9-15 settembre

Lunedì

For Time: 
800 Metri Run
50 Barbell Thruster
800 Metri Run
50 Burpees
800 Metri Run
50 Barbell Thruster


H.I.T

600 Metri Run
60 Goblet Squat
400 Metri Run
40 KB Press
200 Metri Run
20 Burpees

 

 

Martedì


AMRAP 18:
20 Dumbbell Snatch (22/15)
20/15 Calorie Bike/Row 
20 Dumbbell Box Step-Up (24″/20″)
20 Pull-up



H.I.T

EMOM 12
ODD: 5-8 Kip HSPU
EVEN: 50 Double Under


 

 

 

Mercoledì

For Time: 
2k Row
10 Round di
“Heavy Chief” (70/45)




1 Round di “Heavy Chief”: 
3 Power Clean
6 Push-up
9 Air Squat


H.I.T


AMRAP 15:
20 DB Snatch
40 Plate Jump
20 Step UP
40 Plate Jump
20 Jumping Pull Up
40 Plate Jump


 

Giovedì


EMOM 15: 
MIN 1: 200 Metri Run
MIN 2: 20 2KB Swing 32/24
MiN 3: 1-2 Rope Climb


 

H.I.T

3-4 Round
20m Farmer Carry
60” Wall Squat Hold
6-10 Ring Rows 31x2


 

Venerdì

Team di 3
3 Round:
4 Minuti Row Calorie
3 Minuti Wallball (20/14)
2 Minuti Burpees


 

H.I.T

Amrap 20: 
100 Metri Run
20 Sit Up
30 Alt Lunges
40” Dead Hang



 

Sabato

For Time:
Buy-In: 1 Mile Run


21-15-9:
Deadlift (100/70)
Box Jump Over(24/20)
Toes to Bar


Cash-Out: 1 Mile Run


 

 

Domenica

Ogni 4:00 x 5 Round:
12/9 Calorie Row
6 Hang Power Clean
12/9 Calorie Row
6 Push Jerk


 

Area Riservata







Ultimi Post