A. Every 2 minutes, for 16 minutes (8sets): Snatch x 1 rep Suggested loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, B. Three rounds for time of: 20 Dumbbell Goblet Reverse Lunges (22.5/15 Kg DB) 15 Dumbbell Hang Clean & Jerks (22.5/15 Kg DB) 5 Wall Climb Motivation. Perdere è […]
A. Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 80% *Set 2 – 3 reps @ 85% *Set 3 – 1 rep @ 90% *Set 4 – 5 reps @ 85% *Set 5 – 3 reps @ 90% *Set 6 – 1 rep @ 95% Rest 2 […]
Ti capita mai di provare sofferenza anomalo alle spalle? Una dolia è qualcosa di normale in chi pratica uno sport, significa che quella parte del corpo è stata sollecitata. Se il dolore persiste però… qualcosa non va. Ti piacerebbe sapere come risolvere il dolore? continua a leggere allora perchè ti svelerò un mia best practice […]
AMRAP 30’ 10 Dumbbell Devil’s Presses (22.5/15 Kg) – Try RX weight. 20 Double DBs Front Squat (22.5/15 Kg) 30 Box Jumps (60/50 – jump up, step down) 40 Push-Ups Motivation. La vittoria ha cento padri, la sconfitta è orfana. (Detto popolare)
A. Every 2 minutes, for 6 minutes (3 sets) of: Power Jerk + Split Jerk @ 75-85% Immediately followed by… Every 2 minutes, for 6 minutes (3 sets) of: Split Jerk x 1 rep @ 90% B. Rounds of 21, 15 and 9 reps of: Double Dumbbells Thrusters or KTB (22.5/15 kg) Pull Ups Burpees […]
A. Three sets of: Pause Deadlift x 10 reps @ 60% Rest as needed *Pause 2-3 seconds at the knee and then continue to lockout B. Three rounds for time of: 21 Overhead Squats (40/25 Kg) 15 Pull ups 9 Strict Handstand Push Ups Motivation. Lo sport piace perché lusinga l’avidità, vale a dire, la […]
In team of two: 120 Double Unders 60 Chest to Bar 60 Burpees Over the Bar 60 Hang Power Snatches (40/25 Kg) 60 Box Jumps – step down (60/cm) 120 Double Unders Time cap. 28 min. Motivation. Lo sport consiste nel delegare al corpo alcune delle più elevate virtù dell’animo. (Jean Giraudoux)
A. Every 2 minutes, for 10 minutes (5 sets): Front Squat *Set 1 – 3 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 1 rep @ 90% *Set 5 – 3 reps @ 90% B. Complete as many rounds and reps as possible […]
A. Every 90 seconds, for 15 minutes (3 sets of each): Station 1 – DB Floor Press x 8-10 reps @ 21X1 Station 3 – DB/KTB Bent Row x 8-10 reps @ 2111 Station 4 – Strict Toes-to-Bar or V-Ups x 8-10 reps @ 3011 B. Two sets for max reps: 2 Minutes of Burpees […]
Α. Rx Two round for Time: Row 1000 Meters or 800m run 15 Burpee Box Jump-Overs (60/50cm) 30 Pull-Ups 60 Kettlebell Swings (32/24 kg) Scaled Two round for Time: Row 1000 Meters or 800m run 15 Burpee Box Jump-Overs (60/50cm) 30 Pull-Ups 60 Kettlebell Swings (24/16 kg) Basic Two round for Time: Row 800 Meters […]
