Mese: Agosto 2017

DAY 6

19.08.2017

Warmup
Mobility

10 RDS 2’on / 1’off

20 AS ktb *rx 24/16 *sc 16/12
then
M.E. CLEAN & JERK – you choose weight

SCORE IS TOTAL REPS OF CL & J at the end of time

DAY 5

18.08.2017

Warmup
Mobility

1 ) STRENGHT
strict presses seated on the floor ( 2 ktb )
4 x 8
during rest M.E. HS HOLD

2 ) FOR TIME
3 RDS

25 PUSH PRESS *rx 40/30 * sc 30/20
50/35 kcal
100 DU

time cap 20′

DAY 4

17.08.2017

Warmup
Mobility

1 ) STRENGHT
BACK SQUAT
10 SETS x 3 reps @85%
rest 2′ ( during the rest perform 5 box jump 60/50 )

2 ) HEAVY GOOD MORNING

4 x 6

rest as needed

DAY 3

16.08.2017

Warmup
Mobility

1 ) OLY LIFT
emom 9′

1 PW CL + 1 HANG SQUAT CLEAN + 1 SQUAT CLEAN

start from 50 1RM clean , find your heavy complex

2 ) 3 RFT

21 H PW CL *rx 60/40 *sc 50/30
800 mt RUN

TIME CAP 20′

DAY 1

14.08.2017

Warmup
Mobility

1 ) STRENGHT

3 SETS x 8 REPETITIONS

ZERCHER SQUAT from the ground

choose weight
rest btw sets as needed

2 ) FOR TIME
40-30-20-10
BOX JUMP 70/60
SITUP WEIGHTED 15/10

DAY 5

11.08.2017

Warmup
Mobility

5 RDS

200 mt FARMER CARRY 2 PLATES
20 PUSH UP ON THE PLATE
10 PUSH JERK *rx 60/40 *sc 50/30

TIME CAP 30′

DAY 4

09.08.2017

Warmup
Mobility

ENDURANCE

4 RDS

30 KCAL
20 HANG POWER CLEAN *rx 60/40 *sc 50/30
10 BURPEES BOXJUMP 60/50

then 1 mile RUN

TIME CAP 30′

DAY 2

08.08.2017

Warmup
Mobility

1 ) STRENGHT – DL

7-7-7-7-7

REST 90″ BTW SETS

2 ) amrap 7′
3 DL *rx 100/70 *sc 70/50
6 BJ over 60/50
12 PULLUPS