Mese: Luglio 2018

31.07.2018

Warmup

Mobility

For Time:

1 Round
800 Meter Run
80 Double Unders
21 Hang Power Cleans *60/40 **50/30

2 Rounds
400 Meter Run
40 Double Unders
15 Hang Power Cleans

3 Rounds
200 Meter Run
20 Double Unders
9 Hang Power Cleans

30.07.2018

Warmup

Mobility

Power Snatch
in 15 mins build an Heavy Single

“Randy”

For Time:

75 Power Snatches *35/25 **30/20

28.07.2018

Warmup

Mobility

4 Rounds for time :

10 Pull-ups
20 Push-ups
30 AbMat Sit-Ups
40 Air Squats
50 DU

27.07.2018

Warmup

Mobility

1 – in 15 mins Build to a Heavy Complex
Power Clean + Front Squat + Push Jerk

2 – AMRAP 3#1
3 Power Clean + 3 Front Squat + 3 Push Jerk *60/40 **40/25

Rest 3 Minutes

AMRAP 3:
3 Power Clean + 3 Front Squat + 3 Push Jerk *70/50 **50/30

Rest 3 Minutes

AMRAP 3:
3 Power Clean + 3 Front Squat + 3 Push Jerk *80/60 **60/35

26.07.2018

Warmup

Mobility

6 Rounds For Time:

30 mt farmer carry 2 ktb 1/2 BW

20 WALL BALL 9/6

10 MT HSW or 5 wall climb

400 mt RUN

25.07.2018

Warmup

Mobility

For Time:

3 Rounds of
7 Thrusters 35/25
7 Pull-ups
7 Burpees

50/35 Calorie

3 Rounds of
7 Thrusters 35/25
7 Pull-ups
7 Burpees

50/35 Calorie

3 Rounds of
7 Thrusters 35/25
7 Pull-ups
7 Burpees

24.07.2018

Warmup

Mobility

FOR TIME

21-15-9

Deadlifts *125/85 **85/65

Box Jump 60/50

23.07.2018

Warmup

Mobility

3 Rounds:

800 Meters Run — 1000/800 meters ROW — 2000 meter BIKE

30 Wallballs 9/6

30 Alternating Dumbbell Snatches *22.5/15 **15/10

20.07.2018

Warmup

Mobility

On the 3:00 x 7 Rounds:

500/400 Meter Row – 40/28 Calorie Schwinn Bike

12 Toes to Bar

19.07.2018

Warmup

Mobility

On the 3:00 x 7 Rounds (21 Minutes):

21 AbMat Sit-Ups

14 Medicine Ball Squat Jumps 9/6

7-6-5-4-3-2-1 Deadlifts