Giovedì 02 Aprile 2020

a) Warm-up

Run, 4 minutes or

5 rounds of:

Rope Jumps, 20 seconds

Skip, 20 seconds

Jumping Jack, 20 seconds

 

b) Mobility

4 rounds of

Squat Hold, 10 seconds

Archer Squats, 10 reps

Inchworm To Downward Dog, 10 reps

Supine Internal and External Rotation, 10 reps

 

c) MetCon

With a running clock

a) On the 0:00

3 rounds of:

Jumping Lunges, 20 reps

*One Arm Hang Snatches, 20 reps

b) On the 7:00

3 rounds of:

Jumping Lunges, 20 reps

*One Arm Power Cleans, 20 reps

c) On the 14:00

3 rounds of:

Jumping Lunges, 20 reps

*One Arm Thrusters, 20 reps

 

* Con Kb, Db, bottiglia o zaino appesantito

01 Aprile 2020

a) Warm-up

Run, 4 minutes or

5 rounds of:

Rope Jumps, 20 seconds

Skip, 20 seconds

Jumping Jack, 20 seconds

 

b) Mobility

4 rounds of

Squat Hold, 10 seconds

Archer Squats, 10 reps

Inchworm To Downward Dog, 10 reps

Supine Internal and External Rotation, 10 reps

 

c) MetCon

100 rounds for time of:

Table Pull-up, 1 rep

Push-ups, 2 reps

Air Squats, 3 reps