Monday
Workout
For Time
30/24 Cal Row
30 Pull-ups
30 Wall Ball Shots
cap: 3′
Tuesday
Strength
Bench Press – tempo 10.0.10.0
3 @ [percent value=’23’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 3 set
Bench Press – tempo 5.0.5.0
3 @ [percent value=’62’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 3 set
Bench Press
30″ max effort @ rpe 8 @ [percent value=’62’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 5 set
Shoulder Press
3 x 12 @ [percent value=’38’ of=’bench-press’ in=’kg’][/percent] rest 1’30 b/s
Wednesday
Workout
AMRAP 4′
15 Calories Assault Bike
15 Handstand Push-ups
15 GHD Situps
rest 2′
AMRAP 8′
30 Calories Assault Bike
30 Handstand Push-ups
30 GHD Situps
rest 2′
AMRAP 4′
15 Calories Assault Bike
15 Handstand Push-ups
15 GHD Situps
Friday
Midline
Every 3′ for 12′
1 Rope Climb
10 Toes to Bar
3 trial to perform your max meters Handstand Walk. max meter for each set is 15m
rest 3′
EMOM 12′
1st – 5 Strict Chin-up
2nd – 15 Hyperextension
3rd – 6+6 Single Dumbbell Overhead Squat @22,5/15Kg
Saturday
Team Wod
For Time – Team of 2
80 Cal Row while 100 A Swings @24/16Kg
12 Synchro Bar Muscle Ups
40 Cal Row while 50 A Swings @24/16Kg
24 Synchro Chest to Bar
20 Cal Row while 25 A Swings @24/16Kg
36 Synchro Pull-ups
[/workout_short]
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