“Beach Muscles” In teams of two, with only one partner working at a time, complete the following for time: 1600 Meter Relay Run (alternating 400 meters) immediately followed by… 20 rounds (partners alternating full rounds) of… 4 Strict Supinated-Grip Pull-Ups 8 Ring Dips or Stationary Dips 12 Push-Ups 16 Air Squats immediately followed by… 1600 […]
A. Five sets of: Push Press x 4 reps @ 11X2 Rest 2 minutes B. Three rounds for time of: 20 Power Snatch (35/20 Kg) – No DROP!!!!!!!!! 15 Chest-to-Bar Pull-Ups 10 Strict Handstand Push-Ups
A. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – 6 reps @ 80% *Set 5 – 6 reps @ 80% *Set 6 – 6 rep @ 80% Rest 2-3 minutes between sets. B. Three rounds for time […]
A. 8-12 minutes of Gymnastics Skills Practice of Handstand or Rope movement. B. Every 6 minutes, for 30 minutes (5 sets) for times: 15 Burpees Touch Bar (high Bar) 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups Motivation. Per realizzare grandi cose, non dobbiamo solo agire, ma anche sognare; non solo pianificare, ma anche […]
A. Every 2 minutes, for 8 minutes (4 sets): Split Jerk x 2 rep B. Every 6 minutes, for 18 minutes (3 sets) for times: 400 Meter Run 20 Single-Arm SPLIT Dumbbell Hang Clean & Jerk (22.5/15 Kg – 10 each side – Games Standard)
A. Every 2 minutes, for 12 minutes (6 sets) of: Deadlift *Set 1 – 8 reps @ 50% of 1-RM *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 4 reps @ 75% *Set 6 – 6 reps @ 65% […]
A. Every 2 minutes, for 16 minutes (8 sets): Clean from Mid-Patella + Clean (pause 2 seconds at mid-patella, then clean, drop, reset and clean from the floor) B. “Jackie Run” For time: Run 800 Meters 50 Thrusters (20/15 Kg) 30 Pull-Ups
A. Three sets of: Tempo Bench Press x 10 reps @ 21X1 (slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can) Rest 2-3 minutes B. Four rounds for time of: 400 Meter Run 10 Single-Arm Dumbbell Push Press* (left side – […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 2 reps @ 32X1 B. Every 8 minutes, for 24 minutes (3 sets) for times of: 20 Chest to Bar 10 Front Squats (70/45 Kg) 10 Burpee Box Jump-Overs (60/50cm)
A. 10-12 minutes of Gymnastics Skills Practice of your choice Handstand or Bar Movement B. Four rounds for time of: Run 400 Meters 10 Strict Handstand Push-Ups 10 Dumbbell Box Step-Overs (22.5/15Kg DBs to 60/50)
