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...
Read more23/12/23
In team of two partners will alternate complete rounds. 9’ AMRAP 8 Deadlift @70/45 8 Pull up 4’ Rest 9’ AMRAP 6 Front Squat @70/45 6 C2B 4’ Rest 9’AMRAP 4 STOH @70/45 4 Bar MU
Read more22/12/23
A. 12’ E2MOM 3 weighted pull up B. 12’ E2MOM 1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch start @60% and add load just if possible. *Slow Snatch Deadlift : 5 second ascent *Hang Pause Snatch: Pause for 2 seconds in the receive. C. 8’...
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A. 12’ EMOM 3 Back Squat From 70% to 75% max. Move the load as fast as possible with sound mechanics B. For Time (6’ T.C.) 50 HSPU C. 10 RFT (12’ T.C.) 10 hand-release push-up 10 sit up
Read more20/12/23
A. For Time (7’ T.C.) 2 power clean @70/45 UB 50 DU 4 power clean UB 50 DU 6 power clean UB 50 DU 8 power clean 50 DU 10 power clean B. For Time (18’ T.C.) “Sagra del Burpee” 15 Burpees Pull Up 30 Burpees Box Jump @60/50 45 Burpees Lat BB 60...
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A. For Load From 0:00-7:00: Find a 5-rep-max squat clean From 7:00-14:00: Find a 3-rep-max squat clean From 14:00-21:00: Find a 1-rep-max squat clean B. OPEN 12.5 RX 7’ AMRAP 3-6-9-12… etc. Thrusters @45/30 C2B
Read more18/12/23
A. 14’ E2MOM 3 OHS Start from 70% and add load just if possible. B. In Team of two 5 RDS 1:00 Assault Bike max Cal – Rest :30. 1:00 double-DB push presses @22.5/15 – Rest :30.
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A. 10’ E2MOM 5 Push Press @65-70% No adding load B. 10’ E2MOM 3 Pause Front Squat (3” pause in bottom position every reps) @60-65% No adding load C. In team of two For Time (12’ T.C.) 21-15-9 DB man makers @2×22.5/15 Devil Press Divide reps...
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A. 12’ EMOM 1 Back Squat From 70-75% To 80-85% B. For Time (6’ T.C.) 21-15-9 SDHP @50/30 TTB 4’ Rest For Time (6’ T.C.) 9-15-21 STOH @50/30 TTB
Read more14/12/23
A. 10’ E2MOM 1 Deadlift + 1 Hang Power Clean + 1 Push Jerk B. DISRUPTED DT 7 RDS (3’ T.C. each) 12 deadlift @70/45 9 hang power clean 6 push jerks – Use the same barbell for each movement. – Score is slowest round. Tips to determinate load...
Read more13/12/23
A. 5 RDS 2’ AMRAP 20 2DB @22.5/15 box step-up @60/50 Max reps of DB push press 2’ Rest B. 8 RFT (10’ T.C.) 8 DB Snatch Alt @22.5/15 8 Box Jump Over @60/50
Read more12/12/23
A. 12’ AMRAP 50 Cal Monostructural 40 KB AM Swig @24/16 30 Goblet Squat 20 burpees In the remaninig time Max reps of Bar MU B. In team of two For Time (16’ T.C.) 300 Cal M/M 270 Cal M/F 240 Cal F/F Monostructural @ your choice
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