Tag: Workout of the day
GWM
WARM UP
3′ Rope Jumps
3 Rounds of:
20 Jumping Jacks; 20 Mountain Climbers; 20 Wipers; 10 Burpees
Skills & Mobility
Burgener Warm Up – Wall Ball
For Max Rounds & Reps
AMRAP 5′ of:
10 Burpees
5 Power Snatch #50/25
100 mt Shuttle Sprint
Rest 2 minutes
AMRAP 5′ of
20 Pull Ups
10 Hang Squat Clean #50/25
100 mt Shuttle Sprint
Rest 2 minutes
AMRAP 5 minutes of
15 Box jump-overs #60/50
30 Wall ball #9/6
100 mt Shuttle Sprint
WM
Warm-up:
2′ Jump Rope; 20 mt Bear Crawl; 20 Push-ups; 20 mt Crab Walk
20 Jump Squats; 20 mt Burpee broad jumps; 30 Mountain Climbers
5×30″ on-30″ off Double Unders
Mobility&Skills
SDLHP – Double Unders
A) Find in 15′ 3 max reps of Barbell Floor Press
Rest 5′
B) For Time
21-18-15-12-9-6-3
Sumo Deadlift High Pull #43/29 kg
Double Unders
DAY OFF!!!
Buongiorno. Visto che è domenica mi avvalgo della facoltà di non svegliarmi. ( Peanuts )
Read MoreIT’S TO EXAM TIME!!! THE CHALLENGE OF THE MONTH!
A) “LIFT UP LUKE”
AMRAP 5 minutes
4 Power Cleans #70/50 kg
24 Double Unders
10 Pull-Ups
rest 3′
B) “DG”
AMRAP 10 minutes
8 Toes-to-Bar
8 Dumbbell Thrusters #15/10
12 Dumbbell Walking Lunges #15/10
rest 3′
C) “OPEN 11.2”
AMRAP 15 minutes
9 Deadlifts #70/50 kg
12 Push-Ups
15 Box Jumps #60/50 cm
Score is partial and total reps
W
Warm-up:
3′ Jump Rope SU/DU
25x each with a PVC:
Shoulder dislocates; Shoulder press; Overhead squat; Romanian deadlift; BentRow; Goodmornings
Mobility & Skills
BURGENER WARM UP PVC/Barbell
” Incredible Hulk”
AMRAP 20 minutes
5 Deadlifts #50/30
5 Hang Power Cleans #50/30
5 Front Squats #50/30
5 Push Press #50/30
5 Back Squat #50/30
Read More