Giovedì 24.9.20
For Time
400 mt Run
50 KB Swings 24/16
Rest 1′
500 mt Row
40 H. DB Snatch 22,5/15
Rest 1′
400 mt Run
30 Wall Ball 9/6
Rest 1′
500 mt Row
20 Med Ball Clean 9/6
Mercoledì 23.9.20
Deadlift
3×5 @ 75% Of 5RM
1×5 @ 77,5%
1×5 @ 80%
3 Rounds For Time
100 DU
20 Thrusters 40/30
10 MU
Martedì 22.9.20
Every 2′ For 12′
10 Front Rack Lunges
10 KB Turkish Sit ups
6′ AMRAP
500/450 mt Row
20 Burpees
Max Pull Ups
Rest 3′
6’AMRAP
400/350 mt Row
15 Burpees
Max Pull Ups
Lunedì 21.9.20
Back Squat
3×5 @ 75% Of 5RM
1×5 @ 77,5%
1×5 @ 80%
10’AMRAP
10 H. Squat Clean 60/40
15 DB Push Press 22,5/15
Venerdì 18.9.20
For time
3000 mt Row
2000 mt Run
50 Burpees
Giovedì 17.9.20
Deadlift
5×3 @ 78% Of 5RM
5 Rounds For Time
9 Ring Dips
12 Hang S. Arm DB Clean&jerk 22,5/15
21 Wall Ball 9/6
Mercoledì 16.9.20
4 Rounds For Time
20 MB Sit Ups
10 Power Snatch 60/40
60 DU
Martedì 15.9.20
For Time
600 mt Run
5 Complex 70/50
20 Box Jumps
20 KB Swings 24/16
2’Rest
400 mt Run
5 Complex 70/50
16 Box Jumps
16 KB Swings 24/16
1:30″ Rest
600 mt Run
5 Complex 70/50
12 Box Jumps
12 KB Swings 24/16
1’Rest
400 mt Run
5 Complex 70/50
8 Box Jumps
8 KB Swings 24/16
Complex:
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 STOH
Lunedì 14.9.20
Snatch
5×3 @ 78%
10’AMRAP
20 Pull Ups
10 Burpees
20 T2B
10 Burpees
Sabato 12.9.20
With a Partner
For Time
200 DU
100 MB Sit ups
50 Burpee Box Jump Over
50 Synchro Air Squats
100 Cal Row
200 DU