ottobre 2020 - Pagina 3 di 3

Giovedì 8.10.20

Deadlift
1×5 @ 75% of 5RM
1×5 @ 77,5%
1×5 @ 80%
1×5 @ 82,5%
1×5 @ 85%

11′ AMRAP
4-6-8…ecc
Pull Ups
Wall Ball 9/6

For Time
50 Air Squat
30 KB Swings 24/16
500/400 mt Row
50 Push ups
30 KB Swings
500/400 mt Row
50 Sit ups
30 KB Swings
500/400 mt Row

Back Squat
1×5 @ 75% of 5RM
1×5 @ 77,5%
1×5 @ 80%
1×5 @ 82,5%
1×5 @ 85%

6’AMRAP
10 Power Snatch 40/30
60 DU
3’rest
6’AMRAP
10 Power Clean 50/40
60 DU

Snatch
4×3 @ 80%

15′ AMRAP
6 Man Maker
8 Pull Ups
10 V-Ups

With a Partner

For Time
100 mt Overhead DB Lunges
200 DU
100 Cal Row
200 DU
100 Box Jump Over
200 DU

0′-10-
21-15-9
Wall Ball 9/6
Deadlift 100/80
10′-20′
21-15-9
Wall Ball 9/6
Power Snatch 60/40
20′-30′
21-15-9
Wall Ball 9/6
Push Press 40/30

Deadlift
2×5@75% Of 5RM
1×5@77,5%
1×5@80%
1×5@82,5%

For Time
30 Push ups
1’Plank
500/400 mt Row
20 Kipping HSPU
1’Plank
500/400 mt Row
10 Strict HSPU
1’Plank
500/400 mt Row