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)

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 […]