workouts

WOD 28/01/2020

A. Three sets of: Dumbbell Shoulder Press x 8 reps @ 2111 Rest 45 seconds Strict Pull Ups Rows x 5-7 reps @ 2111 Rest 45 seconds Strict Toes to Bar x 6-8 reps @ 2110 Rest 45 seconds B. Five rounds for time of: 10 Strict Handstand Push-Ups 20 [...]

workouts

WOD 27/01/2020

A. Six sets of : Hang Snatch + Snatch + 2 Overhead Squats Rest 2 minutes between set. Build to today’s heaviest set. B. Complete as many rounds and reps as possible in 8 minutes of: 8 Pull-Ups 8 Single-Arm Dumbbell Hang Clean & Jerks (22.5/15 Kg – Left) 8 [...]

workouts

WOD 26/01/2020

A. Every 2 minutes, for 16 minutes (8 sets): Clean+Front Squat+Jerk *Sets 1-3 = @ 70% *Sets 4-6 = @ 75% *Sets 7-8 = @ 80% B. Four rounds for time of: 5 Bar Muscle Ups or 10 Chest to Bar 5 Power Cleans (80/60 Kg) 12 Handstand Push-Ups Motivation. [...]

workouts

WOD 25/01/2020

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Goblet Squats (24/16 kg) 15 Burpees Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does [...]

workouts

WOD 24/01/2020

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 x 1 rep @ 75-85% of 1-RM Clean B. Against a 3-minute running clock… 25 Burpees [...]

workouts

WOD 23/01/2020

A. Four sets of: Barbell Z-Press x 5 reps Rest 60 seconds Weighted Strict Pull-Up x 5 reps Rest 60 seconds Build over the course of the four sets to today’s heavy 5-RM for both movements. B. For time: 20 Burpees DB Deadlift 50 Double Dumbbell Push Presses (22.5/15 Kg) [...]

workouts

WOD 22/01/2020

A. Every 2 minutes, for 10 minutes (5 sets): Deadlift x 1 rep @ 90-95% of TRAINING 1-RM A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. B. Complete as many rounds and [...]

workouts

WOD 21/01/2020

Every 6 minutes, for 30 minutes (5 sets) for times: 120 Double Unders (max 2 minutes of Work) 10 Ground to Overhead (50/35 Kg) 10 Lateral Burpees 5 Bar Muscle-Ups or 10 Chest to Bar Motivation. “Punta Sempre al Massimo, più in alto che puoi: per fare schifo c’è sempre [...]