novembre 2020 - Pagina 3 di 3

Home Program Week 1

Floor Press
4×6-8

5 Rounds For Time
6 Front Squat 40/30
9 Pull Ups
12 Hang Power Snatch 40/30
15 Air Squats

Snatch
5×2@90%

12’AMRAP
20 Push ups
15 Box Jumps
10 V-Ups

For Time
400 mt Run
20 KB SDHP
400 mt Run
20 S. Arm DB C&J
Rest 2′
400 mt Run
20 KB Swings
400 mt Run
20 S. Arm DB C&J

Deadlift
5×5 @ 85% Of 5RM

3 Rounds For Time
50 DU
10 S. Arm KB Thrusters 24/16
10 Burpees Plate Jump
10 S. Arm KB Thrusters

Cap 15′

Max Pull Ups
Rest 3′
3 Set of
Pull Up @ 70% Of max Rep
Rest 2’b/s

2 Rounds
5’AMRAP
12/10 Burpees
400 mt Run
Max DB Snatch 22,5/15
Rest 2:30″

4 Set
10 DB Suitcase Split Squat
10 Seated Leg raises
15 Glute Bridge
Rest 2′

10’AMRAP
10 Power Clean 60/40
10 DB Push Press