Allenamenti giornalieri
4 Rope Climbs
8 Alternating Pistols
16 Meter Handstand Walk
32 Double Unders
3 Rope Climbs
10 Alternating Pistols
20 Meter Handstand Walk
40 Double Unders
2 Rope Climbs
12 Alternating Pistols
16 Meter Handstand Walk
48 Double Unders
1 rope Climb
14 Alternating Pistols
16 Meter Handstand Walk
56 Double Unders
Back Squat
3×6
Then
75-50-35
Single Unders
50-35-20
AbMat Sit-Ups
Directly Into…
75-50-35:
Single Unders
50-35-20
Air Squats
Single Arm Dumbbell Strict Press
5 Sets of 8 each side
Then
3 Rounds For Time
400 Meter Run
21 Burpees
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Then
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 44/30
3 Rounds:
50 Meter Bear Crawl
20 Slam Balls 20/15
30/21 Calorie Row
Teams of 2
For Time (30 Minute Cap):
40 Clean and Jerks 62/44
400 Meter Team Run
6 Rope Climbs
400 Meter Team Run
60 Lateral Barbell Burpees
400 Meter Team Run
6 Rope Climbs
400 Meter Team Run
40 Clean and Jerks 62/44
Linda (aka 3 Bars of Death)
10-9-8-7-6-5-4-3-2-1 Reps, For Time
Deadlift (1.5 bodyweight)
Bench Press (bodyweight)
Clean (3/4 bodyweight)
Weighted Strict Pull-ups
Build to a Heavy Single
Then
4 Rounds:
10 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
250 Meter Row
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches 20/16
40 Air Squats
20/15 Calorie Row
For Time:
800/600 Meter Run
125 Double Unders
2k Row
125 Double Unders
800/600 Meter Run
