10-16 Dicembre 2018

Benchmarks Week! Annotatevi gli score perchè questi workout verranno riproposti e potrete confrontare i vostri progressi!

Lunedì

For time:
22-16-10
Hang Power Snatches @40/25kg
Ring Dips
*Run 200m after each set

Martedì

Heavy Day
Back Squat
3-3-3-3-3
Rest 2’00”
Work to establish your 3RM

Mercoledì

AMRAP 12’00”
5 Power Cleans @60/40kg
7 Lateral Burpees
9 Pull-ups

Giovedì

6 RFT
500m Run
50 Double Unders
Rest 1’00”

Venerdì

FT
50 Box Jumps
40 Sit-ups
30 Air Squats
20 HSPU
30 Air Squats
40 Sit-ups
50 Box Jumps

Sabato

AMRAP 8’00”
8 STOH @50/35kg
8 TTB
8 Front Rack Lunges

Read More 10-16 Dicembre 2018

03-09 Dicembre 2018

Lunedì

For time:
1500 Run
50 Thrusters @20/15kg
30 Strict Pull-ups

Martedì

For time:
21-15-9
Devil Presses @2×15/10kg
Box Jumps Over

Mercoledì

AMRAP 4’00”
Rest 2’00”
AMRAP 4’00”

12 KB Cleans 6+6 @24/16kg
6 Alternating Pistols

Giovedì

Fight Gone Bad Team 5x
3 Round for Max Reps
1’00” ME Wall Ball Shots
1’00” ME SDLHP @40/30kg
1’00” ME Box Jumps @50cm
1’00” ME Push Presses @40/30kg
1’00” ME Row Cals
1’00” Rest

Venerdì

AMRAP 15’00”
9 Deadlifts @70/50kg
12 TTB
24 Double Unders

Sabato

Chiuso per festività

Read More 03-09 Dicembre 2018

26-02 Dicembre 2018

Monday

3 RFT
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats

Tuesday

AMRAP 8’00”
4 DB Hang Power Cleans @2×15/10kg
4 DB Push Press
4 DB Lunges

Wednesday

4 Round for Max Reps
1’00” ME Thrusters @40/30kg
1’00” ME Lateral Burpees
1’00” ME TTR
1’00” ME Rest

Thursday

Heavy Day
10-8-6-4-2
Deadlifts
Superset
15-12-10-8-6
KB Hi-Pulls

Friday

Team 2x
AMRAP 20’00”
1 Round each player
20 DU
10 Wall ball shots
1 Ring Mu

Saturday

For Time:
21-15-12-9-6-3
OHS @30/20kg
K2E

Read More 26-02 Dicembre 2018

241118

Team 3x (I go you go)
AMRAP 18’00”
150 Swing @24/16kg
120 KB Goblet Thruster
60 Strict Pull-up
Max Cal Row

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211118

Heavy Day
EMOM 15’00”
1 Power Clean & Jerk
1″ Pause in catch position Power Clean
1″ Pause in catch position Push Jerk

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