14-20 Ottobre

Lunedì


On the 4:00 x 5 Round:
9 Burpee Box Jump (24/20)
15 DB Front Squat (22’s/15’s)
200 Run


H.I.T

4 Round
9 Burpee
15 Goblet Squat
200 Run



Martedì


Deadlift
Build to a Heavy Set di 5


AMRAP 12:
6 Strict Handstand Push-up
9 Deadlifts (100/70)
30 Double Under



 

H.I.T

15 min
- 10m Side Walk 5/5
- 30m walking Lunges
- 10 Walkout
- 30 Frog Pump


 

 

Mercoledì

 

3 Round:
50 Air Squat
400 Metri Run
30/24 Calorie Row
200 Metri Plate Run (15/10)


H.I.T


3 Round:
400 Metri Run
30 Air Squat
20 Box Jump



 

Giovedì


EMOM 20
Odd: 15/ 12 Calorie Row
Even: 15 Burpees



H.I.T

3-4 Round
45-6o'' Plank
15-20'' Pull up hold
10 Leg Lowering 40x0 TEMPO
10 Dynamic Push Up



 

Venerdì

Open 20.1”

AMRAP 15
8 Snatch (40/30)
10 Lateral Burpees



 

 


 

H.I.T
 

AMRAP 15
8 DB Snatch
10 Burpees



 

Sabato

Beppe&Indra si sposano

Box Chiuso
 

Domenica

50-40-30-20-10: Calorie Row
400: Run


 

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