7-14 gennaio

Lunedì


3 Position Squat Clean
Build to a Heavy Complex



AMRAP 3:
9 Pull Up
9 Power Clean (40/25)


Rest 3 Minuti

AMRAP 3:
7 Pull Up
7 Hang Squat Clean (50/30)


Rest 3 Minuti

AMRAP 3:
5 Pull Up
5 Squat Clean (60/40)



 

                           AMRAP 3:
9 Knee Up
9 KB Swing


Rest 3 Minuti

AMRAP 3:
7 Knee Up
7 KB Swing


Rest 3 Minuti

AMRAP 3:
5 Knee Up
5 KB Swing


Martedì

 

Deadlift
Build to a Heavy Set di 5



7 Round:
21 AbMat Sit-up
15 Box Jump (24/20)
9 Deadlift (80/60)



 

  EMOM 9
1- 10 Glute Bridge a una gamba
2- 10 lateral walk w/band
3- 30” support hold agli anelli

3x
B1) Max Strict Pull Up / ring rows
B2) 10 Bird dog /lato


Mercoledi

AMRAP 20:
20/12 Calorie Row
50 Double Under
3 Round di “The Chief”



1 Round di “The Chief”:
3 Power Clean (60/35)
6 Pushup
9 Air Squat



 

  AMRAP 15

3 Med Ball Clean
6 Push up
9 Air Squat
18 Salti di corda


Giovedì
 

AMRAP 12: 

2 Push Press (50/35)
2 Toes to Bar
2 Box Jump Over (24/20)
4 Push Press (50/35)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Press (50/35)
6 Toes to Bar
6 Box Jump Over (24/20)

Up di 2 fino alla fine


 

 

  3x
A1) GHD Sit Up 12-15
A2) DB bear crawl 20m



4X
B1) 4-8 Powell Raises
B2) 3 Reverse Wall climb


Venerdì


5 Round:
1 Minuto WallBall (20/14)
1 Minuto Kettlebell Swing (24/16)
1 Minuto Calorie Bike
1 Minute Rest


 

  4 Round:
1 Minuto WallBall
1 Minuto Kettlebell Russian Swing
1 Minuto Calorie Bike
1 Minute Rest

 

Sabato

AMRAP 5:
30/21 Calorie Row
21 Power Snatch (40/25)
Max Lateral Barbell Burpees


Rest 5 Minuti

AMRAP 5:
30/21 Calorie Row
15 Power Snatches (50/30)
Max Lateral Barbell Burpees

Rest 5 Minuti

AMRAP 5:
30/21 Calorie Row
9 Power Snatch (60/35)
Max Lateral Barbell Burpees


   
 

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