HOME WOD – N.2   Parte di forza – ABS work 3 round not for time (con un buon passo ma senza l’obiettivo del tempo 10 V Ups 20 Tuck Crunch 30 Hallow Rocks   Parte metabolica – Amrap 20′ 10 Handastand Push Ups/Hindu Push Ups 20 Sit Ups 30 Walking Lunges 40 Double […]

  HOME WOD – N.1   Parte di forza – Strict PUSH UPS – Tempo di esecuzione 2011 12 reps x 3 serie – mani larghezza spalle – rest 30″ tra ogni serie 30″ rest 12 reps x 3 serie – mani larghezza spalle e piedi sollevati (sedia o panca) – rest 30″ tra ogni […]

In teams of two, complete as many rounds and reps as possible in 30 minutes of: 800 Meter Run (together) 80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners) 400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time) 40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even […]

A. Three sets of: DB Romamnian Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Dumbbell Bench Press x 8-10 reps @ 20X1 Rest 45 seconds Plank x 60 seconds Rest 45 seconds B. Three sets of: Against a 2-minute running clock, complete as many rounds and reps as possilbe of: 5 Burpees 10 Kettlebell […]

A. Every 2 minutes, for 16 minutes (8 sets): Split Jerk x 2 reps Build to roughly 90% over the course of the 8 sets. B. Against a 3-minute running clock… 20 Box Jump 15 Chest-to-Bar Pull-Ups (max 2 min Box+Chest) Max Reps of Strict Handstand Push-Ups in remaining time Rest 3 minutes, and repeat […]

A. Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 2 reps @ 65-70% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean+ Clean @ 75-85% of 1-RM Clean B. Four rounds for time of: 30 DB Snatch 22.5/15 Kg 20 Wall Ball Shots […]

A. Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 3 reps @ 31X1 Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. B. “Charley Horse (Deadlift version)” For time: 35 Deadlift (75/50 […]

A. Every 90 seconds, for 6 minutes (4 sets): Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Snatch + Snatch @ 75-85% of 1-RM Snatch B. Three rounds for time of: 10 Snatches (60/42 Kg) 15 Toes to Bar […]

Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 8 reps @ 75% *Set 4 – 6 reps @ 80% *Set 5 – 6 reps @ 85% *Set 6 – 3-4 reps @ 90% Rest 2 minutes between sets. F. Every 5 minutes, for […]

Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run or 25 Burpees immediately followed by… Three rounds of: 15 Thruster 20/15 Kg 12 Push-Up 9 Db Snatch 22.5/15 Kg 6 Strict Pull-Ups Motivation. Una vita senza ricerca non è degna di essere vissuta Socrate