Giovedì 19.11.20
5′ AMRAP
8 Power snatch 50/35
60 DU
rest 2:30″
5′ AMRAP
8 Power clean 60/45
60 DU
Mercoledì 18.11.20
For Time
30 Lunges
20 KB Swings 32/24
500/400 mt Row
30 Push ups
20 KB Swings 32/24
500/400 mt Row
30 Sit Ups
20 KB Swings 32/24
500/400 mt Row
Lunedì 16.11.20
3x
10/Side S leg Glude Bridge
10/Side Goblet Cossack Squat
1:30 Rest
Every 2′ For 20′
5 Pull Ups
10 Push ups
15 Air Squats
Sabato 14.11.20
Floor Press
5×6-8
4 Rounds For Time
20 Box Jumps
7 Burpees
20 Cal Row
100 mt Run
Venerdì 13.11.20
0-5′
15-12-9
Wall Ball 9/6
Deadlift 70/50
5-10′
15-12-9
Wall Ball 9/6
H. Power Snatch 50/30
10-15′
15-12-9
Wall Ball 9/6
Push Press 40/25
Giovedì 12.11.20
Tabata back squats
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata Pull Ups
Rest 1 minute
Tabata HSPU
Rest 1 minute
Tabata row
11.11.20
Deadlift
5 RM
4’AMRAP
3-6-9…ecc
GTOH 60/40
T2B
Rest 4′
4’AMRAP
10-20-30…ecc
DU
3-6-9…ecc
H. Power Clean 60/40
Martedì 10.11.20
Snatch
3×2@90%
2×2@95%
5 Rounds For Time
25 Sit ups
20 Push ups
15 KB Swings 32/24
10 OH KB Lunges
Lunedì 9.11.20
4 Set
8 Tempo Goblet Squat @ 31×1
10 Front Rack Barbell Lunges
15 Glute Bridge
2’rest
20′ EMOM
1: Max BBJO
2: Max Air Squats
3: Max DU
4: Rest