Allenamenti giornalieri
“300”
10 Rounds, for time:
5 Strict Chest-to-Bar Pull-ups
10 Dumbbell Movements*
15 GHD Sit-ups⠀⠀
*Dumbbell Movements (using 32/22):
Rd 1: DB Push Press
Rd 2: DB Burpees
Rd 3: DB Power Cleans
Rd 4: DB Bench Press
Rd 5: DB Lunge
Rd 6: DB Front Squat
Rd 7: DB Bent Over Rows
Rd 8: DB Snatch
Rd 9: DB Deadlifts
Rd 10: DB Thrusters
With A time cap of 20 minutes:
30-40-50-30
Calorie Row intervals
Immediately followed by:
50 Burpees
For Time:
1mile Run
21 Thrusters 34/20
800m Run
15 Thrusters 38/24
400m Run
9 Thrusters 44/34
For Time:
2000m Row
30 AbMat Sit-ups
1500m Row
30 AbMat Sit-ups
1000m Row
30 AbMat Sit-ups
500m Row
30 AbMat Sit-ups
For Time:
21-15-9
Calorie Row
Wall Balls 9/6
21-15-9
Calorie Row
Box Jump Overs 60/50
21-15-9
Calorie Row
Kettlebell Swings 24/16
4 Rounds, On The 4:00:
18/14 Calorie Row
15 Front Squats 44/34
12 x Shuttle Sprints (10m)
AMRAP 9:
30/24 Calorie Row
30 Hand Release Push-ups
30 Dumbbell Snatches 20/16
Hang Power Clean
5-4-3-2-1
Then
AMRAP 10:
10 Hang Power Cleans 62/44
20 AbMat Sit-Ups
40 Double Unders
