21/01-03/02/14

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Back Squat
5-5-3-3-3-2-2

3×12 Hip Ext @plate

22 mer

For time:
15-12-9
Thruster @40/30
Pull-ups
SDLHP @40/30

24 ven
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“TGI friday”
1’Row (Cal)
1’Goblet @16/12
1’Push Press @20/15
1’Box Jump
1’TTB
1’Burpees
1’rest

27 lun

Cindy XXX
Cap time: 20’00”
10 Pull-ups
20 Push ups
image30 Squat
15 Pull-ups
30 Push ups
45 Squat
20 Pull-ups
40 Push ups
60 Squat
25 Pull-ups
50 Push ups
75 Squat
30 Pull-ups
60 Push ups
90 Squat

Cash out
3x400mt rest 1:1

28 mar

Front Squat
3RM in 25′

Bimageanded good mornings x 100 reps, green/blue band

3 rounds for quality:
10″ hollow hold on GHD followed immediately by 10 GHD sit-ups

29 mer

3RFT
15 HPC @50/35
15 Box Jumps
15 Burpees

Cash Out
Tabata Sit-ups

30 gio

Snatch Mid-thigh: 5X3
Snatch below knees: 5×3
Snatch: 5×3
Snatch Pull: 5×3

31 ven

Team Training 2 persone:
I Gimageo You Go – si lavora 1 alla volta
L’ordine degli esercizi non si puo’ cambiare.

For time: (cap time 40′)
100 Wallballs
150 Double Unders
200 Row Cal
250 Swings @24/16

Febbraio

03 lun

For time
15 Thruster @40/30
21 Ring Dips
12 Thruster
15 Ring Dips
9 Thruster
9 Ring Dips

Cas$ out
Snatch Skill @light weigth/empty BB