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

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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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