Mese: Dicembre 2019

DAY 5

6.12.2019

warmup

AMRAP 20′
6 HSPU
8 ALT PISTOL SQUAT
10 TOES TO BAR

OR

AMRAP 20′
10 PUSHUP
20 AIR SQUAT
10 KNEE TO CHEST

DAY 4

5.12.2019

warmup

4 RFT

400 MT RUN
15 POWER SNATCH

RX 40/30
SC 30/20
BG 20/15

DAY 3

4.12.2019

warmup

a. strenght
BACK SQUAT
4 SET x 3 REPS
every 2’30”

b. for time
3 round of

21/18 cal bike
18 russian swing
15 box jump 60/50

RX 32/24
SC 24/16
BG 16/8

DAY 2

3.12.2019

warmup

AMRAP 18′
30 DOBLE UNDERS
20 SITUP
15 PUSHUP
10 DUAL DB SQUAT CLEAN

RX 20/15
SC 15/10
BG 10/6

DAY 1

2.12.2019

warmup

FOR TIME

5 ROUNDS
12 DL
9 HANG POWER CLEAN
30 WALL BALL SHOT 9/6

RX 50/35 KG
SC 40/20 KG
BG 30/20 KG