Monday
Workout
For Time
30 Thrusters @50/35Kg
100 Double Unders
30 Handstand Push-ups
cap: 6′
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Tuesday
Power Endurance
AMRAP 1’30
30 Kettlebell A. Swings @24Kg
max Wall Ball 9/6Kg
rest 45″
AMRAP 1’30
30 Wall Ball 9/6Kg
max Kettlebell A. Swings @24Kg
rest 45″
AMRAP 1’30
30 Box Jump 60/50cm
max Toes to Bar
rest 45″
AMRAP 1’30
30 Toes to Bar
max Box Jump
Wednesday
Midline
For Quality
20m Right arm Single Dumbbell Overhead Walk @25/17,5Kg
10m Right arm Single Dumbbell Overhead Walking Lunges
5 Right arm Single Dumbbell Overhead Squat
5+5m Handstand Walk
rest 1:1, change arm x 4 set
Friday
Sport Specific
For Time
15 Cal Row
8 Power Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1′
For Time
15 Cal Row
6 Power Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1′
For Time
15 Cal Row
4 Power Snatch @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1′
For Time
15 Cal Row
6 Power Snatch @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 1′
For Time
15 Cal Row
8 Power Snatch @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
Saturday
Team Wod
AMRAP 10′
20 Synchro alt. Dumbbell Snatch @22,5/15Kg
then
4 Rounds I go you go
100m Shuttle Sprint
10 Burpees Over the Bar
5 Deadlift @60/40Kg
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