Mercoledì 060219
Forza: DL 4 x 6 @ 80% massimale
Skill: HSPU
AMRAP 5 min
3 HSPU
20 twist
EMOM 12′
6 HSPU
12 Squat
18 DU
Feb 2019
Martedì 050219
Forza: PP 4 x 6 @ 80% massimale
Skill: Clean
AMRAP 4′
5 Clean
10 Squat
Amrap 12′
3 C&J @70/55
6 C2B
9 Burpees OTB
Lunedì 040219
Forza: BS 4 x 6 @ 80% massimale
Skill: KB Snatch
EMOM 5 min
8 KB Snatch
4 burppes
For Time
50 BL con 1KB FR @ 16/24
50m Farmer carry 2 plate (dischi pinzati con le dita, NO buchi) @15/10
50 PP con 1KB @ 16/24
50m Farmer carry 2 plate
50 thruster 1KB @ 16/24
50m Farmer carry 2 plate
50 rematore con 1KB @ 16/24
(1 sola KB a testa)
Venerdì 010219
Forza: Jolly 5×8 70% massimale
Skill: Kb/Db Man Maker
Amrap 4′
4 Kb/Db Man Maker
30” Plank
Amrap 13′
10 Kb/Db Man Maker
10 V-up
20m Shuttle run
Gen 2019
Giovedì 310119
Forza: ?? 5 x 8 @ 70%
Skill: Wall Ball
AMRAP 4′
7 WB
20 MedBall Twist
Team da 2
2 Rounds
80 WB alternato
80 Deadlift Alternato
60 KB A. Swing sincro
40 Sit up give me five
40 Burpees gime ve five
Mercoledì 300119
Forza: PP 5 x 8 @ 70%
Skill: Kip Pull Up
AMRAP 5′
3 pull-up
6 superman
9 squat
Amrap 6′
6 Pull-Up
12 Kb/Db Sntch
18 BJO
—1′ rest
Amrap 6′
6 Push up Anelli bassi
12 Kb/Db Snatch
6 Burpees
Martedì 290119
Forza: PP 5 x 8 @ 70%
Skill: WW
Amrap 5′
3 WW
10 Sit up
Amrap 14
5m HSW
10 Cal Row solo braccia
10 Heavy sit up
Lunedì 280119
Forza: BS 5 x 8 @ 70%
Skill: DU + Squat (FS,OHS)
Amrap 6′
30″ DU
15 Squat a rotazione
Amrap 7′
7 OHS @ 50/35
70 DU
—–rest 2′
Amrap 7′
7 FS @ 70/55
70 DU
Venerdì 250119
Forza: Jolly 3×4 90% massimale
Skill: Kb C&J
Amrap 5′
4+4 KB C&J
20 DU/SU
Emom 12′
A) 5HSPU + 10 BJO
B) 4+4 KB H. C&J + 10 Sit up
Giovedì 240119
Forza 3*4 reps Jolly 90%
Skill: Snatch
AMRAP 5′
5 H. Snatch
5OHS
10 sit up
AMRAP 15′
1 H.P. Snatch 40/25
1 Burpee OTB
1 T2B
+1 ogni round