A. 10’ E2MOM Complex: Hang Power Snatch + Power Snatch + 2 OHS Add weight every set B. In team of Three 15’ AMRAP 500m Row 21/15 Cal AB 10 OHS @50/35 Each person starts on a different station, and teammates may only rotate to the next station...
Read more06/06/22
A. In a 12’ Window (rest as needed) Deadlift 15 reps @ 50-55% 12 reps @ 60-65% 10 reps @ 70-75% B. For Time (12’ T.C.) Buy in 15 Bar Muscle Up Then 115 Du 75 Wall Ball @9/6 35 Single DB Alternate Devil Press @22.5/15
Read more04/06/22
A. In team of two For Time (30’ T.c.) 50-40-30-20 Deadlift @90/65 100-80-60-40 Lunges Alt Bw *at the end of every set perform 50 Goblet squat @ 24/16 100 DU you can divide the reps as you will
Read more03/06/22
A. 10’ E2MOM Front Squat Set 1: 3 reps @ 70% Set 2: 3 reps @ 75% Set 3: 3 reps @ 80% Set 4: 3 reps @ 85% Set 5: 2 reps @ 90% B. 4 RDS 3’ AMRAP 400m Run then max reps of 1) Push up 2) Sit-up 3) Pull up 4)
Read more01/06/22
A. In a 12’ Window (rest as needed) Deadlift 15 reps @ 45-50% 12 reps @ 55-60% 10 reps @ 65-70% B. For Time (15’ T.C.) 42-30-18 Cal Row Hang DB Snacth Alt.
Read more02/06/22 Festa della Repubblica
oggi andate a fare festa, il box resta chiuso
Read more31/05/22
A. 9’ E3MOM (3 sets) 12 Snatch TnG UB @45% 10 Snatch TnG UB @60% 8 Snatch TnG UB @70% B. In team of two 8 RFT (20’ T.C.) 2 legless rope climb 42 Russian Swing @32/24 25 Box Jump @60/50
Read more30/05/22
A. 10’ E2MOM Back Squat @ 2111 Tempo Set 1: 5 reps @ 65% of 1-RM Set 2: 5 reps @ 70% Set 3: 3 reps @ 75% Set 4: 2 rep @ 80% Set 5: 1 rep @ 85% B. For Time (12’ T.C.) 10-9-8-7-6-5-4-3-2-1 HSPU KB Snatch Alt @24/16 *at the end of
Read more28/05/22
A. In team of three For time (15’ T.C.) 40/30 Cal AB 800m Run 1000m Row the athletes rotate task, final time when all three have completed the triplet. 5’ rest B. In team of three 15’ AMRAP 400m run (together) 30 DB Snatch Alt @22.5/15 30 TTB...
Read more27/05/22
A. 15’ To Find 1 RM of Tempo Front Squat @33X1 B. For time (15’ T.C.) 20 Thrusters @50/35 10 Pull-Up 30 Front Squat 20 Pull-Up 40 Back Squat 30 Pull-Up
Read more26/05/22
A. 15’ To Find 1 RM of the complex 1 Push Press 3 Front Squat 1 Jerk (push or split) B. “Tabata degreaser” -KB Russian Swing @24/16 -Push Up -Box Jump Over @60/50 -Sit-Up
Read more25/05/22
A. 15’ Practice gymnastic bar task (butterfly Pull up, Bar Mu, TTB etc.) B. For Time (10’ T.C.) 10 Bar MU then 15-12-9 C2B Power Snatch @50/35 C. 3 RDS 30“ Side Plank (right) 30” Side Plank (left) 30” Hollow Hold 30” rest
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