Venerdì 18 Giugno 2021

Workout of the day

 

1) Warm-up and Mobility

Run 4 minutes

Then 3 rounds of:

5/side 90/90 Prisoner Good Morning

Alt. Legs Spider Lunges, 10 reps

Tuck Jumps, 10 reps

 

2) Weightlifting

A) 5 sets, 1 every 2 minutes of:

10/side One Arm Db Floor Press

B) 5 sets, 1 every 2 minutes of:

Back Squats, 5 reps

 

3) MetCon (M - task) 5-10

For time of:

Run, 1600 mt - or

Row/SkiErg, 2000/1600 mt - or

A. Bike, 120/84 cals

------Time cap; 10 minutes------

17 Giugno 2021

Workout of the day

 

1) Warm-up and Mobility

8 minutes of:

Rope Jumps, 50 reps

Band Pass Through, 10 reps

5/side Db One Leg Cross Body RDL

5/side Db One Arm Snatches

 

2) Weightlifting 18

A) 3 sets, 1 every 2 minutes of:

Snatch Deadlifts, 3 reps

3” Catch Pause Hang Power Snatch, 3 reps

 

B) 3 sets, 1 every 2 minutes of:

3 position Power Snatch

 

C) 3 sets, 1 every 2 minutes of:

3 position Squat Snatch

 

3) Prep

2 rounds of:

M1; Rings Dip, 3-4 reps

M2; Am. Swings, 6-8 reps

M3; Double Unders, 20 reps

 

4) MetCon (GWM - time) -5

5’ AMRAP of:

Rings Dip, 5 reps

Am. Swings, 10 reps

Double Unders, 20 reps