A. Every 2:00×4 Back Squat: 8-8-6-6-4-2 reps from 75% to 90% B. Gymnastic Work RX Emom 10 minutes – Every minute on the minutes:  3-5 Strict Pull Ups+3-5 Strict Handstand push ups  Rest 2 minutes and then –  Emom 8 minutes – Every minute on the minutes:  3-5 Toes to Bar+ 5-7 Diamond Push Ups  […]

A. Every 2:00×4 Deadlift: 8-8-6-6-4-2 reps from 75% to 90% B. RX Every 8 minutes, for 16 minutes (2 sets) for times of: 400 Meter Run 16 Burpee Box Jump (60/50cm) 8 Power Snatches 400 Meter Run Choose a load on the power snatches that can be completed in the first set in 35-45 seconds. […]

A. Every 90 seconds, for 9 minutes (6 sets): Clean&Jerk x 1 rep @ 80-88% of 1-RM Clean&Jerk immediately followed by… Every 2 minutes, for 8 minutes (4 sets): Clean&Jerk x 1 rep @ 90-94% of 1-RM Clean&Jerk B. RX Every 60 seconds, for 16 minutes (4 sets) for max reps of: Station 1 – […]

A. Every 2:00×4 Push Press: 8-8-6-6-4-2 reps from 75% to 90% B. RX Complete as many rounds and reps as possible in 12 minutes of: 3 Bar Muscle-Ups 6 Dumbbell Hang Power Cleans (1×22.5/15 Kg DBs) 12 Alternating Reverse Lunges (1×22.5/15 Kg DBs) SCALED Complete as many rounds and reps as possible in 12 minutes […]

A. Every 2:00×4 Bench Press: 10-10-8-8 reps from 70% to 82% B. RX AMRAP 10 6 Handstand Push Ups 8 Kettlebell Swing 24/16 Kg 10 Wall Ball 9/6 Kg SCALED AMRAP 10 6 Handstand Push Ups 8 Kettlebell Swing 20/12 Kg 10 Wall Ball 9/6 Kg BASIC AMRAP 10 3 Wall Walks 8 Kettlebell Swing […]

A. RX Teams of two must complete 100 repetitions of the following complex: 1 Deadlift (45/30 Kg) 1 Squat Clean (45/30 Kg) 1 Front Squat (45/30 Kg) 1 Push Press (45/30 Kg) 1 Push Jerk (45/30 Kg) Il peso non può fermarsi sul pavimento in nessun momento durante l’allenamento: l’unico contatto deve essere il rapido […]

A. Every 90 seconds, for 9 minutes (6 sets): Clean&Jerk x 1 rep @ 80-88% of 1-RM Clean&Jerk immediately followed by… Every 2 minutes, for 8 minutes (4 sets): Clean&Jerk x 1 rep @ 90-94% of 1-RM Clean&Jerk B. RX Complete 3 Rounds for time: 15 Hang Power Clean&Jerk 60/40 Kg 12 Burpees over the […]

A. RX Four rounds for time of: 400 Meter Run 10 Dumbbell Shoulder to Overhead (22.5/15 Kg) 10 Strict Pull-Ups 400 Meter Run 10 Dumbbell Hang Squat Cleans (22.5/15 Kg) 10 Toes to Bar SCALED Four rounds for time of: 300 Meter Run 10 Dumbbell Shoulder to Overhead (17.5/12.5 Kg) 10 Strict Banded Pull-Ups 300 […]

A. Every 2 minutes, for 12 minutes (6 sets): Back Squat 10-8-6-4-2-2 reps from 65% to 92% B. RX Two Rounds for time: 400m run 50 Push Press 35/25 Kg 25 Chest to Bar to bar Pull ups SCALED Two Rounds for time: 300m run 50 Push Press 30/20 Kg 25 Pull ups / Banded […]

A. Gymnstatics Work – Emom 12 minutes Every minute on the minutes: 3-5 Strict Pull Ups + 3-5 Strict Handstand push ups  For scaled: Min1: 5 Strict Pull Ups Min2: 5 Handstand push ups B. RX For Time: 115 Double Unders 75 Wall Ball @9/6 35 One Arm Alternating Devil’s Presses 22.5/15 Kg SCALED For […]