1-7 aprile

Lunedì


AMRAP 20
30 Single Arm Dumbbell Push Press (22/15)
30 Double Under
30 Wallball (20/14)
30 Double Under


5 Round
20 Single Arm Dumbbell Push Press (22/15)
20 Double Under
20 Wallball
20 Double Under


Martedì


Snatch Complex
On the Minute x 8
Snatch Grip Deadlift
Snatch High Pull
Power Snatch



25 - 20 - 15 - 10 - 5
Power Snatch (30/25)
Toes-to-Bar
Burpees


3x
A1) 30'' L-Sit/ pike up hold
A2) Max Strict C2B / 8 Ring Rows


3x
B1) 5 Man Maker
B2) 3 Rev Wall Climb

 

Mercoledì

AMRAP 5:
Buy-In: 50/35 Calorie Row
senza pausa…
12 Deadlift (80/60)
8 Box Jump Over (24/20)


Rest 5 Minuti
AMRAP 5:
Buy-In: 35/25 Calorie Row
senza pausa…
8 Deadlift (100/68)
8 Box Jump Over (24/20)


Rest 5 Minuti
AMRAP 5:
Buy-In: 20/15 Calorie Row
senza pausa
4 Deadlift (120/75) 
8 Box Jump Over (24/20)

Team di 2

AMRAP 18
Buddy A: 30/18 Cal Row
Buddy B: 10 2KB DL+ Max box jump over


Giovedì

5 Round
5 Strict Handstand Push-up
10 Strict Pull-up
20 AbMat Sit-up
30 m Walking Lunge


3X
A1) 6-10 One arm Half Kneeling filley press
A2) 20/20'' One Arm plank hold
A3) 20 Sit-up
A4) 20 Claping Push Up


Venerdì

4 Round
400 Metri Run
3 Round di “Macho Man” (50/30)

1 Round di “Macho Man”
3 Power Clean
3 Front Squat
3 Push Jerk


 

4 Round
400 Metri Run
3 Round di 6 KB Swing + 6 Goblet Squat


 

Sabato

Team di 3: 
AMRAP 25: 
120/90 Calorie Bike 
60 Alternating Dumbbell Snatch (35/22) 
300 Double Under 
15 Rope Climb


 

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