17-23 dicembre

Lunedì

Back Squat
3 Sets da 5



“Freddy Krueger”
21-15-9
Kettlebell Swing (32/24)
Burpees


  21-15-9
Kettlebell Swing
Burpees
 

Martedì

 

AMRAP 15:
50/35 Calorie Row
40 AbMat Sit-up
30 Chest to Bar Pull-up
20 Muscle Clean (30/25)


 

3x
A1) GHD Back Extention 6-10
A2) Ring Rows 8-10

2-3x
B1) 2 Box P-Bar dip (push up) 5-10
B2) 16 mixed suitcase lunges 8/8
B3) 45/60 sec Plank

 

Mercoledì

Power Snatch
Heavy 5

 

3 Round
10 Power Snatch (50/35)
20 Box Jump Overs (24/20)
30 Wallball (20/14)


  5 Round, in  3:00:
10 Plate GTOH
20/14 Calorie Row

40 Salti di corda
 
 

Giovedì

6 Round, in  3:00:
20/14 Calorie Row
40 Double Under
5-5-4-4-3-3 Hang Squat Clean

Aumentate il peso per l’ hang squat clean.

  3-4x
A1) Reverse wall climb 2-3
A2) DB floor press 8/10
A3) 2 KB OH Walk 30m
A4) 20 tergicristallo
 

Venerdì

“Joker”
1-2-3-4-5-6-7-8-9-10
Toes to Bar 
10-9-8-7-6-5-4-3-2-1
Deadlift (100/70)


 

 
1-2-3-4-5-6-7-8-9-10
Toes to Bar 
10-9-8-7-6-5-4-3-2-1
KB Deadlift

 

Sabato

Team di 3
AMRAP 30:
8 Dumbbell Hang Clean & Jerk (22/15)
10 Medball Squat Jump (20/14)
12/8 Calorie Row


   
 

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