Lunedì 03 Agosto 2020

Workout of the day

 

1) Warm-up

10 minutes of:

Run, 200 mt

Pull-ups, 3 reps

Push-ups, 5 reps

Sit-ups, 7 reps

Air Squats, 9 reps

 

2) Skill (gymnastics)

Review and practice for 8 minutes in EMOM style of:

Pull-ups, 8 reps

 

3) Skill (weightlifting)

Review and practice for 8 minutes in EMOM style of:

Power Snatch, 1 rep

Hang Power Snatch, 1 rep

Overhead Squat, 1 rep

 

4) MetCon (WM - task)

3 rounds for time of:

Overhead Squats, 15 reps

Run, 400 mt

------Time Cap, 10 minutes------

31 Luglio 2020

Workout of the day

 

1) Warm-up

3 rounds, with PVC  Pipi or Empty Bar, 1 every 2 minutes of:

Muscle Snatches, 4 reps

Overhead Squats, 4 reps

Snatch Push Press, 4 reps

Alt. legs OH Lunges, 4 reps

 

Weightlifting 1

Review and practice for 8 minutes in EMOM style of:

Snatch Balance, 1 rep

 

Weightlifting 2

8 rounds, 1 every 90” of:

Squat Snatch, 1 rep

Overhead Squats, 2 reps

 

Weightlifting 3

8 rounds, 1 every 90” of:

Power Snatches, 3 reps tag