Giorno: 18 Maggio 2017

DAY 5

19.05.17

Warmup
Mobility

1 ) PRIME

3 RDS
20 mt Carry 1 ARM L+R
6 + 6 Cossack Squats

2) STRENGHT

3 Front Squats + 6 Back Squats @ 60% of 1RM Front Squat
4 Front Squats + 5 Back Squats
5 Front Squats + 4 Back Squats
7 Front Squats + 2 Back Squats

3) FOR TIME 1 RDS

75 Kcal
50 PW SN 35/25
25 Burpees F.B.

DAY 5

19.05.17

Warmup
Mobility

1 ) PRIME

3 RDS
20 mt Carry 1 ARM L+R
6 + 6 Cossack Squats

2) STRENGHT

3 Front Squats + 6 Back Squats @ 60% of 1RM Front Squat
4 Front Squats + 5 Back Squats
5 Front Squats + 4 Back Squats
7 Front Squats + 2 Back Squats

3) FOR TIME 1 RDS

75 Kcal
50 PW SN 35/25
25 Burpees F.B.

DAY 4
18.05.17

Warmup

Mobility
1 ) primer
3 RDS not for time
7 Stricht Press behind neck (climb wheight)
20” Sit Up Hold GHD
20” Hanstand Hold face to wall

2 ) Strenght
Push Press from rack 5 x 3
Rest as needed 9
Find your heavy 3 REPS

3) Conditioning
AMRAP 3’ #1
30 Kcal
Max Rep Pull Up
Rest 1’
AMRAP 3’ #2
30 AS 24/16
Max Rep Burpees
Rest 1’
AMRAP 3’ #3
30 ABMat Sit Up
Max Rep Deadlift 100/70