18 - 24 Febbraio

Lunedì

 

Ogni 4' per 6 Rounds:
12 Dumbbell Snatch @22,5/15
12 Burpee Over Dumbbell
12 x 10mt Shuttle Sprint


 

 

Ogni 4' per 4 Round:

12 Dumbbell Snatch 
12 Burpee Over Dumbbell
12 x 10mt Shuttle Sprint


Martedì

 

AMRAP 18'
9 Power Clean @50/35
12 Strict HSPU
9 Front Squat @50/35
12 Strict Pull-up


 

3x
A1) 10- 12 DB Floor Press
A2) 45' Dead Bug Controlateral
A3) 20 Prisoner Walking Lunges
A4) 30'/30' DB Side plank Hold


Mercoledì

 

Push Jerk
Heavy Set di 3



AMRAP 15'
60 Double Under
30/21 Calorie Bike/Row
10 Push Jerks @75/50


 


AMRAP 12'

50 Salti
15/12 Cal Row
10 DB Push Press


 

Giovedì

 

5 Round
20 Kettlebell Swing@24/16
20 AbMat Sit-up
20 Wallball


 

 

3x
A1) 15 Ball Sit Up
A2) 8/8 One Arm Row Standing 
3x
B1) 6/6 KB  Front rack reverse Lunges
B2) 8-15 Ball Push Up


Venerdì

 

 

OPEN 19.1

 

 

21-15-9

Cal Row
Goblet Squat
Burpee
Knee Up

 

Sabato
 

Team of 3
For Time (Cap 30'):
120 Power Snatch @30/25
120 Box Jump Over
12 Rope Climb
90 Power Snatch @40/30
90 Box Jump Over
9 Rope Climb
60 Power Snatch @50/35
60 Box Jump Over
6 Rope Climb
30 Power Snatch @60/40
30 Box Jump Over
3 Rope Climbs


 

 
 

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