Press - Week 6 65% x 5 reps 75% x 5 reps 85% x 5 or more reps ::: ::: ::: ::: ::: For Time 60 burpees 50 box jump & over @ 60/50 cm 40 toes to bar 30 DBs hang squat clean @ 25/17.5 kg  

Back Squat - Week 6 65% x 5 reps 75% x 5 reps 85% x 5 or more reps ::: ::: ::: ::: ::: Amrap 12' 150m row/skierg 12 kb swings @ 32/24 kg

"Barbara" 5 rounds of 20 pull ups 30 push ups 40 sit ups 50 air squat ::: 3 min rest :::

Deadlift - Week 5 70% x 3 reps 80% x 3 reps 90% x 3 or more reps :::: :::: :::: :::: Amrap 12' 6 Hang power cleans 70/45 Kg 12 burpees

Press - Week 5 70% x 3 reps 80% x 3 reps 90% x 3 or more reps :::: :::: :::: :::: 5 rounds of 6 push jerks @ 80/50 kg 18 pistols (alterning legs)

Back Squat - Week 5 70% x 3 reps 80% x 3 reps 90% x 3 or more reps :::: :::: :::: :::: Amrap 6' 60 double unders 3 muscle ups :: rest 1 min :: Amrap 6' 60 double unders 3 muscle ups  

6 rounds of 5 chest to bar pull ups 10 power clean @ 60/40 kg 15 push ups h/o 20 alt. db snatch @ 25/17.5 kg 25 air squat ::: rest 2 min after each round :::

Deadlift - Week 4 (Deload) 40% x 5 reps 50% x 5 reps 60% x 5 reps ::: ::: ::: ::: ::: ::: 7 rounds of 7 deadlift (70% 1RM) 14 box jumps R @ 60/50 cm 21 ab mat sit ups   ORARI SETTIMANA 31 Ott --> 5 Nov 31 Ott - classi ore 10-13-17-18-19  (NO ore 20) 1 Nov -...

In 24 min, +  reps possible 1 burpee strict pull up 2 kb swings @ 32/24 kg 3 wall balls @ 9/6 kg then: 2-4-6 / 3-6-9 / 4-8-12 / 5-10-15 and so on...

Press - Week 4 (Deload) 5 @ 40% 5 @ 50% 5 @ 60% ::: ::: ::: ::: ::: "Tabata This!" 8 intervals 20"/10" of Row Air Squat Pull ups Push ups Sit ups ::: 1 min rest btw movements :::