15-21 Giugno

Lunedì

AMRAP 16:
10 Renegade Row* (22’s/15’s)
20 Double Dumbbell Deadlift (22’s/15’s)
30 AbMat Sit-up

*Renegade Row - 1 Push-up, Row (Sx), Row (Dx)

HIT

AMRAP 16:
5 KB Row /Lato
10 push up
20 KB Deadlift
30 AbMat Sit-up


Martedì

AMRAP 25:
500 Metri Row
3 Round:
4 Strict Pull-up
8 Power Snatch @50/35
12 Jumping Lunge

 

HIT

4 Set
10 Glute bridge Walkout
20 Push Up
30 Pike Up
20 Sec Star Plank /lato


Mercoledì

3 Round di 1:00 per stazione:
Dumbbell Goblet Thruster
Single Dumbbell Power Clean
Hop over the Dumbbell
Single Arm Push Press
Burpees
Rest


HIT

3 Round di 1:00 per stazione:
KB Goblet Squat
KB Swing
Hop over the KB
Single Arm Push Press
Burpees
Rest

Giovedì

8 Round:
:20 Secondi Single Arm Z-Press (Sx)
:10 Secondi Rest
:20 Secondi Hollow Rock
:10 Secondi Rest
:20 Secondi Single Arm Z-Press (Dx)
:10 Secondi Rest
:20 Secondi Walkout Push-Up
:10 Secondi Rest

HIT

8 Round:
:20 Secondi Single Arm Z-Press (Sx)
:10 Secondi Rest
:20 Secondi Hollow Hold
:10 Secondi Rest
:20 Secondi Single Arm Z-Press (Dx)
:10 Secondi Rest
:20 Secondi Walkout Push-Up
:10 Secondi Rest


Venerdì

For Time:
100 Double Under
21 Strict Pull-up
21 Squat Clean @60/40
75 Double Under
15 Strict Pull-up
15 Squat Clean @60/40
50 Double Under
9 Strict Pull-up
9 Squat Clean @60/40


HIT

40 Burpees
400 Run
80 Kb Swing
400 Run
40 Lunge


Sabato

50 Burpees
1 Miglio Run
75 Power Snatch @30/25
1 Miglio Run
100 Metri Walking Lunge

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