Mese: Settembre 2017

DAY 2

19.09.2017

WARMUP
MOBILITY

1 ) CORE
3 x 10+10 lateral leg elevation from plank

2 ) 6 RFT

24 air squat
24 pushup HR
24 walking lunge plate OH 10/5
400 mt run

time cap 30′

DAY 1

18.09.2017

WARMUP
MOBILITY

1 ) CORE
3 x 20 side crunch

2 ) 5 RFT each

in team of 2

30 kcal partner A
same time in L-SIT partner B

time cap 25′

DAY 5

15.09.17

Warmup
Mobility

for time
5 ROPE CLIMB
75 THRUSTERS empty bar
50 DIPS
5 ROPE CLIMB
50 OHS
75 IPEREXTENSION
5 ROPE CLIMB
time cap 30′

4.09.17

Warmup
Mobility

STRENGHT

FRONT SQUAT from rack
5-5-3-3-3-1-1-1-1

rest as needed btw sets

13.09.17

Warmup
Mobility

1 ) CORE
3 x 15 GHD SITUP

2) FOR TIME
50-40-30-20-10
PUSH UP
TTB
AS ktb 24/16

12.09.17

Warmup
Mobility

1 ) OLY LIFT
3-3-3-3-3-3
HANG POWER CLEAN

2) amrap 7′
3 HPWCL ,6,9,12….
5 BURPEES OVER THE BAR

11.09.17

Day 1

Warmup
Mobility

1)CORE
Plate Sit Up 3×15

2)FOR TIME

10 RDS
30 DU
15 Pull Up
30 Air Squat
100 mt Sprint

DAY 3

06.09.17

Warmup
Mobility

1 ) CORE
3 x Max Reps
Strict TTB

rest btw sets as needed

2) AMRAP 26′

In Team of 2
9 DL each * Rx 80/60 *Sc 60/40
9 Burpees FB sinchronyzed
9 Pull Up each
15 mt Barbell Carry

DAY 2

05.09.17

Warmup
Mobility

1 ) CORE
3 x 20 Wall Ball Sit Up 9/6

rest btw sets as needed

2) For Time
21-15-9
Clusters *Rx 40/30 *Sc 30/25
Pull Up

DAY 1

04.09.17

Warmup
Mobility

1 ) CORE
3 x 25 V-UP
rest btw sets as needed

2) STRENGHT DL “tng”
5-5-3-3-1-1-1-3-3-5-5
rest 90″

3) AMRAP 7′
5 HPW CL 50/35
10 TTB
15 AS ktb 24/16