20 - 26 Luglio

Lunedì

For Time:
70/50 Calorie Row
30 Chest To Bar
50 Overhead Squat (50/35)

HIT


50-40-30-20-10: Knee Up
Dopo ogni set:
20 DB Row da Pushup position (10/lato)
 


Martedì

AMRAP 20:
200 Metri Run
3 Box Jump, 3 Power Clean
200 Metri Run
6 Box Jump, 6 Power Clean
200 Metri Run
9 Box Jump, 9 Power Clean

aggiungi 3 Rep ogni Round



Rx: (60/40)

HIT

AMRAP 12
200 Metri Run
10 Box Jump
10 DB Snatch



Mercoledì

5 Round:
1 Minuto Max Burpees
1 Minuto Max Kettlebell Swing (32/24)
1 Minuto Max Calorie Bike
1 Minuto Rest



HIT

4 Round:
1 Minuto Max Burpees
1 Minuto Max Kettlebell Swing
1 Minuto Max Jumping Lunges
1 Minuto Rest




Giovedì

5 Round Not For Time:
500 Metri Row
21 AbMat Sit-up
12 Burpees



HIT

3 Giant Set:
:30s Single Arm Bent Over Row Hold (Dx)
:30s Single Arm Bent Over Row Hold (Sx)
:30s Single Arm DB Overhead Hold (Dx)
:30s Single Arm DB Overhead Hold (Sx)
Rest 1:00


8 Minuti
Alternating Tabata:
:20s Max Sit-Up, :10s Hollow Hold
:20s Max Glute Bridge, :10s Glute Bridge Hold


Venerdì

Ogni 5:00 x 5 Round:
45'' Wall Facing HS Shoulder Tap
5 Power Clean and Jerk (80/55)
15/12 Calorie Assault Bike

HIT

For Time:
600 Metri Run

15-12-9:
DB Thruster
Toes to Bar

600 Metri Run

 


Sabato


For Time:
800 Metri Run

15-12-9:
Front Squat (40/25)
Toes to Bar

800 Metri Run

15-12-9:
Thruster (40/25)
Pull-up

800 Metri Run



 

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