Lunedì 14 Settembre
A) Strength Deadlift 5×5@72,5% B) Conditioning AMRAP 17 min 7 Double Kb/Db Clean ( 24/16 ) 14 Wall Ball 7 Toes to Bar
A) Strength Deadlift 5×5@72,5% B) Conditioning AMRAP 17 min 7 Double Kb/Db Clean ( 24/16 ) 14 Wall Ball 7 Toes to Bar
A) Strength Every 2 min for 5 Rounds 5 Push Press from Rack ( same weight ) B) Conditioning 4 Rounds 25 Box Jump Over 15 Hang Squat Snatch ( 40/30 ) cap 14 min
A) Strength EMOM 15 min 2 Ring Muscle ups / 6 Swing on Ring 20” Hand Stand Hold 10 Vups B) Conditioning Team of 2 5 Rounds 20 Cal Row each 20 Db Snatch each ( 22,5 /15 ) cap 20 min
A) Strength Deadlift 4×4@82,4% B) Conditioning AMRAP 16 min 3 Muscle Ups 3 Clean & Jerk ( 70/50 ) 3 Muscle Ups 3 Clean & Jerk ( 70/50 ) rest 1 min
A) Strength Every 2 min for 6 Rounds 4 Snatch Balance B) Conditioning 10 Rounds 24 Double Unders 100 mt run 12 Wall Ball 8 Burpees Target cap 27 min
HERO WOD TEAM of 2 “Coach Miki Made” AMRAP 30 min 2 4 6 8 ecc.. Pull Ups Power Clean ( 50/35 ) Front Squat when you complete a round… 200 mt RUN
A) Strength Deadlift 5×5@70% B) Conditioning 3 Rounds 30 KBS (24/16) 200 mt run 30 Power Clean ( 50/35 ) rest 1’ cap 16’
A) Strength EMOM 15 15 Push Ups Ring 15 Vups 10 Floor Press Barbell B) Conditioning 9-15-21-27-33 Over Head Squat ( 40 / 25 ) Chest to Bar cap 15
A) Strength Deadlift 4×4@80% B) Conditioning 3 Rounds 20 Snatch ( 40 / 20 ) 20 Bar Facing Burpees then 3 Rounds 10 Snatch ( 50/30 ) 20 Bar Facing Burpees cap 17 min
A) Strength Every 2 min for 6 rounds 2 Split Jerk B) Conditioning 10 Rounds 15 Wall Ball 8mt Hswalk / 15 shoulder tap rest 30” cap14 min