AMRAP 20
30 Air Squats
15 Medicine Ball Clean
20 Toes-to-Bar
500m Row
Allenamenti giornalieri
AMRAP 20
30 Air Squats
15 Medicine Ball Clean
20 Toes-to-Bar
500m Row
Skill Practice: Handstand
Then
“Diane”
21-15-9 reps of:
Deadlift 102/70
Handstand push-ups
For Time:
400m Run
3 Rope Climbs (advanced: legless)
20 Power Cleans 62/44
800m Run
20 Power Cleans 62/44
3 Rope Climbs (advanced: legless)
400m Run
Back Squat
Build to a Heavy Set of 3
Then
AMRAP 10
2 Rounds of “Cindy”
5 Burpees
5 Rounds for time:
50 Doubleunders
12 Pull-Ups
25m Dumbbell Walking Lunges 20/16
For Time:
500m Row
20 Snatches 34/24
400m Run
10 Snatches 44/30
500m Row
5 Snatches 62/44
400m Run
For Time:
2000m Row
25 KB Swings 24/16
25 Toes-to-Bar
1000m Row
50 KB Swings 24/16
20 Toes-to-Bar
500m Row
75 KB Swings 24/16
15 Toes-to-Bar
AMRAP 15:
1 Rope Climb
8 Handstand Push-ups
10 Pistols (alternating)
Each round increase as follows: 1 ascent, 2 HSPU’s, 4 Pistols
4 Rounds for time:
400m Run
10 Power Snatches 44/34
30 Doubleunders