Martedì 6.10.20
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
Lunedì 5.10.20
Snatch
4×3 @ 80%
15′ AMRAP
6 Man Maker
8 Pull Ups
10 V-Ups
Sabato 3.10.20
With a Partner
For Time
100 mt Overhead DB Lunges
200 DU
100 Cal Row
200 DU
100 Box Jump Over
200 DU
Venerdì 2.10.20
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
Giovedì 1.10.20
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
Mercoledì 30.9.20
2x
4’AMRAP
3-6-9…ecc
STOH
H. Power Clean 60/40
2’Rest
4’AMRAP
10-20-30…ecc
DU
3-6-9…ecc
T2B
2’Rest
Martedì 29.9.20
For Time
25-20-15-10
Pull Ups
Box Jumps
KB Swings 32/24
Lunedì 28.9.20
Back Squat
2×5@75% Of 5RM
1×5@77,5%
1×5@80%
1×5@82,5%
20’EMOM
1: max Burpees
2: max Air Squats
3: max cal Row
4: max Air Squats
5: Rest
Sabato 26.9.20
With a Partner
800 mt Partner Run
60 Wall Ball 9/6
60 Deadlift 100/80
60 Lunges
12 Rope Climbs
30 Power Snatch 60/40
1600 mt Row
100 Air Squat Synchro
60 Devil Press
Venerdì 25.9.20
Clean
5×3 @ 80%
11’AMRAP
12 Burpee Box Jump Over
10 MD Sit ups