Mese: Febbraio 2018

DAY 3

28.02.2018

warmup

mobility

1 . in 12 ‘ build an heavy set of

1 hi hang squat snatch
1 hang squat snatch
1 squat snatch

2 . amrap 5’#1
30 shuttle run 10 mt
then
amrap
3 squat snatch *50/30 **35/20
6 lateral burpees

–rest 5′–

amrap 5’#1
30 shuttle run 10 mt
then
amrap
3 squat snatch *50/30 **35/20
6 lateral burpees

DAY 2

27.02.2018

warmup

mobility

5 Rounds 

1:00 Calorie Bike

1:00 Wallballs 9 / 6

1:00 Double Unders

1:00 Rest

DAY 1

26.02.2018

warmup

mobility

FOR TIME

50-40-30-20-10 ABMAT SITUPS
25-20-15-10-5 DL *70/50 **50/35
after each rds 20/15 kcal

DAY 6

24.02.2018

warmup

mobility

OPEN WORKOUT 18.1

AMRAP 20′

8 TTB
10 DUMBELL HANG CLEAN & JERK *22.5/15 **15/10
14 KCAL ROW

SCORE IS TOTAL REPS

DAY 5

23.02.2018

warmup

mobility

5 RFT

12 DUMBELL SN. ALTERNATING *22.5/15 **15/12
8 BURPEES BJO *70/60 **60/50

FUNCTIONAL STRENGHT

2 x 4+4 1 db front rack step up

2 x 4+4 1 db sumo dl crossbody theraband

2 x 4+4 1 db front rack split bulgarian squat

DAY 4

22.02.2018

warmup

mobility

amrap 20′

Even : movement A

Odd : movement B

today we have opportunity to improve our weakness

be onest , be brave !

DAY 3

21.02.2018

warmup

mobility

3 RFT

500 Meter Row / 1 K Bike
12 Power Cleans *70/40 **50*30
50 Double Unders

DAY 2

20.02.2018

warmup

mobility

1 – in 12′ find your heavy set of 2 PW SN

2 – FOR TIME

20 burpees boxjump over 60/50
30 PW SN *35/25 **30/20
40 OHS
50/35 KCAL

DAY 1

19.02.2018

warmup

mobility

amrap 4′ #1
27/20 AS ktb *24/16 **16/12
27 PUSHUP HR
27 C2B

rest 4′

amrap 4′ #2
21/15 AS ktb *24/16 **16/12
21 PUSHUP HR
21 TTB

rest 4′

amrap 4′ #3

15/10 AS ktb *24/16 **16/12
15 PUSHUP HR
15 PULLUP

DAY 6

17.02.2018

warmup

mobility

OPEN Workout 17.1

For time:

10 dumbbell snatches *22.5/15 **15/12
15 burpee box jump-overs 60/50

20 dumbbell snatches
15 burpee box jump-overs

30 dumbbell snatches
15 burpee box jump-overs

40 dumbbell snatches
15 burpee box jump-overs

50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 minutes