Lunedì 30.11.20
Back Squat
3×3@75%
500 mt Run
500 mt Row
100 DU
rest 3′
400 mt Run
400 mt Row
80 DU
rest 2′
300 mt Run
300 mt Row
60 DU
Sabato 28.11.20
10-9-8-7-6
Power Clean 60/40
10/8 Cal Row
5-4-3-2-1
Power Snatch
10/8 Cal Row
Venerdì 27.11.20
5 Rounds For Time
10 BBJO
20 HSPU
30 Sit Ups
Giovedì 26.11.20
For Time
1200 row
30 Alt S. Arm DB Snatch
200 mt Run
1000 row
20 Alt S. Arm DB Snatch
200 mt Run
800 row
10 Alt S. Arm DB Snatch
200 mt Run
Mercoledì 25.11.20
Snatch
1@70%
1@75%
1@80%
3×1@85%
12′ AMRAP
800 mt Run
30 WB 9/6
20 KB Swings 32/24
10 Sit Ups
Martedì 24.11.20
3x
20 Seated Leg Lift Over
20 KB Deadbug
Rest 1:30″
Every 2:30″ For 15′
30 DU
10 Renegade Row
10 DB Front Squats 22,5/15
Lunedì 23.11.20
C&J
1@70%
1@75%
1@80%
1@85%
1@90%
21-15-9
Deadlift 60/40
DB’s Push Press 22,5/15
rest 5′
15-12-9
Deadlift 80/60
Devil Press 22,5/15
Venerdì 20.11.20
12’AMRAP
10 C&J 50/35
10 Bar Facing Burpees
10 Pull ups
10 mt KB OH Farmers Carry 32/24