Mese: Maggio 2017

DAY 6

Warmup

Mobility

“fight gone bad”

3 RDS

0′ max reps WB 9/6

1′ max reps SDHP 35/25

2′ max reps BJ 60/50

3′ max reps P PR 35/25

4′ max kcl row

5′ rest

Your score is total reps at the end of time

DAY 3

Warmup

Mobility
1 ) primer
3 rds
30″ hand stand hold face to wall
6 squat waiter ( L & R )

2 ) strenght
Push press from rack
4 x 6 across
Rest 90″ btw sets
3 ) 13′ amrap
55 kcal
55 thrusters *rx 30/25 *sc 25/20
55 pullups
55 hspu

DAY 3

10.05.17

Warmup

Mobility
1 ) primer
3 rds
30″ hand stand hold face to wall
6 squat waiter ( L & R )

2 ) Strenght
Push press from rack
4 x 6 across
Rest 90″ btw sets
3 ) 13′ amrap
55 kcal
55 thrusters *rx 30/25 *sc 25/20
55 pullups
55 hspu

DAY 2

9.5.2017

Warmup

Mobilty
1 ) core training
3 x 10 front rack step up ( empty bar )
+ 10 roll barbell
2 ) back squat wave

EMOM 8′

3 @ 75%
1 @ 80%
3 @ 75%
1 @ 85%
3 @ 75%
1 @ 90%
15 FS @ 55%

2 ) 3 RFT
Max reps pullups
20 russian swing 32/24
20 back step lunges double ktb 16/12
20 hips bridge on the box