Venerdì 17.9.21
Back Squat
4×8
Increse loading across set
Rest 1:30
15’ AMRAP
20 S Arm DB Hang C&J
30 Wall Ball 9/6
40 Sit Ups
Giovedì 16.9.21
Push Press
4×8
Increse loading across set
Rest 1:30
For Time w/a Partner
40 Box Jump Over
40 Thusters 40/30
40 Burbell Lunges 60/40
20 MU
40 H. Power Clean 60/40
20 Front Squat 60/40
40 Synchro BFB
Mercoledì 15.9.21
1 Set For Reps:
Max Unbroken Strict Handstand Push-Ups
Then
BASED ON MAX UNBROKEN SET
5 Unbroken: 4-3-3-2-1
10 Unbroken: 9-8-7-6-5
15 Unbroken: 12-10-8-6-4
20 Unbroken: 18-15-12-8-4
25 Unbroken: 20-16-12-8-4
4 Rounds For Time
10 Box Jumps
12 Deadlift @ 60% 1RM
50 DU
Martedì 14.9.21
4’ AMRAP
24/18 Cal Row
24 S. DB Alt Snatch 22.5/15
24 Push Press 35/25
Rest 4’
4’ AMRAP
18/14Cal Row
18 S. DB Alt Snatch 22.5/15
18 Push Press 35/25
Rest 4’
4’ AMRAP
12/9 Cal Row
12 S. DB Alt Snatch 22.5/15
12 Push Press 35/25
Lunedì 13.9.21
Clean
6 @ 70%
5 @ 72.5%
4 @ 75%
3 @ 77.5%
8’ AMRAP
20 Pull Ups
10 Burpees
20 T2B
10 Burpees
Sabato 11.9.21
60 P. Clean
50 Burpees
40 STOH
30T2B
20 Strict HSPU
10 Rope Climbs