Autore: Italo

DAY 4

03.10.2019

W M

warmup

A. strenght
front squat
6 set x 4 reps
every2’30”

B. metcon
4 rft
15 hang power snatch
20 lateral bar burpees

time cap 16′

RX 35/25
SCL 30/20
BEG 20/15

DAY 3

02.10.2019

M W

4 set

3 min amrap

18 ktb swing
15 thruster
max wall ball shot 9/6

-rest 3min-

RX ktb 24/16 – ths 35/25
SCL ktb 16/12 – ths 25/20
BEG ktb 12/8 – ths 20/15

DAY 2

01.10.2019

M G W

TEAM OF TWO
FOR TIME

200mt synchro run
30/24/18/24/30
hang power clean
box jump 60/50

time cap 23′

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

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