21-27 Gennaio

Lunedì

AMRAP 15:
15 Hang Power Snatch (40/25)
30 Double Under
15 Overhead Squat (40/25)
30 Double Under


  AMRAP 15:
10 DB Snatch
30 Double Under
10 DB Squat
30 Double Under


Martedì

3 Round
20 Mountain Climber
20 Pull-up


Directly into…

3 Round
9 Power Clean (50/35)
9 Push Jerk (50/35)


  4x
A1) 12-15 GHD Sit Up
A2) Max Ring Dip / Push Up
A3)30m DB Bear Crawl


Mercoledì

 

AMRAP 5:
Buy-In: 50 Wallball (20/14)
12 Deadlift (80/55)
12 Lateral Barbell Burpees


Rest 5 Minuti

AMRAP 5:
Buy-In: 35 Wallball (20/14)
9 Deadlift (100/65)
9 Lateral Barbell Burpees


Rest 5 Minuti

AMRAP 5:
Buy-In: 20 Wallball (20/14)
6 Deadlift (120/75)
6 Lateral Barbell Burpees


  AMRAP 5:
Buy-In: 25 Wallball
10 Deadlift
10 Burpees


Rest 3 Minuti

AMRAP 5:
Buy-In: 25 Wallball
10 Deadlift
10 Burpees


Giovedì
 

Strict Press
Build to a Heavy Sets di 5-3-1


“Body Armor”
AMRAP 13:
10 Strict Toes to Bar
10 Strict Press (40/25)
30m Walking Lunges


  EMOM 12
1) 30' Wall Deadbug Hold
2) 10 Russian Sit-up W/ plate
3) 15 KB Suitcase DL /lato


Venerdì

3 Round:
500 Metri Row
12 Front Squat (70/45)
21 Box Jump Over (24/20)


 
3 Round:
500 Metri Row
12 Goblet Squat
21 Box Jump (24/20)


 

Sabato

5 Round (Nei 4:00): 
5 Dumbbell Hang Clean and Jerk (Sinistra)
5 Dumbbell Hang Clean and Jerk (Destra)
10 Alternating Dumbbell Power Snatch (22/15)
10 Chest to Bar


   
 

Area Riservata







Ultimi Post