Workout of the Day


CROSSFIT

2 rnd

40 x s.u.

2 x cluster + 2 x front squat + 2 x push jerk + 2 x split jerk @ 20 / 15

10 x air squat

10 x knees push up

every 1' 30'' x 10 set

1 x cluster + 1 x front squat + 1 x push jerk + 1 x split jerk

( incrementare il carico ogni 2 set )

rest 5'

amrap 9'

12 x calorie

10 x burpees - scaled push up h.r.

8 x deadlift @ 70 / 35 kg

6 x dip ring / bar - scaled dip 2 box

( int 60 / 30 - scaled 50 / 25 )

CALISTHENICS

h.p. 1' x 2

prono plank + tenuta laterale dx / sx 30'' + 30'' + 30'' x 3 rest 30''

superman + iperex 30'' + 10 x 3

skill planche rest 45''

frog stand 30'' x 3

pseudo 20'' x 3

tuck 20'' x 3

adv tuck 10'' x 3 ( int - adv )

straddle / full max'' x 3 ( adv )

speudo push up 8 x 4 rest 1'

"zavorrato" rest 1'

pull up 8 x 4

dip bar 8 x 4

pull up presa parallela + ring row 6 x 8 x 4 rest 40''


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