25 Novembre 1 Dicembre

Lunedì


 

Heavy Complex:
Macho Man

3 Power Clean
3 Front Squat
3 Push Jerk


“Randy Savage”
AMRAP 12:
3 Round di Macho Man (60/40)
15 Toes to Bar



 

 

H.I.T


AMRAP 16:
15 Goblet Squat
45 Plate Jump
15 Kb Deadlift
45 Plate Jump

 

Martedì


Grind

6 min
5 KB Snatch DX
5 KB Snatch SX
5 Elevator Squat
30'' Russian Plank

3 min Rest

6 min
2 Wall Walk
15 sec Wall Facing Hold
10 Goblet Tall Kneeling to Stand
15 Russian Swing



H.I.T

4 Round
30-40'' Hang Flutterkick
20m Crab Walk
10 Alt KB Press top Down 30x0


 

 

Mercoledì

 

Pausing Overhead Squat
Heavy Single
*3 secondi di pausa



AMRAP 16:
15 Overhead Squat (40/25)
30 Double Under
15 Deadlift (40/25)
30 Double Under



 


 

 

H.I.T

AMRAP 12
10 Knee Raiser
15 Plate GTOH
20 Russian Twist

 


 

Giovedì

800 Metri Run
21 Hang Power Snatch (40/25)
21 Burpee Box Jump (24/20)
400 Metri Run
15 Hang Power Snatch (40/25)
15 Burpee Box Jump (24/20)
200 Metri Run
9 Hang Power Snatch (40/25)
9 Burpee Box Jump (24/20)


 

HIT

4 Round
20 Toe Touch
20 Psoas March
20m Mixed Rack OH Carry 10/10



 

Venerdì

 


3 Round:
1:00 Wallball (20/14)
1:00 Single Dumbbell Snatch (22/15)
1:00 Box Jump (24/20)
1:00 Single Dumbbell Clean & Jerk (22/15)
1:00 Calorie Row
1:00 Rest

 


 

H.I.T


 

3 Round:
1:00 Wallball
1:00 DBSnatch
1:00 Box Jump
1:00 Climbers
1:00 Rest



 

Sabato

Mattina
“ I 3 Pompieri”
5 Clean (80/55)
11 Burpees Over the Bar
20 Double Under
19 Pull up


Pomeriggio 16/18
Masterclass di Kin Stretch
Max 15 posti



 


 

Domenica

3 Round:
1600 Metri Bike
800 Metri Row
400 Metri Run
20 Burpees


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