8-14 Aprile

Lunedì

Cap 12
21 - 15 - 9
Squat Snatch (40/35)
Chest-to-Bar



Variazione
AMRAP 12
12 Power Snatch (30/25)
12 Overhead Squat (30/25)

12 Pull-up


AMRAP 12
12 DB snatch Snatch
12 DB Squat
12 Pull-up


Martedì


AMRAP 4:
27/21 Calorie Row
21 Power Clean (50/35)
15 Burpee Box Jump Over (24/20)


Rest 4 Minuti

AMRAP 4:
27/21 Calorie Row
21 Power Clean (40/30)
15 Burpee Box Jump Over (24/20)



Rest 4 Minuti

AMRAP 4:
27/21 Calorie Row
21 Power Clean (30/25)
15 Burpee Box Jump Over (24/20)


4x
A1) 5 Renegade Rows
A2) 5 Russian dip / Ring Dip

5'
HS Practice

 

Mercoledì

AMRAP 18:
60 Double Under
45 Air Squat
30/21 Calorie Bike
15 Push Jerk (50/35)


AMRAP 15:
30 Double Under
20 Air Squat
10/8 Calorie Bike
5 DB press /lato


Giovedì

AMRAP 15:
1 Rope Climb
15 Kettlebell Swing (24/16)
30 AbMat Sit-up


3X
A1) 10 DB Curl /lato
A2) 20/20'' Side plank hold
A3) 10 Weighted Chin up
A4) 20 Maltese Push Up


Venerdì

5 Round
AMRAP 4:
600m Run
Max Calorie Row

 

4 Minuti Rest tra i Round

 

4 Round

Team di 2
20/15 Cal Row
200 Metri Run



 

Sabato

Team di 3
For Time (30 Minuti Cap):
100 Pull-up
100 Overhead Squat (30/25)
80 Box Jump Over (24/20)
80 Thruster (40/30)
60 Toes to Bar
60 Front Squat (50/35)
40 Burpee Box Jump (24/20)
40 Cluster (60/40)


 

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