6-12 Luglio

Lunedì

AMRAP 18:
6 Bar Muscle-up
9 Push Press (60/40)
15 Deadlift (60/40)
21 Wallball (9/6)

HIT


For Time
100 Plate Jump, 50 Sit-Up, 25 Pushup
80 Plate Jump, 40 Sit-Up, 20 Pushup
60 Plate Jump, 30 Sit-Up, 15 Pushup
40 Plate Jump, 20 Sit-Up, 10 Pushup
20 Plate Jump, 10 Sit-Up, 5 Pushup

*Da 0 ogni 3 min: 100 Run


 


Martedì

For Time
100 DU, 50 Sit-Up, 25 Hand-Release Pushup
80 DU, 40 Sit-Up, 20 Hand-Release Pushup
60 DU, 30 Sit-Up, 15 Hand-Release Pushup
40 DU, 20 Sit-Up, 10 Hand-Release Pushup
20 DU, 10 Sit-Up, 5 Hand-Release Pushup

*Da 0 ogni 3 min: 200 m Run

 

HIT

4 Set:
15 Single Leg Glute Bridge (Sx)
15 Single Leg Glute Bridge (Dx)
15 Weighted Glute Bridge
15 Glute Bridge
Rest 1:00


 

Mercoledì

On the 4:00 x 5 Round:
5 Burpees
10 Alt. Dumbell Snatch (22/15)
15 Goblet Squat (22/15)
10 Alt. Dumbell Snatch (22/15)
5 Burpees



HIT

On the 3:00 x 5 Round:
5 Burpees
10 KB Swing
15 Goblet Squat


Giovedì

AMRAP 16:
400 Metri Run
21 KB Swing (24/16)

 

HIT

2:00 - 1:30 - 1:00 - :30:
Pushup Plank Hold
Hollow Hold
Wall Squat Hold



Venerdì

5 Round
10 Front Squat 70/55
20 Cal Row


HIT


AMRAP 16:
400 Metri Run
20 DB Snatch


 


Sabato

30 Double Dumbbell Clean and Jerk (22/15)
1 Miglio Run
50 Pull-up
1 Miglio Run
100 Burpees



 


 

Area Riservata







Ultimi Post