Giovedì 17 Ottobre 2019

Workout of the day

 

1) Warm-up and Mobility

a) Tabata (20” work; 10” rest) of:

Jumping Jack

Up/Downward Dog

b) 6 minutes of:

Double Unders, 30 reps

Air Squats, 10 reps

Handstand Push-ups, 5 reps

 

2) Strength (weightlifting)

5 rounds, 1 every 2 minutes, of:

Shoulder Press, 4 reps (+1 FS)

 

3) Strength (weightlifting)

5 rounds, 1 every 2 minutes, of:

Front Squats, 4 reps

 

4) MetCon (WG - task)

8 rounds for time of:

Push Press, 12 reps

Pistol Squats, 10 reps

------time cap; 10 minutes------

16 Ottobre 2019

Workout of the day

 

1) Warm-up and Mobility

a) Tabata (20” work; 10” rest) of:

Jumping Jack

Up/Downward Dog

b) 6 minutes of:

Double Unders, 30 reps

Air Squats, 10 reps

Handstand Push-ups, 5 reps

 

2) Skill (gymnastics)

Review and practice for 10 minutes of:

Rope Climb, 1 rep

 

3) Skill (weightlifting)

Review and practice for 8 minutes in EMOM style of:

Kb Am. Swings, 12 reps

 

4) Skill (weightlifting)

Review and practice for 8 minutes in EMOM style of:

Power Snatches, 8 reps (tag)

 

5) MetCon (G - time)

Complete as many rounds and reps as possible in 5 minutes of:

Burpees Plate