10-16 Dicembre

Lunedì

60 Double Under
30 Dumbbell Snatch @22.5/15
60 Double Under
30/21 Calorie Row
60 Double Under
30 T2B
60 Double Under
30/21 Calorie Row
60 Double Under
30 Dumbbell Snatch


           20/10 Cal Row
40 Salti
20 Tuck Up
40 salti
20 DB Snatch
40 Salti
20 Tuck Up
40 Salti
20/10 Cal Row


Martedì

Push Jerk
Heavy set 5-4-3-2-1



AMRAP 7'
3 Deadlift @50/35
3 Hang Power Clean
3 Push Jerks
6 Deadlift
6 Hang Power Clean
6 Push Jerks
9 Deadlift
9 Hang Power Clean
9 Push Jerk


 

  3x

A1) GHD Back Extention 6-10
A2) 45” DeadBug Hold


 

2-3x

B1) Ball Push Up 8-12
B2) One arm Kneeling DB Strict Press 6/6
B3) Ball Russian Twist 20


 

Mercoledi

5 Round
Ogni 4:00
21/15 Calorie Row
15 Dumbbell Front Squat @22,5/15
9 Burpee Box Jump


  3 Round

Ogni 3 Minuti:

6 Burpee Box Jump
12 DB Front Squat
Max Shuttle Run


1 Min rest

Giovedì

6 Round

Team di 3
Min 1 - 50 sec 10 m Shuttle Sprint
Min 2 - 50 sec Max Calorie Row

Min 3: Rest

 

  3-4x
A1) DB Front Rack Kneeling to stand 12
A2) Standing Plate Reverse Fly 10
A3) 20”/20” Star Plank
A4) 20mt Quadwalk


 

Venerdì

Team di 2:
AMRAP 20
20 Pull-up
30 Push-up
40 Sit-up
50 Air Squat


  AMRAP 15'

5 Pull Up/Ring Rows
10 Push Up
15 Squat
20 Sit Up


Sabato

Classe alle 10:30


   
 

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