DAY 5
16.02.2018
warmup
mobility
AMRAP 18:
30 Thrusters *
30 Box Jumps 60/50
30/21 Calorie Row
30 Toes to Bar
*you choose weight
Mese: Febbraio 2018
15.02.2018
DAY 4
15.02.2018
warmup
game
FOR TIME
30-25-20-15-10
RUSSIAN SWING 32/24
ABMAT SITUP
10mt SHUTTLE RUN
14.02.2018
DAY 3
14.02.2018
warmup
mobility
AMRAP 3
21/15 Calorie Row
21 Lateral bar Burpees
Max Overhead Squats 35/20
rest 3 minutes
AMRAP 3
18/13 Calorie Row
18 Lateral bar Burpees
Max Overhead Squats 40/25
rest 3 minutes
AMRAP 3
15/11 Calorie Row
15 Lateral bar Burpees
Max Overhead Squats 45/30
rest 3 minutes
AMRAP 3
12/9 Calorie Row
12 Lateral bar Burpees
Max Overhead Squats 50/35
13.02.2018
DAY 2
13.02.2018
warmup
mobility
AMRAP 15′
15 Hang Power Cleans *60/40 **40/25
30/21 Calorie Schwinn Bike
15 Chest to Bar Pull-ups
60 Double Unders
12.02.2018
DAY 1
12.02.2018
warmup
mobility
1 – STRENGHT
in 15′ find 3RM deadlift
2 – AMRAP 7′
amrap wall ball shot 9/6
every 60″ perform 5 DL *100/70 **70/50
10.02.2018
DAY 6
10.02.2018
not for time
1600mt run
1000mt row
2000mt bike
functional strenght
in team of 2
17.5 OPEN workout
10 rft
9 thrusters *40/25 **30/20
35 du
09.02.2018
DAY 5
09.02.2018
WARMUP
MOBILITY
1 – OLY LIFT
in 15′ build an heavy single in CLEAN & JERK
2 -amrap 10′
50 lateral burpees otb
100 du
30 clusters *50/30 **40/25
08.02.2018
DAY 4
08.02.2018
WARMUP
MOBILITY
amrap 3′ #1
20mt walking lunges BW
35 abmat situp
max kacal
–rest 3′–
amrap 3′ #2
20mt walking lunges 16/8
35 abmat situp
max kacal
–rest 3′–
amrap 3′ #3
20mt walking lunges 20/12
35 abmat situp
max kacal
–rest 3′–
amrap 3′ #4
20mt walking lunges 24/16
35 abmat situp
max kacal
07.02.2018
DAY 3
07.02.2018
WARMUP
MOBILITY
AMRAP 18:
18/12 Calorie Schwinn Bike
15 Wallballs 9/6
12 Alternating ktb Snatches *24/16 **16/12
9 Toes to Bar
06.02.2018
DAY 2
06.02.2018
WARMUP
MOBILITY
1 – push press
5 set x 3
2 – chipper WOD
FOR TIME
50/35 KCAL ROW
40 AS ktb *24/16 **16/12
30 PUSH PRESS *50/35 **40/25
40 AS
50/35 KCAL ROW