Strength EMOM 12 min 10 Db Row 5/10 Ring Row Deficit 10 Back Extension   Conditioning AMRAP 17 min 4/4 Kb Clean ( 24/16 ) 14 Wall Ball 7 HSPU

Strength Every 2 min for 6 Rounds High Squat Snatch + Hang Squat Snatch + Squat Snatch more weight each round   Conditioning 2 Rounds 800 mt Run 32 Kb Swing  ( 24 / 16 ) 800 mt Run 16 Kb Snatch Cap 22 min   SPARTAN/ENDURANCE MURPH

Conditioning Every 2 min for 4 Rounds 3 Back Squat @ 82,5%   Conditioning AMRAP 16 min 3 Muscle Ups 3 Clean & Jerk ( 70 / 45 ) 3 Muscle ups 3 Clean & Jerk 1 min rest

Strength Back Squat – 12 min 4×5@70%   Conditioning 3 Rounds 50 Double Unders 400 mt Run 7 Deadlift ( 140/90 ) Cap 13 min

Strength Shoulder Press in 12 min 5 5 4 4 3 3   Conditioning 5 Rounds – cap 20 min 100mt Run 10 Db Front Squat ( 22,5/15 ) 100mt Run 15mt Hswalk 

Strength Emom 10 min 10 Reverse Lunges Front Rack Same weight   Conditioning Climb the Ladder in 12 min 3 Squat Snatch ( 50/35 ) 3 Cal Row 6/6 9/9 12/12 …

Strength Every 2 min for 6 rounds 2 power clean + Split Jerk Each round more weigth   Conditioning 30 20 10 Box Push Up Floor Press Kb/Db ( 24/16 ) Pull Ups   SPARTAN For Time 1km run or 1031m Row 10 Burpees 31 Russian Kettlebell Swings (70/56 lb) 10 Burpees 31 Box Jumps […]

Strength Back Squat in 10 min 3×4@77,5%   Conditioning 4 Rounds AMRAP 3 1 Rope Climb 8 C2B ME Power Clean ( 90 / 50 ) Cap 1 min

I SABATI DI AGOSTO LA PALESTRA RIMARRÀ CHIUSA

Strength Back Squat in 12 min 5×5@67,5%   Conditioning 4 Rounds AMRAP 3 min 50 Double Unders 10 Clean & Jerk ( 70/45 ) ME Burpees Latertal rest 1 min