A. 10’ to find 1RM of Cluster B. 10’ to find 1RM of Zombie squat C. 2 RFT (10’ T.C.) 40/30 Cal AB 25 Burpees Pull up
Read more06/03/24
A. 12’ E2MOM 3 Power Snatch (2” pause at knee every rep) Start @65% and add load if possible. B. 15’ AMRAP 15 OHS @50/35 15 pull up 50 DU
Read more05/03/24
A. 4’ AMRAP 40/30 cal Row Max Bar muscle Up 3’ Rest B. 4’ AMRAP 40/30 cal SKierg Max strict pull up 3’ Rest C. 4’ AMRAP 40/30 cal Bikeerg Max reps of GHD Sit up 3’ Rest D. 4’ AMRAP 40/30 cal AB Max reps of Sandbag Clean 3’ Rest E. 4’ AMRAP 40/30...
Read more04/03/24
A. For Time (7’ T.C.) “squatting Annie” 50-40-30-20-10 Air Squat DU B. In team of two 5 RFT (22’ T.C.) 50 Cal Row 10 Wall walks
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A. In team of two For time (38’ T.C.) 80 deadlifts @40/30 80 hang power clean 1000m row 60 deadlifts 60 hang power clean 1000m row 40 deadlifts 40 hang power cleans 1000m row 20 deadlifts 20 hang power cleans
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OPEN 24.1
Read more29/02/24
A. 4 RDS 3’ AMRAP 40 Crossover 25 Burpees Max reps of Bar MU 2’ Rest B. 10’ E2MOM 6 Romanian Deadlift Use the same load across all sets
Read more28/02/24
A. 12’ E2MOM Zombie Front Squats 3@65% 3@68% 3@70% 2@75% 2@80% 2@85% of 1 RM Front Squat B. 12’ E2MOM 1 Clean&Jerk Start @easy load and add weigth during set. C. 6’ HS Walk/HSPU practice
Read more27/02/24
A. For Max meters 10 SET :30 row/ski/bike @6 RPE :20 row/ski/bike @8 RPE :10 row/ski/bike @10RPE 1:00 row/ski/bike @5 RPE B. 10’ E2MOM 3 Power Snatch (2” pause in receiving position) @65/70% 1 RM power snatch
Read more26/02/24
A. For Time (9’ T.C.) 10 Burpee C2B 1’ Rest 3 RDS 10 C2B 4 Burpees 1’ Rest 10 Burpee C2B B. 7’ AMRAP 14 Alt DB Hang Clean and Jerks @22.5/15 14 DB Facing Burpees 14 TTB 3’ Rest C. 5’ AMRAP 10 Alt DB Hang Clean and Jerks @22.5/15 10 DB Facing...
Read more24/02/24
B. 30’ AMRAP In team of two 96m (6m x 16) farmer carry 2×24/16 400m run (both athletes) 96m (6m x 16) farmer carry 2×24/16 30 Kb Goblet squat 30 KB Double Snatch @2×24/16
Read more23/02/24
A. 20’ EMOM Alt * Odd min | max cal row Even min | max wall ball @9/6 *50” work/10” transition B. 10’ EMOM 3 Back Squat @70% of max load past week (Lunedì 12/02) if you didn’t do a back squat last week consider 70% of 90% of your 1RM
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