Mercoledì 15 Luglio 2020

Workout of the day

 

1) Warm-up and Mobility

10 minutes of:

Run, 200 mt

PVC Pass Through, 16 reps

Air Squats, 12 reps

Push-ups, 8 reps

Pull-ups, 4 reps

 

2) Skill (gymnastics)

Review and practice for 10 minutes in EMOM style of:

Toes To Bar

 

3) Strength (weightlifting)

4 rounds, 1 every 2’30” of:

Back Squats, 10 reps

 

4) MetCon (M - time)

In 5 minutes perform:

Run, max meters as possible

14 Luglio 2020

Workout of the day

 

1) Warm-up and Mobility

10 minutes of:

Run, 200 mt

PVC Pass Through, 16 reps

Air Squats, 12 reps

Push-ups, 8 reps

Pull-ups, 4 reps

 

2) MetCon (GWM - intervals)

a) Complete as many rounds and reps as possible in 8 minutes of:

Toes To Bar, 8 reps

Burpees Lateral BJO, 10 reps

------Rest, 3 minutes------

b) Complete as many rounds and reps as possible in 8 minutes of:

Alt. Arm Devil Press, 6 reps

Wall Ball Shots, 12 reps

------Rest, 3 minutes------

c) Complete as many meters as possible in 8 minutes of:

Rower, 40” fast; 20” slow