7-13 Ottobre
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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 |
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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 |
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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 |
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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) |
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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) |
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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) |
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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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