Giovedì 16.6.22
Every 1:30 x 9 Sets
3-3-3-2-2-2-1-1-1 Squat Snatches
Incrementa il carico fino alla “Heavy of the day”
Every 2:00 x 4 Sets
5 OHS tempo 3111
Incrementa il carico fino alla “Heavy of the day”
3 Sets
10-12/arm One Arm DB Floor Presses
Rest 1:30
Mercoledì 15.6.22
For time:
2 Rounds
40 DU
25 DB’s Front Squats 15/10
2 Rounds
40 DU
25 DB’s STOH
2 Rounds
40 DU
25 DB’s Thrusters
Time Cap: 11:00
15:00 Run | Nasal Breathing
Martedì 14.6.22
5 x 3:00 ON | 2:00 OFF
12 HSPU
12 Burpee Target 15cm*
Max Reps Ring Muscle ups in the remaining time
*Aggiungi 1 reps ad ogni Round (12-13-14-15-16)
Score: total RMU
Lunedì 13.6.22
Every 2:00 x 4 Sets
3 Squat Clean + 1 Split Jerk
For time:
10-20-30-40
Calories SkiErg o altro
Wall-Ball Shots 9/6kg
Sit-ups
Venerdì 10.6.22
2.30 to perform
21 Pull ups
21 DB thrusters 15/10
max reps BBJO
1:00 Rest
2:00 to perform
15 Pull Ups
15 DB thrusters
max reps BBJO
1:00 Rest
1:30 to perform
9 Pull Ups
9 DB thrusters
max reps BBJO
1:00 Rest
1:00 to perform
6 Pull Ups
6 DB thrusters
max reps BBJO
Giovedì 9.6.22
For time
1000m Run/row/bike
100 DU
40 TTB
Rest 1:00
750m Run/row/bike
100 DU
30 TTB
Rest 1:00
500m Run/row/bike
100 DU
20 TTB