15-21 Aprile

Lunedì


5 Round

10 Power Clean (60/35)
10 Burpees



 

 

5 Round
10 KB Swing
10 Burpees


Martedì


5 Round:
1 Minuto Wallball (20/14)
1 Minuto Push Press (40/25)
1 Minuto Calorie Bike
1 Minuto Rest


 

4x
A1) 20” Hang Bar Hold (top/ bottom)
A2) 40” Wall deadbug
A3) 60” Plank Hold


 

Mercoledì


3 Round:
10 Front Squat (60/45)
20 Pull up
50 Double Under



 

 

4 Round:
1 Minuto Wallball (20/14)
1 Minuto DB Press
1 Minuto Calorie Bike
1 Minuto Rest


Giovedì

3 Round: 
500 Metri Row 
12 Deadlift (Bodyweight)
21 Box Jump (20′)


 

3X
A1) 20m DB Bear Crawl
A2) 20/20'' Side plank hold
A3) 6-10 Weighted Pull up
A4) 10 Tempo Push Up


Venerdì

For Time:
30 Power Snatch
30 Power Clean and Jerk
30 Thruster


Barbell: 40/30

 




 

Sabato

21-18-15-12-9-6-3
200 Metri Run 
Toes to Bar 
Burpees


 

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