Classi dal 13 al 19 Gennaio

13.01.2020 Classi

Week from 13.01.2020 to 19.01.2020



Lunedì   Martedì   Mercoledì
A Back Squat A EMOM 15' A OverHead Squat
  4 x 8 @B.W.   8 Muscle Clean   5 5 5 5
      10 Ring Row    
B 3 - 6 - 9 - 12 - 9 - 6 - 3   12 Barbell Push Up B "FRAN"
  Burpees Box Jump Over       21 - 15 - 9
  Toes To Bar B AMRAP 8'   Thruster
  Box Dip   1 American Swing   Pull Up
      1 Wallball    
      1 MedBall Sit UP    
      ADD 1 rep every round    
           
           
           
 
Giovedì   Venerdì   Sabato
A Snatch Complex A 14 - 12 - 10 - 8 - 6    
  10 Set of   Lunges behind the neck    
  1 Power Snatch   Incrase Weight    
  1 Hang Power Snatch        
  1 Hang Squat Snatch B AMRAP 10'   ~ TEAM WOD ~
      25 Double Under // 40 Single Under    
B 3 RFT   7 Hand Stand Push Ups    
  400mt RUN   25 Double Under // 40 Single Under    
  20 DB Hang Clean and Jerk (alt.)   7 Deadlift    
           
           
           
           



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