Martedì 20.10.20
Snatch
3 RM
20′ EMOM
1: 10 Lateral Burpees
2: 40 DU
3: 10 Thrusters 40/30
4: Rest
Lunedì 19.10.20
Back Squat
3×5 @ 80 % Of 5RM
1×5 @ 82,5%
1×5 @ 85%
8′ AMRAP
30 Cal Row
30 T2B
Rest 2′
8′ AMRAP
30 Alt. DB Snatch 22,5/15
30 Box Jumps
Sabato 17.10.20
With a Partner
For Time
40 Thusters 40/30
400 mt Run With a Partner
40 Sit ups
30 Thusters 40/30
400 mt Run With a Partner
30 Sit ups
20 Thusters 40/30
400 mt Run With a Partner
20 Sit ups
Venerdì 16.10.20
Clean
5×3 @ 82,5%
7′ AMRAP
2-3-4…ecc
C2B
10
HSPU
Rest 3′
3′ AMRAP
Max Push ups
Giovedì 15.10.20
Every 90″ For 12′
10 T2B
6 Rounds For Time
3 Complexes of 1 Snatch + 1 Hang Snatch
30 DU
Mercoledì 14.10.20
Deadlift
2×5 @ 77,5 % Of 5RM
1×5 @ 80%
1×5 @ 82,5%
1×5 @ 85%
16′ AMRAP
1000 mt Row
40 Wall Ball 9/6
30 R. KB Swings 32/24
20 Burpees
Martedì 13.10.20
Snatch
4×3 @ 82%
Every 2′:30″ For 15′
20 KB Front Rack Lunges 24/16
5 MU
10 Air Squat
Lunedì 12.10.20
Back Squat
2×5 @ 77,5 % Of 5RM
1×5 @ 80%
1×5 @ 82,5%
1×5 @ 85%
For Time
15-12-9-6-3
H. Power Clean 40/30
Push Press
5’Rest
3-6-9-12-15
H. Power Clean 40/30
Push Jerk
Sabato 10.10.20
With a Partner
4 Rounds For Time
200 DU
10 Synchro C&J 60/40
20 Synchro Bar Facing Over The Bar Burpees
10 Synchro B. MU
20 mt HS Walk
200 DU
Venerdì 9.10.20
For Time
40 Burpees
400 mt Run
2′ Rest
30 Burpees
800 mt Run
2′ Rest
20 Burpees
1200 mt Run
2′ Rest
30 Burpees
800 mt Run
2′ Rest
40 Burpees
400 mt Run