A. x2 sets Gymnastics EMOM 1.30 x 10 sets (15 minuti): Set 1: 6-8 Chest to Bar + 6-8 Handstand Push Ups Set 2: 8-10 Toes to Bar + 10-14 Pistols Squat B. For Time 1-2-3-4-5-6-7-8-9-10 Reps of: Dumbbell Squats (2 x 22.5/15) Burpees over the Bar Then Max reps Squat Clean 90/60 Kg Time […]
A. Every 2.00 minutes for 16 minutes (8 sets): 1 rep of Squat Clean + Squat Clean&Jerk (work touch and go) Start from 60% and find Heavy B. 3:00 On, 2:00 Off x3 20 Kettlebell Swing 24/16 Kg 20 Pull Ups Max Reps Burpees Box Jump Over 60/50cm
Strenght Deadlift – Every 2.00 minutes x 6 sets 5 reps at 75% of 1RM 4 reps at 80% of 1RM 3 reps at 85% of 1RM 2 reps at 90% of 1RM x2 sets B. Amrap 14 min 10 Power Clean 60/40 Kg 15 Toes to Bar 10 Push Jerk 60/40 Kg
Team Wod For time: 150 Box Jump Over 8 rounds (I go You go): 15 Kettlebell swing 24/16kg 15 Push up 400 Double Unders 8 rounds (I go You go): 15 Toes to bar 10 Burpees 5 Dumbbell hang clean + jerk 2×22.5/15kg
A. Gymnastics EMOM 1.30 x 10 sets (15 minuti): Set 1: 4-6 Strict Pull ups + 4-6 Strict Hspu Set 2: 8-10 Toes to Bar + 10-14 Pistols Squat 19 Burpees 19 Wall Ball 9/6 Kg
A. Every 2.00 minutes for 16 minutes (8 sets): 1 rep of Power Clean + Squat Clean&Jerk (work touch and go) Start from 60% and find Heavy B. 9-7-5 Squat Clean 80/55 Kg Bar Muscle ups
A. Every 4:00 x 4: 10 Pull ups 10 Toes to Bar 10 Power snatch 45/30kg 10 Burpees Box Jump over 60/50cm Rest 4:00 Every 4:00 x 4: 75 Double unders 35 wall ball 9/6kg
A. Strenght Front Squat – Every 2.00 minutes x 6 sets 5 reps at 75% of 1RM 4 reps at 80% of 1RM 3 reps at 85% of 1RM 2 reps at 90% of 1RM x2 sets B. For time: 100 Double-Unders 30 Handstand Push-Ups 40 Double Dumbbell Push Presses (22.5/15 Kg DBs) 50 Dumbbell […]
A. Every 2.00 minutes for 16 minutes (8 sets): 1 rep of Power Snatch + Squat Snatch (work touch and go) Start from 60% and find Heavy B. For time: 50 Double unders 50 Deadlift 45/30kg 50 Double unders 50 Thruster 45/30kg 50 Double unders 50 Hang power clean 45/30kg 50 Double unders 50 Push […]
A. Strength Front Squat – Every 2.30 minutes x 5 sets 5 reps at 75% of 1RM 3 reps at 85% of 1RM 2 reps at 90% of 1RM x3 sets B. 100 Wall Ball 50 Toes to Bar 25 Deadlift 100/70 Kg Time cap: 14 minutes
