifts […]
Martedì 26.12.23 Chiusi Mercoledì 27.12.23 “Il Brucia Panettone – Xmas Edition” Amrap 40:00 of Alterna ad inizio round: 500m Row/400m Run/30 cal AB, poi 6 Burpee Pull Ups 8 Front Squats 35/50kg 10 Box Jumps Overs 12 Deadlifts 35/50kg Es. 500 6 8 10 12, 400 6 8 10 12, 30 6 8 10 […]
Venerdì 22.12.23 A) Strength 7 Sets every 1:30 33322 Deadlifts (NO Touch & go) B) Conditioning Amrap 12:00 of 60 Double Unders 20/16 Cal row 15 Abmat Sit Ups Sabato 23.12.23 “Partitioned Murph” Benchmark Workout For time (cap 40:00) Buy-in 1600m Run Split as needed 100 Pull Ups 200 Push Ups 300 Air […]
Mercoledì 20.12.23 A) Strength 6 sets every 1:30 of 3 power clean & Push Press B) Conditioning For time 800m Run 20 Thruster 40/30kg 20 Toes to Ring 600m Run 15 Thruster 40/30kg 15 Toes to Ring 400m Run 10 Thruster 40/30kg 10 Toes to Ring cap 15 min
Lunedi 18.12.23 A) Strength 5 Supersets every 2:00 3 Back Squats 30X1 + 3 Strict Press b) Conditioning 21-15-9 reps of Hang squat clean 50/35kg Toes to bar Burpees Lateral cap 10 min
Attenzione ROPE CLIMBS Venerdì 15.12.23 A) Strength 5 Supersets every 2:00 3 Front Squats 13X1 + 2/3 Rope Climbs B) Conditioning Complete for time (Cap 12:00) 20-15-10-5 reps of Wall balls Am. kb swing 24/16k 8-6-4-2 Wall walks
Mercoledi 13.12.23 A) Strength 5 Supersets every 2:00 33322 Deadlifts (drop & go) + 12 V-Ups B) Conditioning 2:00 On / 1:00 Off x 4 rounds 15/10 Cal row (cap 1 min) 10 burpees over the bar Max reps front squat 40/30kg
Lunedi 11.12.23 A) Strength 7 Sets every 1:30 3332222 Squat Cleans (drop & go) B) Conditioning 5 rounds / Cap time 14:00 10 pull Ups 20 Push Ups 30 Air Squats 200m Run
Giovedi 7.12.23 ENDURANCE Happy Birthday BLQ #11 11 rounds of: 1 Deadlift 60/40kg 2 Hang Pow cleans 60/40kg 3 Push Press 60/40kg 4 Front Squats 60/40kg 5 Toes to bars 6 Pull Ups 7 Push Ups 8 Target Burpees 9 Sit ups 10 Alt. BW Lunges 11 Double Unders Cap time 30:00 Venerdì 8.12.23 […]
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