11-17 Novembre

Lunedì

AMRAP 5:
1000 Metri Row
Max Wallball (20/14)

Rest 5 Minuti

AMRAP 5:
50 Wallball (20/14)
Max Metri Row


H.I.T

AMRAP 12:
12 DB Snatch
12 Push-up

 

Martedì

AMRAP 12:
12 Power Snatch (40/25)
12 Push-up
12 Chest to Bar



H.I.T

3-4 Round
20m KB OH Walking Lunges
10 Windshield Wipers /Lato
20 Band Pull Apart W/ 2 Sec Pausa
30” Clamshell Hold /lato


Mercoledì


5 Round
Minuto 1: 50 Double Under
Minuto 2: 25 AbMat Sit-up
Minuto 3: Max Calorie Row
Minuto 4: Rest


 

H.I.T

4 Round
Ogni minuto
1: 80 Plate Jump
2: 25 Sit-up
3: 15 Goblet Squat
4: Rest



 

Giovedì

18 min Grind

10 2KB Deadlift
30m Front Rack Carry (deliberatamente piano)
5 Man Maker
10-15” Tuck Pull up Hold




H.I.T


3 Round
4-6 /lato RNT Rev Lunge
3-6 Tall Box Jump Step Down


Subito dopo

3 Round
20 Frog Pump
3-5 Strict Toes to Ring


 

Venerdì

 


5 Round,
10 Pull-up
20/15 Calorie Row
30 Wallball (20/14)



 

H.I.T


 

5 Round,
10 Renegade Row
20 Wallball
30 Climber



 

Sabato

 

Team di 3
AMRAP 25:
200 Metri Plate Run (25/15)
7 Burpee
7 Deadlift (90/65)


*Il round inizia quando il compagno rientra dalla corsa


 


 


 

Domenica
 

3 Round:
100 Double Under
200 Metri Farmer Carry (24’s/16’s)
400 Metri Row


 

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