4 - 10 Marzo

 

Lunedì

 

For Time:                                                            
100 Double-Under, 
50 Reverse Lunges, 
25 Pushup
80 Double-Under, 40 Reverse Lunges, 
20 Pushup
60 Double-Under, 30 Reverse Lunges, 
15 Pushup
40 Double-Under, 20 Reverse Lunges,
10 Pushup
20 Double-Under, 10 Reverse Lunges, 
5 Pushup





For Time:

80 Salti , 40 Reverse Lunge, 20 Pushup
60 Salti, 30 Reverse Lunge, 15 Pushup
40 Salti, 20 Reverse Lunge, 10 Pushup

 

 

Martedì

Team di 3

5 Round :
9 Deadlift @100/70
12 Barbell Burpee
21/15 Calorie Bike/Row

 



3x
A1) 6-10 DBs Push Press
A2)10/10 Bird to Dog Drill


3x
B1) 6/6 DB One arm Floor Press
B2) 20mt/20mt KB CrossCarry


 

Mercoledì

For Time:
50 Box Jump Over
40 Pull-up
30 Power Snatch @50/30






For Time :
30 Box Jump
20 Pull Up
30 DB Snatch


Giovedì

 

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


 

 

3-4x

A1) 45”- 60” KB DeadBug
A2) 8/8 Front Rack KB Split Squat
A3) 4-8 Strict Toes to Ring
A4) 20 Band Apart


 

 

Venerdì

 

OPEN 19.3

 
 

Sabato

 

Teams of 3
AMRAP 25:
15/12 Calorie Bike/Row
12 Kettlebell Swing @24/16
9 Burpees


 
 

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