3.10.2018
Warmup
mobility
core training
1- FOR TIME
avanzati
6 PULLUP
3.6.9.6.3 SQUAT CLEAN *60/40 **50/30
principianti
6 RING ROW
3.6.9.6.3 SQUAT CLEAN 20/15
2- 3 ROUNDS
10 BURPEES TARGET
30 mt FARMER CARRY 2KTB *32/24 **24/16
rest 1′ bts
Mese: Ottobre 2018
02.10.2018
2.10.2018
Warmup
mobility
EMOM 12′
0′ : 1 squat clean thruster
1′ : 1 knee to chest + 1 toes to bar + 1 pullup
2′ : 10 wall ball shot 9/6 – 6/3
LADDER UP , TIME CAP 12′
avanzati
2 HANG SNATCH ( any style: power o squat ) +2
20 DU – 40 SU
principianti
2 GTOH +2
20 SU
01.10.2018
1.10.2018
Warmup
mobility
EMOM 10′
Even: 10 strict toes to bar
Odd: 3 wall climb
4 RFT
12 ring dip
15 chin up
18 altern ktb pushup
21 goblet squat *24/16 **16/12