Mese: Ottobre 2017

DAY 5

06.10.2017

WARMUP

MOBILITY

skill SEATED BOX JUMP

1 – OLY LIFT
EMOM 7′
1 PW CL
1 HANG PW CL
1 HIP SQUAT CLEAN

2 – FOR TIME

15-12-9-6-3
POWER CLEAN *rx 40/30 -sc 30/25
THRUSTERS

DAY 4

05.10.2017

WARMUP

MOBILITY

1 STREGNHT GYMNASTIC
M.E. STRICT PULLUP – 1 ATTEMPT

2 EMOM 9′ strict pullup
0′ 40% ME
1′ 35%
2′ 30%
repeat

3 AMRAP 12′
20 wb shot 9/6
15 pullup
10 alt pistol squat

score is total rds & reps

DAY 3

04.10.2017

WARMUP

MOBILITY

FOR TIME

2K ROW
2K BIKE
2K RUN
2K BIKE

CASH OUT 100 BODY ROCK WITH BUMPER PLATE 5/2.5

DAY 2

03.10.2017

WARMUP

MOBILITY

1 – CORE
tuck crunch 3 x 10+10

2 – STRENGHT
5 rds
5 BENCH PRESS 75% 1RM
30 DU
5 STRICT HSPU
-REST 2’BTS-

3 – FOR TIME
1 K ROW
2 K BIKE

DAY 1

02.10.2017

WARMUP

MOBILITY

1 – CORE
TABATA PLANK – SIDE PLANK

2 – STRENGHT DEADLIFT
10-8-8-4-4-4-4-1-1-1-1

3 – EMOM 10′
3 DL *rx 100/70 *sc 70/50
3 BURPEES BJ 60/50