WARM UP
3 giri di:
- 10 Plank to Push-Ups (Commandos)
- 15 Ground To Sky
- 20 Walking Lunges
- 25 Mountain Climbers (Dx+Sx=1)
METCON
E3MOM 21' di:
(completare il blocco entro il tempo, il resto è recupero)
- 8 Sprawls
- 10 Push Presses @40/27,5 Kg. (90/60 lbs.)
- 12 Kettlebell One Arm Renegade Rows (per braccio) @16/12 Kg. (35/26 lbs.)
CORE WORK
4 giri di:
- 45" Leg Raises
- 45" Side Plank
- 45" Crunches Completi
- 45" Recupero
WARM UP
4 giri di:
- 10 Mountain Climbers (Dx+Sx=1)
- 15 Leg Raises
- 20 Jump Squats
STRENGTH- Squat Cleans: 3-3-3-3-3 (Pausa 90")
METCON
AMRAP 14' di:
- 10 Reverse Burpees
- 10 Sit-Ups
- 10 Pull-Ups
- 20 Jumping Lunges (Dx+Sx=1)
CORE WORK
- 100 Hollow Kicks
- 100 Reverse Sit-Ups
WARM UP
4 giri di:
- 20 Lateral Hops
- 15 Mountain Climbers (Dx+Sx=1)
- 10 Roll-Ups
METCON
AMRAP 20' di:
- 20 Push-Ups
- 15 Sprawls
- 15 Kettlebell American Swings @24/16 Kg.
- 15 Kettlebell SDHP @24/16 Kg.
CORE WORK
- 1' Sit-Ups
- 1' Superman Hold
- 1' Star V-Ups
WARM UP
3 giri di:
- 10 Roll-Ups
- 15 Crunches Completi
- 20 Ground To Sky
- 25 Plank Jacks
METCON
E2MOM 18' di:
(completare il blocco entro il tempo, il resto è recupero)
- 8 Thrusters @50/35 Kg.
- 6 Clean & Presses @50/35 Kg.
CORE WORK
- 100 V Sit-Ups
- 100 Deadbugs
WARM UP
3 giri di:
- 5 Sprawls
- 10 Plank to Push-Ups (Commandos)
- 15 Sit-Ups
- 20 Walking Lunges
STRENGTH- Deadlifts: 10-8-6-4-2 (Pausa 90")
METCON
3 giri (TIME CAP 12') di:
- 20 Burpees OTB
- 15 Deadlifts @40/27,5 Kg.
- 15 Push Presses @40/27,5 Kg.
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
WARM UP
4 giri di:
- 10 Shoulder Taps (Dx+Sx=1)
- 15 Plank to Push-Ups (Commandos)
- 20 Ground To Sky
- 25 Clapping Jacks
METCONAMRAP 20' di:- 20 KB American Swings @24/16 Kg. (53/35 lbs.)
- 15 Burpees
- 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
CORE WORK- 100 Deadbugs
- 100 V Sit-Ups
WARM UP
4 giri di:
- 10 Leg Raises
- 15 Lateral Lunges
- 20 Crunches
METCON
E2MOM 14' di:
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
