Lunedì 21 Settembre 2020

Workout of the day

 

1) Warm-up and Mobility

a) Tabata (20” work; 10” rest) of:

Rope Jumps

b) Tabata (20” work; 10” rest) of:

Squat Hold

Russian Baby makers

Snow Angels

Yoga Push-ups https://youtu.be/_AOxb-7uwEE

 

 

2) Strength (weightlifting)

6 rounds, 1 every 2 minutes of:

Deadlifts, 10-8-8-6-6-4 reps

 

3) MetCon (MWG - time)

AMRAP 15 minutes of:

Run, 200 mt

80/50 Kg Deadlifts, 15 reps

Lateral Bar Burpees, 10 reps

20 Settembre 2020

SPECIF WARM UP

 

1 Round every Minute x 5 Rounds

-empty bar-

1 Clean Pull

1 Power Clean

1 Front Squat

1 Shoulder Press

 

1° BARBELL COMPLEX

1 Rounds every 2 Minutes x 5 Rounds

1 Squat Clean

1 Front Squat

1 Push Jerk

 

2° BARBELL COMPLEX

1 Rounds every 2 Minutes x 5 Rounds

1 Power Clean

1 Push Press

1 Back Squat

1 Back Push Press

 

METCON

"DT" WOD

5 Rounds

12 Deadlift

9 Hang Power Clean

6 Push Jerk

T.C. 15 Minutes