Venerdì 19 Luglio 2019

Workout of the day

 

1) Warm-up and Mobility

10 minutes of:

Run, 200 mt

PVC Pass Through, 10 reps

Air Squats, 8 reps

Lateral Lunges, 6 reps

Pull-ups, 4 reps

Wall Climb, 2 reps

 

2) Skill (gymnastics)

Review and practice for 6 minutes in EMOM style of:

Toes To Bar, 6 reps

 

3) Skill (weightlifting)

3 rounds, 1 every 2 minutes, of:

Hang Snatch Pull, 4 reps

Hang Muscle Snatches, 4 reps

Hang Power Snatches, 4 reps

 

4) Strength (weightlifting)

3 rounds, 1 every 2 minutes, of:

Hang Muscle Snatches, 1 reps

Hang Power Snatches, 2 reps

Hang Squat Snatches, 3 reps (Overhead Squats)

 

5) MetCon (WG - task)

21-15-9 reps for time of:

Power Snatch

Toes To Bar (V-ups)

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

18 Luglio 2019

Workout of the day

 

1) Warm-up and Mobility

10 minutes of:

Run, 200 mt

PVC Pass Through, 10 reps

Air Squats, 8 reps

Lateral Lunges, 6 reps

Pull-ups, 4 reps

Wall Climb, 2 reps

 

2) Skill (gymnastics)

Review and practice for 24 minutes in EMOM style of:

M1; Box Jumps, 10 reps

M2; Rings Dip, 5 reps

M3; Rope Climb, 1 rep

 

3) MetCon (G - time)

Complete as many reps as possible in 5 minutes of:

Burpees Plate