Lunedì
METCON
4 Rounds For Time:
25/20 Cal Fan Bike
20 Sit-Up
12 Box Step up @2×20/15kg
Martedì
METCON
For Time:
2 Rounds:
12 Burpee Over the Bar
12 Clean @ Weight 1
12 Burpee Over the Bar
12 Thruster @ Weight 1
2 Rounds:
12 Burpee Over the Bar
12 Clean @ Weight 2
12 Burpee Over the Bar
12 Thruster @ Weight 2
2 Rounds:
12 Burpee Over the Bar
12 Clean @ Weight 3
12 Burpee Over the Bar
12 Thruster @ Weight 3
Time Cap: 16 Minutes
Woman (30, 35, 40 kg)
Man (40, 50, 60 kg)
Mercoledì
METCON
Amrap 12’
12 db clean and jerk
400m run
35 double under
Giovedì
METCON
3 rounds
15 sumo deadlift high pull @40/30kg
15 toes to bar
Venerdì
METCON
In team of 2
Running clock 24’
Max cal bike
100m farmer carry @2×32/24kg
50m walking lunges
20 russian swing @32/24kg
Sabato
METCON
EMOM 40
1). 16/14 Cal Ski
2). 40-60 Crossover Single Under
3). 6/5 Bar Muscle-Up + Max Distance Handstand Walk (25ft Segments)
4). Rest
