A. 14’ E2MOM Power Snatch 3 @ 55% 2 @ 60% 1 @ 65% 3 @ 60% 2 @ 65% 1 @ 70% 1 @ 80% B. 3 RDS 4’ AMRAP 14 Burpees Lat BB 14 Deadlift @80/55 42 Crossover 1 Rest
Read more10/01/24
A. 10’ E2MOM 2 OHS Start from 70% and add load just if possible. B. 4 RDS 4’ AMRAP 3 hang power clean @60/40 6 STOH 9 lateral burpees over the bar 12 pull-up 2’ Rest
Read more09/01/24
A. 14’ E2MOM 3 Dead Stop Front Squat Start @50% of 1 RM Add load only if the form will be perfect B. 2 RFT (15’ T.C.) 60 DB Snatch Alt @22.5/15 60 Wall Ball @9/6
Read more08/01/24
A. 14’ E2MOM 2 Deadlift Start @70% and add load every set B. Stamina For Max cal monostructural @ your choice (Bike, Echo, AB rather Rower or Skierg) 10 Sets (20’ work) 30” @6 RPE 20” @7 RPE 10” @max effort 60” @5 RPE
Read more05/01/24
A. BB Cycling Stamina 2 SETS 1’ max reps of power Clean @70/45 3’ rest 1’ max reps of power Clean @80/50 3’ rest 1’ max reps of power Clean @90/55 3’ rest B. 8’ Monosctuctural Max cal effort
Read more04/01/24
A. For Time (10’ T.C.) 21/15/9 KB AM Swing (heavy) 100/100/100 DU* *2’ T.C. B. For Time (16’ T.C.) 2000m Row (120/88 Cal AB) 50 pistols Alt 30 Hang Clean @100/60* *no more 3-5 sets
Read more03/01/24
A. 15’ AMRAP 10 Wall ball @9/6 10 TTB 10 Box Jump @60/50 B. 5 RFT (12’ T.C.) 15 Push Jerk @40/30 12 C2B 9 SDHP @40/30
Read more02/01/24
A. 16’ EMOM alt conditioning Min. 1 | 30 DU Min. 2 | :40” DB-facing burpees B. 15’ AMRAP 6 single DB Devil Press @22.5/15 10 single DB OH Alt Lunges 20/15 Cal AB/Ski (30/25 cal Row-Bike)
Read more30/12/23
A. In team of three 3 RFT (35’ T.C.) 15 rope climb 30 burpee box jump-over @60/50 45 OHS @50/35
Read more29/12/23
A. 12 RDS 30” max cal monostructural @your choice 30” Rest B. For Time (17’ T.C.) 100 DU 75 hang power clean @35/25 50 Sit Up 75 push press 100 DU
Read more28/12/23
A. 18’ E2MOM Power Snatch 5-5-5-3-3-3-1-1-1 Sets of 5 at 60-70%. Sets of 3 at 70-80%. Singles at 85% or higher. B. 10’ AMRAP 4 Front Squat UB (from floor) @85/55 5 Gymnastic Complex (1 TTB + 1 Pull up)
Read more27/12/23
For Time (40’ T.C.) “12 days of “A te e famiglia” 1 Muscle Clean + Press @40/30 2 Wall Walk 3 burpee pull up 4 Hang Power Clean 5 C2B 6 TTB 7 Back Squat 8 Wall Ball @9/6 9 Pull up 10 Clean & Jerk 11 Power Snatch 12 Cluster NO DROP (IN ANY...
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