Sabato 10.10.20
With a Partner
4 Rounds For Time
200 DU
10 Synchro C&J 60/40
20 Synchro Bar Facing Over The Bar Burpees
10 Synchro B. MU
20 mt HS Walk
200 DU
Venerdì 9.10.20
For Time
40 Burpees
400 mt Run
2′ Rest
30 Burpees
800 mt Run
2′ Rest
20 Burpees
1200 mt Run
2′ Rest
30 Burpees
800 mt Run
2′ Rest
40 Burpees
400 mt Run
Giovedì 8.10.20
Deadlift
1×5 @ 75% of 5RM
1×5 @ 77,5%
1×5 @ 80%
1×5 @ 82,5%
1×5 @ 85%
11′ AMRAP
4-6-8…ecc
Pull Ups
Wall Ball 9/6
Mercoledì 7.10.20
For Time
50 Air Squat
30 KB Swings 24/16
500/400 mt Row
50 Push ups
30 KB Swings
500/400 mt Row
50 Sit ups
30 KB Swings
500/400 mt Row
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