4-10 Novembre

Lunedì


AMRAP 9:
2 Kettlebell Swing (32/24)
2 Box Jump (24/20)
4 Kettlebell Swing (32/24)
4 Box Jump (24/20)
….
Aumenta di (2) Rep Fino alla fine


H.I.T

AMRAP 9:
2 Kettlebell Swing 2 Box Jump
4 Kettlebell Swing 4 Box Jump
.
Aumenta di (2) Rep Fino alla fine

 

Martedì

Push Jerk
Heavy Set da 3


AMRAP 12:
15 Push Jerk (50/35)
30 Air Squat
60 Double Under



 


H.I.T

3-4 Round
10 Cossack Lunges W plate
20 m DB Bear Crawl
10 Y Shoulder Raises 2” pausa top


Mercoledì

 

5 Round:
AMRAP 4:
20/15 Calorie Row
20 Burpees
Max Shuttle Run (10 Metri)


Rest 4 Minuti tra i Round

 

H.I.T


4 Round:
Ogni 4 min
30 Plate Jump
20 Shuttle Run (10 Meteri)
10 Burpees plate


 

 


 

Giovedì

Ogni Minuto x 20
Odd: 40 Secondi Max Kettlebell Swing
Even: 40 Secondi Max Wallball


*Score: swing + wallball del round.




H.I.T

3-4 Round
1-3 Rev wall Climb
20 Tuck Up
3-5 Strict Toes to Ring
60” Plank



 

Venerdì

AMRAP 20
30 Single-Dumbbell Box Step-up (22/15)
20 Single-Dumbbell Hang Clean & Jerk (22/15)
30 Box Jump (24″/20″)
20 Single-Dumbbell Hang Clean & Jerk (22/15)


 


 

 


 

H.I.T

AMRAP 18
30 Single-Dumbbell
Box Step-up
20 Single-Dumbbell Hang Clean & Jerk
30 Box Jump
20 Single-Dumbbell Hang Clean & Jerk



 

Sabato

For Time:
200 Metri Run, 21 Toes to Bar, 21 Burpees
200 Metri Run, 18 Toes to Bar, 18 Burpees
200 Metri Run, 15 Toes to Bar, 15 Burpees
200 Metri Run, 12 Toes to Bar, 12 Burpees
200 Metri Run, 9 Toes to Bar, 9 Burpees
200 Metri Run, 6 Toes to Bar, 6 Burpees
200 Metri Run, 3 Toes to Bar, 3 Burpees



 


 

Domenica

Shoulder Press
Heavy Set da 3


5 Round:
10 Strict Press (35/25)
20 Plate GTOH (20/15)


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