21-27 Settembre

Lunedì


5 Round:
AMRAP 3
6/5 Calorie Bike
6 Power Clean
6 Push Press
Rest 1:00

Rx 50/35

HIT


4 Round:
AMRAP 3
12 Mountain Climber
6 DB Hang Clean
3 DB Push Press

Martedì

For Time:
1,000/800 Metri Row
100 Sit-up
1,000/800 Metri Row
100 Double Under
1,000/800 Metri Row

HIT

200 Plate Jump
100 Sit Up


50 Plate Ground To Overhead


Mercoledì


10-9-8-7-6-5-4-3-2-1:
Overhead Squat (30/25)
Burpees
*200 Metri Run dopo ogni Round


 

HIT

10-9-8-7-6-5-4-3-2-1:
Goblet Squat
Burpees
*200 Metri Run dopo ogni Round


 

 

Giovedì

AMRAP 24
50/38 Calorie Bike
40 Step-Back Lunge
20 Russian Kettlebell Swing (32/24)

 

HIT

AMRAP 18
20 Step-Back Lunge
20 Russian Kettlebell Swing
1 Minuto Plank

Venerdì

12-9-6
Deadlift
Burpees


50/40 Calorie Bike

12-9-6
Deadlift
Burpees


50/40 Calorie Bike

12-9-6
Deadlifts
Burpees

Rx 80/60



HIT

3 Round:
3 Burpees
6 DB Squat
9 DB Deadlift

400 Metri Run

3 Round:
3 Burpees
6 DB Squat
9 DB Deadlift

 



Sabato

800 Metri Run
50 Single Arm Dumbbell Hang Clean and Jerk (22/15)
400 Metri DB Run (22/15)
30 Chest to Bar Pull-up
400 Metri DB  Run (22/15)
50 Single Arm Dumbbell Hang Clean and Jerk (22/15)
800 Metri Run


 

 

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