Α. Rx Every 10 minutes, for 40 minutes (4 sets) for times of: 600 Meter Row 30 Front-Racked Kettlebell Alternating Reverse Lunges (24/16 kg) 30 Single-Arm Kettlebell Push Presses (24/16 kg – one in front rack, the other pressing; 15 reps each arm) 30/20 Calories of Assault Bike Please customize the reps/calories such that you […]
Α. Every 2.30 minutes, for 12.30 minutes (4 sets) of: Push Press 6 reps @75-85% 1RM Rx For time: 50 Kettlebell Swings (24/16 kg) 40 Walking Lunges with Farmer’s Carry (24/16 kg KB/DBs) 30 Burpees 20 Dumbbell or Kettlebell Thrusters (24/16 kg) 10 Bar Muscle-Ups 20 Dumbbell or Kettlebell Thrusters 30 Burpees 40 Walking Lunges […]
Α. Every 2 minutes, for 16 minutes (8 sets) of: Hang Clean Below Knee+ Squat Clean + Jerk *Sets 1-3 – 72-77 % *Sets 4-6 – 77-82% *Sets 7-8 – 87-92% B. Rx Every 3 minutes, for 15 minutes (5 sets) of: 12 Burpee Box Jump-Overs (60/50cm) 20 Wall Ball Shots (9/6 kg) Scaled Every […]
Α. Every 2.30 minutes, for 12.30 minutes (4 sets) of: Deadlift 6 reps @75-85% 1RM B. Rx Complete rounds of 21, 15 and 9 reps for time of: Power Cleans (60/45 Kg) Chest-to-Bar Pull-Ups Scaled Complete rounds of 21, 15 and 9 reps for time of: Power Cleans (50/35 Kg) Pull-Ups Basic Complete rounds of […]
Α. Every 2 minutes, for 16 minutes (8 sets) of: Hang Snatch + Hang Santch Below Knees + Snatch *Sets 1-3 – 72-77 % *Sets 4-6 – 77-82% *Sets 7-8 – 87-92% B. Rx Three rounds for time of: 15 Deadlifts (100/70 Kg) 15 Toes to Bar Scaled Three rounds for time of: 15 Deadlifts […]
Α. Every 2.30 minutes, for 12.30 minutes (4 sets) of: Back Squat 6 reps @75-85% 1RM B. Rx Two sets for max reps of: 90 seconds of Burpees Rest 30 seconds 90 seconds of Ring Dips Rest 30 seconds 90 seconds of Double Unders Rest 30 seconds 90 seconds of Push-Ups Rest 30 seconds Scaled […]
Nonostante tutti gli sforzi fatti in questi ultimi giorni per cercare di portare a livelli altissimi la sicurezza del nostro Box seguendo tutti i protocolli proposti alla lettera, con il nuovo DPC che andrà in vigore il 26/10 e che sarà valido fino al 24/11, la nostra attività verrà arbitrariamente chiusa. Come abbiamo fatto mesi […]
Α. Six sets of: 1 Pause Front Squat @ 24X1 + 1 Front Squat Rest 2 minutes Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the […]
Α. Two Sets: Bear Crawl x 20 steps forward + 20 steps backward Ground to Sky Touches x 10 Rest as little as possible Followed by… Two Sets: Handstand Hold x 30-60 seconds Walking Lunges w/ Overhead Reach x 10 steps Rest as little as possible Followed by… Two Sets: Wall Climbs x 2-4 Burpee […]
Α. Every 2 minutes, for 16 minutes (8 sets) of: Squat Clean + Front Squat + Jerk *Sets 1-3 – 70-75 % *Sets 4-6 – 75-80% *Sets 7-8 – 85-90% B. Rx “Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 100/70 Kg Deadlifts Strict Handstand Push-Ups Scaled Complete rounds of […]
