28 Ottobre - 3 Novembre

Lunedì

AMRAP 15:
30 AbMat Sit-up
20 Wallball (20/14)
100mtFarmers Carry (24/16)


H.I.T
 

AMRAP 15:
30 Sit Up
20 Wallball
100mt Farmer Carry


Martedì

AMRAP 12:
15 Burpee
12 Deadlifts (50/35)
9 Hang Power Clean
6 Push Jerk


 


H.I.T

15 Min
30m Walking Lunges
15-30'' Pull up Hold
30 Arch Up
60'' Sumo Squat Hold


Mercoledì

 

For Time:
150 DU
30 Box Jump Over (24/20)

1500mt Row
30 Box Jump Over (24/20)
150 DU
 

 

 

 

 

H.I.T

600mt Run
100 Salti
50 Box Jump
100 Salti
600mt Run

 


 

Giovedì

20' Amrap
Ogni 2' di Row/Bike/Run
7 Double Dumbbell Strict Press @22/15



 

H.I.T

3-4 Round
10m Banded Side Walk 5/5
20m Crab Walk
MAX Diamond Push Up
100m OH plate Carry


 

Venerdì


21-15-9
Deadlifts (100/70)
Handstand Push-up


 

 

 

 

H.I.T
Amrap 9'
20 KB DL
10 Push Up



 

Sabato

Team of 3

For Time: (cap 12')

21-15-9
Kettlebell Swing (32/24)
Burpee

2' Rest


AMRAP 12
100/70 Calorie Bike/Row
100 Box Jump
100 Toes to Bar


 

 

 

Domenica

4 Round:
30/21 Calorie Bike/Row
30 DB Snatch @22/15
30 AbMat Sit-up

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