12-18 Agosto

Lunedì

Heavy Complex
1 Power Snatch
1 Overhead Squat
1 Squat Snatch


Scalato
2 Power Snatch
1 Overhead Squat


For Time:
21 Lateral Barbell Burpees
21 Power Snatch (50/35) 
15 Lateral Barbell Burpees
15 Overhead Squat (50/35) 
9 Lateral Barbell Burpees
9 Squat Snatch (50/35)


H.I.T


For Time:
21 Burpees
21 Ball Thruster
15 Burpees
15 Ball Thruster 
9 Burpees
9 Ball Thruster


 

Martedì


4 Round:
400 Metri Run
20 Dumbbell Hang Clean and Jerk (22/15)
15 Pull-up


H.I.T

4X
30'' One Hand Ring Rows Hold /lato
15 GHD Sit Up
10 Bird Dog /lato


 

Mercoledì

0:00 - 12:00
AMRAP 12
100m Overhead Carry Dx
10 Goblet Squat
100m Overhead Carry Sx
20 Sit-Up


14:00 - 32:00
Ogni 3:00 x6
Odd
Buy In: 15 Weighted Sit-Up
AMRAP
10 Hollow Press Dx
10 Push-Up Knee to Elbow
Even
Buy In: 15 Weighted Sit-Up
AMRAP
10 Hollow Presses Sx
10 Dumbbell Reverse Lunge


34:00 - 42:00
8 Min Cap
2 Round
200m Run W/ Dumbbell
200m Run
20 Dumbbell Snatch


H.I.T


4 Round:
200 Metri Run
40 Double Under
10 KB Press (cambio braccio ogni round)


 

Giovedì

Box Chiuso

 

Venerdì

3 Round a coppie:
250 Metri Row
500 Metri Row
750 Metri Row


Ogni atleta fa un intervallo. 
Rest quando il partner lavora.


 

 

H.I.T

0:00 - 12:00
AMRAP 12
100m Overhead Carry Dx
10 Goblet Squat
100m Overhead Carry Sx
20 Sit-Up
14:00 - 22:00
8 Min Cap
2 Round
200m Run W/ Dumbbell
200m Run
20 Dumbbell Snatch


 

Sabato

 

Area Riservata







Ultimi Post