24-30 dicembre

Lunedì

21-15-9
Box Jump (24/20)
Power Clean
Chest to Bar
Front Squat
Burpees
Push Jerk

Rx - (50/35)



 
  Amrap 12

10 Box Jump (24/20)

10 Goblet Squat
10 Pull Up
10 KB Swing
10 Burpees

 
Martedì

WOD di Natale ore 10:00



 

   
Mercoledì

BOX Chiuso


 

   
Giovedì

Overhead Squat
Build to Heavy 5



AMRAP 12:
5 Strict Handstand Push-up
10 Overhead Squat
15 Deadlift

Rx - 40/25


 

  3-4 Set
6/8 DB alt biceps curl /lato
10 Strict Pull up / ring rows
20 band face pull
20 sec Star plank /lato
30 Russian twist

 
Venerdì

3 Round:
24/17 Calorie Row
21 Wallball (20/14)
18 Dumbbell Snatch Alternati (22/15)
15 Burpees


 
  3 Round:
20/14 Calorie Row
15 Wallball (20/14)
10 DB Snatch Alt (22/15)
Sabato
  For Time:
30 Toes to Bar
400 Metri Run
15 Power Clean (80/50)
800 Metri Run
15 Power Clean (80/50)
400 Metri Run
30 Toes to Bar


   
 

Area Riservata







Ultimi Post