28 gennaio- 3 febbraio

Lunedì


Push Jerk
Heavy Set di 3



For Time:
1,000 Metri Row

Directly into…



3 Round
21 Deadlift (60/40)
15 Lateral Barbell Burpees
9 Push Jerk (60/45)

  3 Round
21  2KB Deadlift
15 Burpees
9 One Arm Press /lato
 

Martedì


For Time:
50-40-30-20-10:
Double Under
AbMat Sit-up


Directly Into…

5-10-15-20-25:
Kettlebell Swing (24/16)
Wallball (20/14)


  EMOM 16
1- 20 DB Glute Bridge
2- 30” Wall Deadbug
3- 10 Clamshell /lato
4- Max Strict Pull up

 
 

Mercoledì


AMRAP 18:
30/21 Calorie Bike o Row
3 Round di “Cindy”
10 Power Snatch (50/35)


  AMRAP 15:
10 Burpees
3 Round di “Cindy”

10 Alt DB Snatch
 

 

Giovedì

On the 3:00 x 5 Round:
21 Plate Hops
12 Shuttle Sprint
6 Deadlift


Aumenta il peso dei Deadlift

   

 

3x
A1) GHD Beck ext 12-15
A2) DB bear crawl 20m


3X
B1) 10 Face pull
B2) 2/3  HS 
Negative 3Sec
2 Reverse Wall climb

 

Venerdì


Hang Squat Clean
Heavy Single


 

For Time:
50 Burpees
40/30 Calorie Bike
30 Hang Squat Clean (50/35)


  On the 3:00 x 4 Round:
21 Plate Hop
12 Shuttle Sprint
6 KB Deadlift
 

Sabato
 

Team di 3 (30:00 Time Cap)
For Time:
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatch (60/40)
15 Rope Climb
50 Power Snatch (50/35)
75 Box Jump Over (24/20)
100/70 Calorie Row


   
 

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