Mese: Settembre 2019

DAY 1

30.09.2019

G W

FOR TIME

50 / 40 / 30

1 DB HANG CLEAN & SPLIT JERK
1 KTB GOBBLET SQUAT
DOUBLE UNDERS

RX db 20/15 ktb 32/24
SCL db 15/10 ktb 24/16
BEGINNER db 10/6 ktb 16/12

DAY 5

27.09.2019

M G w

A. BENCH PRESS
4 x 5 REPS @70%

every 2’30

B.FOR TIME
5 RDS

12 CL & J x 2db
14 mt FR RACK WALKING LUNGES x db
7 BURPEES FACING db

time cap 17′

DAY 4

25.09.2019

M

team work x 2

with running clock
from 0′ to 15′
3k row + max kcal bike

then

from 15′ to 30′
1.6k run togheter

DAY 3

25.09.2019

G

The Triple set

AMRAP 20′
PULL UPS – PUSH UPS – AIR SQUAT
3.5.10 x 3
6.5.10 x 3
9.5.10 x 3
12.5.10 x 3
………to be continued

SCORE IS MAX REPS

skill: KIPPING & BUTTERFLY PULL UPS

DAY 2

24.09.2019

G W

warmup

5 RFT

60 double unders – 120 single unders
10 squat snatch

RX 40/30
SCL 30/20
BEGINNER – hang 20/15

DAY 1

23.09.2019

M G W

warmup

5 RFT

30 WALL BALL SHOT 9/6
9 HANG SQUAT CLEAN
18 PUSH UP

RX 50/35
SCL 40/25
BEGINNER 20/15

DAY 6

21.09.2019

M G

warmup

TEAM OF TWO
change as need

FOR TIME

40 pullups
50 boxjump 60/50
300 double unders
40 pullups
50 boxjump
100/70 kcal assault bike
40 pullups
50 boxjump

DAY 5

20.09.2019

W

warmup

A. STRENGHT
BACK SQUAT
5 / 5 / 5 / 5 / 5

start every 2′

B. METCON
FOR TIME

30/21/15/9
S.T.O.H. RX 40/25 SCL 30/20 BEGINNER 20/15

200mt carry the plate*25/15 **15/10 ***10/5

DAY 4

19.09.2019

M

warmup

FOR TIME

8 rounds
250mt ROW
400mt BIKE

rest 1′

DAY 3

18.09.2019

G W

warmup

5 RFT
20 DB SNATCH ALT
20 DB STEP OVER 60/50
20 TOES TO BAR

cap time 19′

RX 20 / 15
SC 15 / 10
BEGINNER 10 / 5