11-17 Febbraio

Lunedì


Front Squat
Build to Heavy Single



21-15-9
Kettlebell Swing (32/24)
Box Jump Over (24/20)
Front Squat (60/40)



 


 

21-15-9
Kettlebell Swing
Box Jump Over (24/20)
Goblet Squat


Martedì


AMRAP 15:
25 Double Under
5 Power Snatch (60/40)
25 Double Under
5 Bar Muscle-up


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


2-3x
B1) 10-15 Push up
B2) 16 goblet lunges 8/8
B3) 45/60 sec Dead Hang L-Hold


 

Mercoledì

AMRAP 5:
15 Burpees
21 Power Clean (70/45) 
27/21 Calorie Bike


Rest 5 Minuti

AMRAP 5:
15 Burpees
21 Power Clean (60/40) 
27/21 Calorie Bike



Rest 5 Minuti

AMRAP 5:
15 Burpees
21 Power Clean (50/35) 
27/21 Calorie Bike



 

 

4 Round:

40m Farmers Carry (24’s/16’s)
20 Wallball (20/14)
10 DB press


Giovedì

5 Round:
21 Wallball (20/14)
60m Farmers Carry (24’s/16’s)
9 Strict Handstand Push-up



 

 

3-4x
A1) 40m Quadruped Walk
A2) Toes to bar/ ring 8/10
A3) 20 Russian Twist


Venerdì

AMRAP 20:
30 Overhead Squat (40/30)
30 Box Jump (24/20)
30 Toes to Bar
30/21 Calorie Row

 

 

AMRAP 15:
30 Box Jump
30 Knee up
30/21 Calorie Row


Sabato

Team di 3

For Time (30 Minuti Cap)
3 Round:
30 Deadlift (40/25)
30 Hang Power Cleans (40/25)
30 Push Jerks (40/25)
150/100 Calorie Bike
2 Round:
30 Deadlift (60/35)
30 Hang Power Clean (60/35)
30 Push Jerk (60/35)
150/100 Calorie Bike
1 Round:
30 Deadlift (70/45)
30 Hang Power Clean (70/45)
30 Push Jerk (70/45)
 
 


 

 

 

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