2-8 Dicembre

Lunedì

AMRAP 12:*
35 Double Under
25 Air Squat
15 Kettlebell Swing (24/16)
*All'inizio di ogni minuto : 3 Burpees



 

 

H.I.T

AMRAP 12:*
50 Plate Jump
25 Air Squat
15 Kettlebell Swing
*All'inizio di ogni minuto : 3 Burpees

 

Martedì


3 Round:
400 Metri Run
10 Power Clean (70/50)
500/400 Metri Row
10 Push Jerk (70/50)



H.I.T

4 Round

30m Quad Walk Walk
10 Alt KB Thruster
3 Wall Climb


Mercoledì

 

Heavy Complex
3 Position Power Snatch




AMRAP 3:
100 Run
12 Power Snatch (40/25)


Rest 3 Minuti

AMRAP 3:
100 Run
8 Power Snatch (50/35)


Rest 3 Minuti

AMRAP 3:
100 Run
4 Power Snatch (60/40)


 

H.I.T

3 Round
AMRAP 3:
100 Run
10 Swing


Rest 2 Minuti


 


 

Giovedì

3-4 Round
20Sec Tuck L-Sit
10 See Saw KB Press
8 Push Up 20x0
Rest 30''
10 Elbow to tall Plank
8 Kipping Pull Up/ Ring Rows
6 Hindu Push Up
Rest 90''


 

HIT

4 Round
15-30” Tucked Chin Over the Bar
30 Lateral Band Walk
10 KB OH Tall Kneeling to Stand 5/5



 

Venerdì

Singola Moderata
Tempo Deadlift 41x1


For Time:
50 DU
25 Sit-up,
2 Deadlift
50 DU
25 Sit-up,
4 Deadlift
50 DU
25 Sit-up,
6 Deadlift
50 DU
25 Sit-up,
8 Deadlift
50 DU
25 Sit-up,
10 Deadlift


Barbell: (120/85)

 


 

H.I.T


 

AMRAP 12:
20 Sit Up
15 Box Jump
10 2 DB Deadlift



 

Sabato

Team di 3
For Time (30 Minuti Cap):
800 Metri Team Plate Run (15/10)
80/60 Calorie Row
80 Box Jump Over (24/20)
80 Overhead Squat (40/25)
80 Hang Power Snatch (40/25)
80 Overhead Squat (40/25)
80 Box Jump Over (24/20)
80/60 Calorie Row
800 Metri Team Plate Run (15/10)


 

 

Domenica

Box Chiuso

 

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