29 Giugno - 5 Luglio

Lunedì

AMRAP 7:
4 Strict Pull-up *4 Bar MU
8 Front Squat 60/45
12 Push-up
16 Sit-up


Rest 3 Minuti

AMRAP 7:
4 Strict Pull-up *4 Bar MU
8 Front Squat 50/35
12 Push-up
16 Sit-up




HIT

16 Round:
20 Secondi Hollow Hold
10 Secondi Rest
20 Secondi Superman Hold
10 Secondi Rest


 


Martedì

AMRAP 18:
Buy-In: 1 Miglio Run


AMRAP nel tempo che resta:
50 Double Under
35 Air Squat
20 Dumbbell Plank Row (22’s/15’s)


 

HIT

AMRAP 15:
Buy-In: 1 Miglio Run


AMRAP nel tempo che resta:
50 Plate Jump
35 Air Squat
20 Sit Up


Mercoledì

[A 0:00]
1 Round:
30 Lateral Burpees
30 Clean and Jerk 40/25

[A 5:00]
2 Round:
15 Lateral Burpees
15 Clean and Jerk 40/25

[A 10:00]
3 Round:
10 Lateral Burpees
10 Clean and Jerk 40/25



HIT

AMRAP 12
10 Lateral Dumbbell Burpees
10 Single Dumbbell Hang Clean and Jerk


Giovedì

AMRAP 16
12 Single-leg V-up
12 Hyperactive Spiderman
200 Metri Single KB Farmer Carry (32/24)
16 Single-leg V-up
16 Hyperactive Spiderman
200 Metri Single KB Farmer Carry (32/24)
20 Single-leg V-up
20 Hyperactive Spiderman
200 Metri Single KB Farmer Carry (32/24)

Continua ad aggiungere 4 rep ogni round




HIT

AMRAP 12
10 Single-leg V-up
20 Hyperactive Spiderman
100 Metri Single KB Farmer Carry

 


Venerdì

21-15-9-15-21:
Hang Power Snatch (30/25)
Thruster (30/25)

HIT


AMRAP 15:
7 KB Swing
7 Burpees
200 Metri Run

 


Sabato

AMRAP 20:
7 Double Dumbbell Power Clean (22’s/15’s)
7 Burpees
200 Metri Run


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