7-13 Ottobre

Lunedì


Build to a Heavy Single
Squat Snatch

“Snake Bite”
21-15-9:
Squat Snatch (40/25)
Chest to Bar Pull-Up


 

H.I.T

40-30-20-10:
Goblet Squat
Pull up


Martedì


3 x AMRAP 4:
15 Burpee Box Jump Over (24/20)
21 Power Clean
27/21 Cal Row


Rest 4 Minuti tra i Round

Round 1: 60/40
Round 2: 50/35
Round 3: 40/30


 

H.I.T

15 min
- 30m Quadruped Walk
- 60'' Deadbug
- 30 Tuck Up
- 60'' Superman Hold


 

Mercoledì


Build to a Heavy Single
Strict Press


5 Round:
200 Metri Run
12/9 Calorie Row/Bike
9 Strict Press (40/35)


 

H.I.T


5 Round:
200 Metri Run
60 Plate Jump
10 DB Press /lato



 

Giovedì

Back Squat
3x6


50-35-20:
Double Under
AbMat Sit-Up


Directly Into…

50-35-20:
Double Under
Air Squat



 


H.I.T

3-4 Round
10 Clamshell w/3 sec pausa per lato
20 Alt weighted Cossack Squat
20m Crab Walk
10 Push Up (TEMPO)



 

Venerdì

Team di 2
AMRAP 20:
50 Wallball (20/14)
40 Kettlebell Swing (24/16)
30/24 Calorie Row
20 Stone over the box



 

 


 

H.I.T

Team di 2

200 Wallball (20/14)
dopo ogni break
10 KB Swing

(I go You go)



 

Sabato

“Adderall”
0:00 - 10:00
1 Mile Run
Max Clean and Jerk (60/40)
10:00 - 13:00
Rest


13:00 - 20:00
800 Metri Run
Max Power Snatch (50/30)


20:00 - 23:00
Rest


23:00 - 27:00
400 Metri Run
Max Thruster (40/25)



 

 

Domenica

5 Round:
1000-800-600-400-200 Metri Row
100 Metri Farmers Carry (32’s/24’s)
30mt Walking Lunge


 

 

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