180217

Hero Class

“Loredo”
6RFT
24 squat
24 push up
24 walking lunge
400 mt run


4 X 3’on/1’off
20 A.Swing @28/20
Amrep box jump over

170217

Skills
EMOM 10′
– 30″ du
– 40″ pull up


For Time
1k run
20 Hang Power Snatch @40/25
20 lateral burpee
20 goblet squat @24/16
 

160217

1RM Front Squat

3×1 @90%


Push press

5-3-1-1

150217

Skills
3x
5 High Hang Muscle Snatch
5 High Hang Power Snatch
5 High Hang Squat Snatch


5RFT
14 DB Snatch @25/15
7 C2B
200mt run

140217

Team 2x
Amrap 14′
14 FS sincro @50/35
30 du a testa

130217

Open 16.4
Amrap 14′
55 DL
55 WallBall
55 Cal Row
55 HSPU

 

100217

Tabata Pull up


Team 3x
150 wallball partner
100 STOH @45/25
50 burpee sincro

300117

“Open 16.2”
Amrap 8,12,16 o 20:
25 T2B
50 DU
15 Squat Clean* @60/40kg

*
1st round, 15 reps
2nd round, 13 reps
3rd round, 11 reps
4th round, 9 reps
5th round, 7 reps.

230117

“Open 16.1”
Amrap 20′
8 Lunges OH @40/30
8 lateral burpee
8 Lunges OH @40/30
8 C2B

211216

22-16-10
Push press @50/30
T2B

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