4-10 febbraio

Lunedì


AMRAP 5: 
27/20 Calorie Row
27 Thruster (50/35)
27 Chest to Bar


Rest 5 Minuti


AMRAP 5: 
21/15 Calorie Row
21 Thruster (40/30)
21 Toes to Bar



Rest 5 Minuti


AMRAP 5: 
15/10 Calorie Row
15 Thrusters (35/25)
15 Pull-up



 

AMRAP 15:
30 Dumbbell Snatch
20 Burpees
10 Calorie Bike/Row


Martedì


AMRAP 16:
30 Dumbbell Hang Clean and Jerk (22/15)
25/18 Calorie Bike/Row
20 Lateral Barbell Burpees
15 Deadlift (100/75)


 

 

3x
A1) 45'' Arrested superman Hold
A2) Ring Rows 8-10


2-3x
B1) 4-6 DB One arm ball bench press
B2) 16 mixed suitcase lunges 8/8
B3) 45/60 sec Plank


 

Mercoledì


Tempo Back Squat
5 set da 2
7 secondi down, 3 secondi pausa



1-2-3-4-5-6-7-8-9-10: 
Dumbbell Front Squat (22’s/15’s)


Dopo ogni Round: 30 Double Under


 

 

1-2-3-4-5-6-7-8-9-10: 
Goblet Squat


Dopo ogni Round: 50 Salti di Corda

Giovedì

 

Snatch Complex
On the Minute x 10
1 Hang Power Snatch + 1 Power Snatch


Randy”
For Time: 
75 Power Snatch (35/25)


3-4x
A1) Reverse wall climb 2-3
A2) Toes to ring 8/10
A3) 40 m Farmer Carry
A4) 20 tergicristallo


Venerdì

 

In Team di 2
AMRAP 20:
75 Wallball (20/14)
60 AbMat Sit-up
45/30 Calorie Row
30 Burpee Box Jump (24/20)

 

 

AMRAP 12:
25 Wallball (20/14)
20 AbMat Sit-up
15 Box Jump (24/20)


Sabato

For Time:
75/50 Calorie Row


Directly Into…

3 Round:
21 Chest to Bar
15 Overhead Squat (50/35)
9 Power Clean and Jerk (50/35)


 

 

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