14-20 gennaio

Lunedì


Hang Power Clean
Heavy Set di 2


DT”
5 Round:
12 Deadlift(70/45)
9 Hang Power Clean(70/45)
6 Push Jerks(70/45)


             2 round
2 min Calorie Bike
2 min Corda
2 min Row


Martedì


60/30 Calorie Bike
300 Double Under
2K Row


  2x
A1) 30' GHD Sorenson Hold
A2) Max Strict Pull up



EMOM 12
1) 30' Hollow Hold
2) 10 alt KB front Rack tall kneeling to stand
3) 14 alt DB Curl to OH


Mercoledì

1 Pausing Front Squat + 1 Front Squat
Build to Heavy Complex


“Satans Whiskers”
3 Round
10 Chest-to-Bar
10 Front Squat (75/35)
10 Burpees


  AMRAP 15:
30 AbMat Sit-up
20 x 10 Metri Shuttle Sprint
10 Alt Dumbbell Snatch


Giovedì

AMRAP 15:
30 AbMat Sit-up
20 x 10 Meter Shuttle Sprint
10 Alt Dumbbell Snatch (35/22,5)


  5 Set

8-10 Clamshell /Lato
6-10 Strict Toes to ring
10-12 Push Up

 

Venerdì

'Fight gone bad'

3 Round:
1 Minuto ad ogni Stazione
Wallball (20/14)
Sumo Deadlift High Pull (35/25)
Box Jump (20″)
Push Press (35/25)
Calorie Row 
Rest


  2 Round:
1 Minuto ad ogni Stazione

Wallball (20/14)
KB Deadlift
Box Jump (20″)
DB Press
Calorie Row 
Rest


Sabato

Team di 3
For Time (Cap 30):
2 Round
30 Bar-Facing Burpees
30 Hang Squat Clean (40/25) 
30 Toes to Bar
30 Thruster (40/25)


150/100 Calorie Bike

2 Round:
30 Bar-Facing Burpees
30 Hang Squat Clean (50/30) 
30 Toes to Bar
30 Thrusters (50/30)


150/100 Calorie Bike

2 Round:
30 Bar-Facing Burpees
30 Hang Squat Clean (60/35) 
30 Toes to Bar
30 Thruster (60/35)


   
 

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