18-24 novembre

Lunedì

 

AMRAP 20:
10 Push Press (50/35)
10 Kettlebell Swing (24/16)
10 Box Jump (24/20)


 

 

H.I.T

AMRAP 12:
10 Kettlebell Swing
10 Box Jump

 

Martedì


10-20-30-40-50:
Double Under
AbMat Sit-up


Dopo ogni Set:
Rope Climb (1-2-3-4-5)



 


H.I.T

3-4 Round
10 KB Front Rack Tall Kneeling to stand
20 Tuck Up
20m Banded side walk
60” revers plank


Mercoledì

 

Heavy Complex:
1 Pausing Back Squat
(3 Secondi)
1 Back Squat


 

16 Min Grind

20m Sled Drag
30-60” BB Front rack Hold
8-12 Toes to ring
3-5 Rev Wall Climb


H.I.T

100-80-60-40-20
Plate Jump
10-20-30-40-50
Sit Up

Dopo ogni Round
1-2-3-4-5
Rev Wall Climb


 

Giovedì

AMRAP 12:
9 Hang Power Clean (60/40)
12 Push-up
15 Deadlift (60/40)

H.I.T



4 Round
10 Band Rows
3-5 KB Strict Press + 3-5 Windmill
30” Star Plank /lato

Cash Out
100 Tricep Ext w/Band



 

Venerdì

 


Team di 2
12 Round For Time:
12 Alternating Dumbbell Snatch (22/15)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run


 


 

 


 

H.I.T

Team di 2
AMRAP 16
10 Alt DB Snatch
10 Burpees
10x 10 Metri Shuttle Run



 

Sabato

AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swing (24/16)
Max Thruster (30/25)

Rest 4 Minuti


AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swing (24/16)
Max Thruster (40/30)

Rest 4 Minuti


AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swing (24/16)
Max Thruster (50/35)


 

 

 

Domenica
 

5 Round:
Max Bodyweight Bench Press
Max Strict Pull-up
400 Metri Run


Area Riservata







Ultimi Post