3-9 dicembre

Lunedì


AMRAP 3
21 Overhead Squat (40/25)
21 Burpees
Max Cal Row


Rest 3:00

AMRAP 3
18 Overhead Squat (50/30)
18 Burpees
Max Cal Row


Rest 3:00

AMRAP 3
15 Overhead Squat (60/35)
15 Burpees
Max Cal Row


Rest 3:00

AMRAP 3
12 Overhead Squat (70/40)
12 Burpees
Max Cal Row


                                3 ROUND
AMRAP 3
15 KB Swing
15 Goblet Squat
Max Burpees


Rest 3

Martedì


AMRAP 15:
30 Double Under
15 Power Clean (50/35)
30 Double Under
15 Toes to Bar


  4x
A1) 16 passi Single Arm OH lunges
A2) 10 Seated Band face pull
A3) 60sec Plank Hold


Mercoledi

Team di 3
AMRAP 7:
50 Back Squat (70/45)
50 Back Squat (85/60)
AMRAP Back Squat (100/70)


Rest 3 Minuti

AMRAP 7:
50 Floor Press (60/35)
50 Floor Press (70/40)
AMRAP Floor Press (80/45)



Rest 3 Minuti

AMRAP 7:
50 Deadlift (80/55)
50 Deadlift (100/65)
AMRAP Deadlift (120/75)


  4 Round:
15/10 Calorie Row
12 KB SDHP
100 Metri Farmer Carry (24's/16’s)


Giovedì


6 Round:
21/15 Calorie
12 Burpees
100 Metri Farmer Carry (24's/16’s)


  3x
A1) 2KB Front Rack Lunges 4-6 lato
A2) 30 sec Max Strict Chest to bar



 

3x
B1) 20” Ring Support Hold
B2) Half Kneeling DB arnold Press  4-6/lato
B3) 60sec Glute Bridge Hold


Venerdi

AMRAP 20:
20 Wallball (20/14)
20 Power Snatch (30/25)
20 Box Jump (24/20)
20 Push Press (30/25)
20/14 Calorie Row


  AMRAP 12:
10 Wallball (20/14)
10 DB Snatch alt
10 Box Jump (24/20)
10 DB Push Press /lato


Sabato

5 Round (In 4 Minuti):
400 Metri Run
1 Round di “Cindy”
Max Squat Clean (60/40)


2 Minuti Rest tra i Round.

   
 

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