10.08.2018
Warmup
Mobility
AMRAP 20 mins :
20 squat jump target
20/14 Calorie
20 Kettlebell Swings *24/16 **16/12
20 Wallballs 9/6
Mese: Agosto 2018
09.08.2018
09.08.2018
Warmup
Mobility
AMRAP 15:
60 Double Unders
21/15 Burpees box jump over 60/50
15 Sumo Deadlifts *100/70 **70/50
CASH OUT
core training
08.08.2018
08.08.2018
Warmup
Mobility
“Big Clean Complex”
6 Sets of the Following Complex:
every 4′ perform
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
build an heavy set :
All 12 repetitions are meant to be performed without putting the barbell down
07.08.2018
07.08.2018
Warmup
Mobility
AMRAP 4′
27 american swing 24/16
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4′
21 american swing 24/16
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4′
15 american swing 24/16
15 Burpees
15 Pull-ups
06.08.2018
06.08.2018
Warmup
Mobility
Back Squat
3 Sets of 5
4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
20/15 Calorie Schwinn Bike or 15/10 Calorie Row or 200 Meter Run
04.08.2018
04.08.2018
Warmup
Mobility
“31 Heroes”
Teams of 2
AMRAP 31:
8 Thrusters *50/35 **40/25
6 Rope Climbs
11 Box Jumps 60/50
03.08.2018
03.08.2018
Warmup
Mobility
Deadlift
Heavy Set of 10 TNG
3 Rounds:
20 Deadlifts *70/50 **50/35
15/10 Calorie Bike
20 Hang Dumbbell Reverse Lunges *22.5’s / 15’s **15’s/10’s
15/10 Calorie row
02.08.2018
02.08.2018
Warmup
Mobility
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
01.08.2018
01.08.2018
Warmup
Mobility
AMRAP 3:
21 Calorie
21 Lateral bar Burpees
Max Overhead Squats *35/25 **30/20
rest 3 minutes
AMRAP 3:
18 Calorie
18 Lateral bar Burpees
Max Overhead Squats *40/30 **35/25
rest 3 minutes
AMRAP 3:
15 Calorie
15 Lateral bar Burpees
Max Overhead Squats *45/35 **40/30
rest 3 minutes
AMRAP 3:
12 Calorie
12 Lateral bar Burpees
Max Overhead Squats *50/40 **45/35