Mercoledì 29.9.21
10’ Accumulation
5 Strict PU
5 Kipping o Butterfly PU
5 C2B
5 MU
For Time
1000 mt Row
10 Burpees
10 Ring Dips
20 Thrusters 20/15
700 mt Row
10 Burpees
10 Ring Dips
20 Thrusters 20/15
400 mt Row
10 Burpees
10 Ring Dips
20 Thrusters 20/15
Martedì 28.9.21
Back Squat
5 RM
12’ AMRAP
50 Deadlift 80/60
40 T2B
30 Wall Ball 9/6
20 Box Jumps
In the remaining Time max HSPU
Scale weigth @40-65% of 1RM
Lunedì 27.9.21
SD+HPS+SS
1+1+1@50%
1+1+1@55%
1+1+1@60%
1+1+1@65%
2 Rounds
50 Burpees
10 Cal Row Every 15 Burpees (15-30-45)
Rest 2:30”
Mercoledì 22.9.21
3 Rounds
400 mt Run
20 OH DB’s Lunges 22,5/15
20 Sit Ups
20 Burpees
Martedì 21.9.21
Clean
6×3 @ 80%
AMRAP 5:
30/20 Cal Row
20 Box Jump Overs
Rest 5 Minutes
AMRAP 5:
20/10 Cal Row
20 Pull Ups
Lunedì 20.9.21
SHSP
[BASED ON MAX UNBROKEN SET FROM WEEK 1]
5-9 Unbroken: 4-3-3-3-2
10-14 Unbroken: 9-8-7-7-6
15-19 Unbroken: 12-10-8-8-6
20-24 Unbroken: 18-15-12-10-6
25+ Unbroken: 20-16-12-12-8
AMRAP 10:
12 Deadlifts 50/40
9 Overhead Squats
6 H. Power Snatches