10-16 Giugno

Lunedì

AMRAP 18:
18/12 Calorie Bike
15 Wallball (20/14)
12 Alt Dumbbell Snatch (22/15)
9 Toes to Bar


H.I.T

AMRAP 15:
200 Run
10 Wallball (20/14)
10 Alt Dumbbell Snatch
10 Toes to Bar


 

Martedì

For Time:

15 Power Clean (70/45) 
600 Metri Run
10 Power Clean (70/45) 
400 Metri Run
5 Power Clean (70/45) 
200 Metri Run


 

H.I.T

4X
A1) 10m Rew seal Walk
A2) 20” one hand active hang /lato
A3) 30” HS Shoulder tap
A4) 40m Crab Walk


 

Mercoledì

In 5:00 min...
Buy-In 100 Double-Under
AMRAP:
12 Front Squat (40/25)
4 Burpee Box Jump Over (24'/20')

Rest 5:00

In 5:00 min...
Buy-In 100 Double-Under
AMRAP:
8 Front Squat (50/35)
4 Burpee Box Jump Over (24'/20')

Rest 5:00

In 5:00 min...
Buy-In 100 Double-Under
AMRAP:
4 Front Squat (60/40)
4 Burpee Box Jump Over (24'/20')


H.I.T

 

For Time:
15 Burpees
600 Metri Run
10 Burpees
400 Metri Run
5 Burpees
200 Metri Run


 

Giovedì

5 Rounds Ogni 5:00
10 Strict Pull-up
21/15 Calorie Row
10 - 8 - 6 - 4 - 2 Deadlift
*Aumenta il peso ogni round


 

H.I.T

4Set
5-10 Weighted Pull up
20 Tuck Up
30” 2KB Front Rack Walk


 

Venerdì

For Time:
52 Carte


Quori: Kettlebell Swing (24/16)
Fiori: Burpees
Picche: AbMat Sit-Up
Quadri: Goblet Squat (24/16)
Assi: 200 Metri Run


H.I.T

52 Carte


Quori: KB deadlift
Fiori: Burpees
Picche: AbMat Sit-Up
Quadri: Goblet Squat

 

 

Sabato
 

Time Cap 25:00

Team di 3
200/140 Calorie Assault Bike
... Directly into:
3 Round:
50 Toes to Bar
50 Box Jump Over (24'/20')
50 Power Snatche*

Round 1 - 40/25
Round 2 - 50/30
Round 3 - 60/35


 

 

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