25 Febbraio - 3 Marzo

Lunedì

 

Deadlift
Heavy Set di 3



4 Rounds:
21 Deadlift @60/40
15 Box Jump Over
9 Push Jerk @60/40


 

 

 

 

2 Round :
30 Wall Ball
20 Cal Row
3 Round Cindy



 

Martedì

For Time:
75 Wallball
50/35 Calorie Bike/Row
10 Rounds di Strict “Cindy”


 

 

 


3x
A1- 5-10 Strict Pull Up
A2-15/15 Side Plank Reach


3x
B1-8/8 Front rack KB Split Squat
B2-12 DB OH Sit Up


 

Mercoledì

 

AMRAP 15:
5 Power Snatch @50/35
10 Overhead Squat
15 Hang Power Clean
20/15 Calorie Row/Bike
50 Double Under


 

 

Amrap 15'
10 DB Snatch
10 DB OH Lunges
20/15 Cal Row/Bike
50 Salti


Giovedì

 

“Goat Day”
EMOM 20'
Odd Minute: Movimento 1
Even Minute: Movimento 2


 


3-4x

A1 - 45”/1' Feet Elevated Plank Hold
A2 - 30 Plate Russian Twist
A3 - 8/8 Half Kneeling DB Press
A4 - 10/10 One arm Suitcase DL



 

Venerdì
 

OPEN 19.2

 

 

4 Rounds:
21 AbMat Sit-up
18 Ball Squat Jump
15mt Walking Lunges


Sabato


 

Teams of 3
For Time: (30 Minute Time Cap)
150/100 Calorie Bike/Row
70 Clean and Jerk @60/40
70 Toes to Bar
50 Clean and Jerk @70/45
50 Chest to Bar Pull-up
30 Clean and Jerk @80/50
30 Bar Muscle-up
150/100 Calorie Bike /Row



 

 
 

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