mercoledì 17 agosto
Mercoledi 17 agosto Core strength: coach’s Choice ENDURANCE: Each minute: 45” max reps 15” OFF For 6 rounds (30’) 1) Wall Balls 2) Alt. DB Snatch (22.5/15kg) 3) Calorie Row / Bike 4) Burpees Box Jumps Over 5) Riposo
Mercoledi 17 agosto Core strength: coach’s Choice ENDURANCE: Each minute: 45” max reps 15” OFF For 6 rounds (30’) 1) Wall Balls 2) Alt. DB Snatch (22.5/15kg) 3) Calorie Row / Bike 4) Burpees Box Jumps Over 5) Riposo
Venerdì 12 agosto A) Strength EMOM 12 of (alternato) Pari) 5+5 non alternati Front Rack Lunges Dispari) 5-10 Strict Pull Ups B) Conditioning Amrap 12 of 10 2KB/DB Deadlifts 10 Burpees over Plate 10 Plate Sit Ups 100m Farmer Carry (2 Kbs) Sabato 13 agosto – chiusi Buon Ferragosto! Lunedi 15 agosto – chiusi Buon […]
Giovedi 11 agosto Core strength: coach’s Choice ENDURANCE 3 min AMRAP – 2 min Off x 5 sets 20 American KB Swings 24/16kg 10 Burpees Box Jumps Over 200m Run
Mercoledi 10 agosto Strength Ogni 1:30 per 7 sets Deadlifts (no T&G) 5 reps x 3 sets 3 reps x 4 sets a salire di peso Conditioning Open Workout 14.5 27-21-15-9 reps of Thrusters 40/30kg Calorie Row Cap time 12
Martedì 9 agosto A) Strength Alt. EMOM 12 Pari) 5 Strict Press, a salire di peso Dispari) 5-10 Strict Toes to bar B) Conditioning Amrap 12 of: 5 non alt DB Snatch 22.5/15kg dx 5 non alt OH DB Lunges 22.5/15kg dx 5 non alt DB Snatch 22.5/15kg sx 5 non alt OH DB Lunges […]
Lunedi 8 agosto Strength: Ogni 1:30 per 7 sets Back Squats 5 reps x 3 sets 3 reps x 4 sets a salire di peso Conditioning: 2 min ON / 1 min Off x 4 rounds (11’) 5 Hang Squat Clean 60/40kg 10 Burpees Over Bar Max reps Wall Balls fino a 2’ Weekend Redemption H […]
Venerdì 5 agosto A) Strength EMOM 12 of (nello stesso minuto) 3-6 Strict HSPU + 35 DU B) Conditioning For time: 600m Run 12-9-6 reps of Power Snatch (40/30kg) Toes to Bar 60/40 Cal Row Cap time 12 mins Sabato 6 agosto – chiusi
Giovedi 4 agosto Core strength: coach’s Choice ENDURANCE I go – You go, amrap 25: A: 12 Abmat Sit Ups + 12 1DB Thrusters (6/6) B: 12 Box Jumps Over + 12 1DB Snatch (6/6) A: 200m Run B: 12 Abmat Sit Ups + 12 1DB Thrusters (6/6) A: 12 Box Jumps Over + 12 […]
Mercoledi 3 agosto Strength Every 1:30 x 7 sets 5/lato KB Press da affondo + 20 Medball Russian Twists A salire di peso Conditioning Death by Calorie Row (10’) Ogni minuti aumenta 2 calorie fino a che non ci stai Uomo: 10-12-14-16-18-20-22-24-26–28 Donna: 6-8-10-12-14-16-18-20-22 Appena raggiungi calorie target: azzera il monitor.
Martedì 2 agosto A) Strength Alt. EMOM 12 Pari) 3 Squat Cleans no T&G, a salire di peso Dispari) 5-10 Strict Pull Ups B) Conditioning 4 rounds for time of: 10 Front Squats 50/35kg 10 Burpees Lateral 50 Double Unders Cap time 12 minuti Gymnastic Endurance H. 13:00 Core strength: coach’s choice 5 rounds for […]