13 - 19 Luglio

Lunedì


21-15-9:
Toes to Bar
Power Snatch (40/25)

Directly Into…

9-15-21:
Calorie Bike
Overhead Squat (40/25)



HIT

3 x AMRAP 3:
10 Hyperactive Spiderman
8 Jumping Lunges
6 Sprawl

Rest 3 Minuti


Martedì

AMRAP 15:
60 Double Under
30/24 Calorie Row
15 Deadlift (100/75)
 

HIT

Ogni 4:00 x 3 Set:
9 Double Dumbbell Single Leg Deadlift (Sx)
9 Double Dumbbell Single Leg Deadlift (Dx)
15 Double Dumbbell Stiff-Leg Sumo Deadlift
21 Weighted Glute Bridge


Double Tabata x 3 Round:
A) :40s On - Fluitter Kick, :20s Off
B) :40s On - Deadbug, :20s Off
 


Mercoledì

20 Push Jerk (60/35)
4 Round di 'Cindy'
1600 Metri Run
20 Push Jerk (60/35)
4 Round di 'Cindy'


HIT

30-20-10:
AbMat Sit-Up
Dumbbell Snatch

Directly into…

10-20-30:
Jumping Lunges
Goblet Squat


Giovedì

2 Round:
AMRAP 2
Buy-in: 50 Double Under + 15 Air Squat
Max Sit-up

Rest 1 Minuto

AMRAP 2
Buy-in: 50 Double Under + 15 Air Squat
Max Hollow Rock

Rest 1 Minuto

AMRAP 2
Buy-in: 50 Double Under + 15 Air Squat
Max Tripod Shoulder Tap

Rest 1 Minuto



HIT

Ogni 3 min x 5 round
400 Metri Run
Max Unbroken Push-Up

 

Venerdì

3 Round
15 Hang squat Clean 50/35
15 Lateral Burpees

HIT

3 Round
15 KB Hang Squat Clean
15 Burpees


Sabato

7 Round
Ogni 3 minuti

400 Run
12 Toes to Bar

 

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