WARM UP
4 giri di:
- 10 Leg Raises
- 15 Single Unders
- 20 Lateral Lunges
STRENGTH- Hang Power Cleans: 10-8-6-4-2 70-75% 1RM (Pausa 90")
METCON
EMOM 12' di:
(completare il blocco entro il tempo, il resto è recupero)
- 10 Burpees
- 8 Toes To Bars
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
WARM UP
3 giri di:
- 10 Lateral Lunges
- 15 Plank Jacks
- 20 Leg Raises
- 25 Flutter Kicks
METCON
AMRAP 20' di:
- 10 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
- 10 Kettlebell One Arm Push Presses (per braccio) @16/12 Kg. (35/26 lbs.)
- 20 Burpees
CORE WORK
4 giri di:
- 45" Sit-Ups
- 45" Side Plank
- 45" Superman Hold
WARM UP
3 giri di:
- 10 Burpees
- 15 Air Squats
- 20 Lateral Hops
METCON
4 giri (TIME CAP 20') di:
- 20 V Sit-Ups
- 15 Hang Power Cleans @35/25 Kg. (75/55 lbs.)
- 10 Affondi con bilanciere @35/25 Kg. (75/55 lbs.) (Dx+Sx=1)
CORE WORK
- 50 Superman
- 50 Deadbugs
- 50 Russian Twists (Dx+Sx=1)
WARM UP
3 giri di:
- 10 Roll-Ups
- 15 Mountain Climbers (Dx+Sx=1)
- 20 Crunches
- 25 Flutter Kicks
METCON
AMRAP 20' di:
- 10 Inverted Burpees
- 15 Box Jumps Over @60/50 cm (24/21 in.)
- 20 Sit-Ups
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
WARM UP
4 giri di:
- 5 Inchworms
- 10 Rear Lunges
- 15 Plank to Push-Ups (Commandos)
- 20 Mountain Climbers (Dx+Sx=1)
METCON
E2MOM 28' di:
(completare il blocco entro il tempo, il resto è recupero)
- 5 Front Squats @50/35 Kg. (110/80 lbs.)
- 10 Burpees
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
WARM UP
3 giri di:
- 10 Sprawls
- 15 Mountain Climbers (Dx+Sx=1)
- 20 Rear Lunges
- 25 Jumping Jacks
STRENGTH- Power Cleans: 5-5-3-3-2-2 @75-80% 1RM (Pausa 90")
METCON
AMRAP 15' di:
- 10 Clean & Presses @40/27,5 Kg. (90/60 lbs.)
- 15 Ball Slams @15/10 Kg. (33/22 lbs.)
- 20 Alt. Jumping Lunges
CORE WORK
4 giri di:
- 30" Flutter Kicks
- 30" Hollow Hold
- 30" Leg Raises
- 30" Recupero
WARM UP
3 giri di:
- 10 Roll-Ups
- 10 Ground To Sky
- 10 Jump Squats
- 10 Plank to Push-Ups (Commandos)
STRENGTH- Hang Squat Cleans: 5-5-3-3-2-2 @70-75% 1RM (Pausa 90")
METCON
3 giri (TIME CAP 12') di:
- 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
- 20 Air Squats su Medball
- 20 Crossbody Toe Taps (Dx+Sx=1)
CORE WORK
4 giri di:
- 30" Russian Twists
- 30" Scissors Kicks
- 30" Mountain Climbers
