A. 12’ E2MOM Front Squat 5-5-5-5-5-5+ First set more then 60% of 1RM Set 5 and 6 same load B. In team of two 3 RFT 50 KB SDHP @24/16 40 TTB 30 HSPU – One partner works at a time; share work as desired.
Read more02/05/25
01/05/25
Andate al concerto del primo maggio!!!
Read more30/04/25
A. 12’ E2MOM Back Squat 5-5-5-5-5-5+ First set more then 60% of 1RM Set 5 and 6 same load B. 3 RFT (18’ T.C.) 1000/800m Row 100 DU L1: 50 DU L2: 50 DU (T.C. 90”)
Read more29/04/25
A. 15’ E230MOM Deadlift 10-8-8-4-4-4 First set more then 50% No drop, no TnG, reset every rep B. 3 RFT (15’ T.C.) 15 C2B 25 Floor Press @50/35 40 Cal AB/Echo
Read more28/04/25
A. 12’ to find an heavy complex of 1 clean pull + 1 power clean + 1 squat clean B. 6’ E2MOM 3 squat clean@ 75% ca. of A. C. 10’ AMRAP 20 pistols alt 10 Power clean @80/55
Read more26/04/25
A. In team of two For Time (30’ T.C.) A- 400m Run B- 500m Row Then invert 60 Box jump over @60/50 A- 400m Run B- 500m Row Then invert 60 TTB A- 400m Run B- 500m Row Then invert 60 Front Squat @35/25 A- 400m Run B- 500m Row Then invert 60 STOH...
Read more25/04/25
A. 15’ E3MOM 5 HSPU negatives Then max HSPU until 50” B. In team of four For time (20’ T.C.) 20 burpees in syncro 25 rope climb 20 burpees in syncro 30 wall walk 20 burpees in syncro 40 ring muscle-up – rope climbs (A,B,C,D,A,B…A = legless) wall...
Read more24/04/25
A. 12’ E4MOM 5 Shoulder Press Then max push press Then max push jerk @70% of 1 RM of Strict Press B. For Time (15’ T.C.) 25 strict pull-up 50 Russian KB swings (heavy) 1250m Row Strict pull up 5’ T.C. KB Swing heavy choose variations Es: 48/32 or...
Read more23/04/25
A. 12’ E2MOM 3 Hang Power Snatch + 3 OHS Start @75% of 1 RM of Power Snatch and add load during sets B. For Time (10’ T.C.) 100 Sit Up 50 OHS @70/45 (no less of 10 reps per set) C. 9’ E3MOM 12+12 KB Row
Read more22/04/25
A. 12’ E2MOM 1 Power Clean + 1 Hang Power Clean + 1 Front Squat Start @85% of 1 RM of Power Clean and add load during sets B. For time (16’ T.C.) 50 hang power snatch @40/30 50 push press 50 sumo deadlift high pulls 50 front squat
Read more19/04/25
In team of two A. 7’ AMRAP Max Cal Assault/Echo bike B. 7’ AMRAP Max Cal Assault/Echo bike – One partner works at a time. – Non-working partner: A-Hang from a bar (no grips) B-Hold a sandbag or a pair of kettlebells or a barbell in the front...
Read more18/04/25
A. 10’ to find an heavy 3 position 2” pause snatch 1-snatch lift off 2-below the knee 3-mid-tight B. Isabel For Time (6’ T.C.) 30 Snatch @60/40 C. For Time (13’ T.C.) 7-6-5-4-3-2-1 Bar MU 200 m run after each round.
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