Allenamenti giornalieri
Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans 44/30
30 Toes to Bar
30 Thrusters 44/30
150/100 Calorie Row
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans 52/38
30 Toes to Bar
30 Thrusters 52/38
150/100 Calorie Row
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans 62/44
30 Toes to Bar
30 Thrusters 62/44
Teams of 2
1000 Meter Row
200 KB Swings
1500 Meter Row
160 KB Swings
2000 Meter Row
120 KB Swings
2500 Meter Row
80 KB Swings
3000 Meter Row
40 KB Swings
@24/16
Back Squat
5 Sets of 3 Reps (increasing load)
Then
Death Race on Rower
5 Rounds for Time:
15/10 Calorie Row
10 Burpees
5 Rounds, 5 minutes each, with 1 minute rest between rounds:
4 Rounds of “Cindy”
Max Calorie Row in remaining time
Score is total calories.
* 1 Round of “Cindy”: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans 62/44
2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans 62/44
3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)
Deadlift
Heavy Set of 10
Then
3 Rounds:
20 Deadlifts 70/48
20/14 Calorie Row
20 Hang Dumbbell Reverse Lunges 20/16
20/14 Calorie Row
AMRAP 20:
500 Meter Row
Max Handstand Push-Ups
Score is Total HSPUs
Teams of 2
AMRAP 30:
8 Thrusters 70/48
6 Rope Climbs
10 Box Jumps 75/60
400 Meter Run
4 Rounds
1minute Rowing
20 Doubleunders (40 Singles)
3 Rounds
2 minutes Rowing
30 Doubleunders (60 Singles)
2 Rounds
3 minutes Rowing
40 Doubleunders (80 Singles)
1 Round
4 minutes Rowing
50 Doubleunders (100 Singles)
5 rounds of continuous movement of:
2 legless rope climbs 4,5meter
20 controlled, slow AbMat sit-ups
