Workout of the Day

22/10/2020

Program A

12′ emom

ODD ma cal bike

EVEN rest

Program B

6rft

5 pc 50/30kg

30 du/60su

10 ttb

TC 12′

21/10/2020

Program A

4 rft

20 wb

20 cal row

20 ttb

TC 14

Program B

14′ emom

ODD 30″ Montain Climb + 30″ Reactivity (burp no petto a terra)

EVEN devil press 1 arm

20/10/2020

Program A

8rft

12 Burp to bj

8 squat

4 hspu

tc 16′

Program B

Amrap 14′

5 Pull Ups

10 cal bike

20 pistol

19/10/2020

Program A

12′ amrap

8 Bump snatch Squat

12 STOH 40/25kg

Program B

20 16 12 8 4

Dumnb thrusters 1 arm (divisione per braccio)

Burp

TC 12′

18/10/2020

Program B:

100 cal row

100 step up

100 du/200 su

Program A:

5 x 400m run rest 1′ each rounds

17/10/2020

Program B:

5 rounds of

5 DL 90/55kg

10 burp

15 pull ups

Program A:

amrap 12′

10 dumb stoh 1 arm 1 dumb

20 step up front rack with 1 dumb

10 pistol

16/10/2020

Program B:

amrap 12′

10 pistol

10 v up

10 dip su box

Program A:

amrap 12′

10 Dl 70/45kg

10 oh lunge with bumper

15/10/2020

Program B:

5 rounds

21 wb

15 cal bike

9 TTB

TC 14′

Program A:

emom 15′

(5 rounds)

1′ cal row

1′ du/su

1′ rest

14/10/2020

Program B:

20 18 16 14 12 10 8

Cal row & Dumb Snatch alt

TC 14′

Program A:

amrap 14′

5 HPS 35/25kg

10 Pull ups

13/10/2020

Program B:

21 15 9

Thruster 40/25kg

PC

tc 12′

Program A:

50 squat

50 Push Ups hr

50 BJ

50 Sit ups

50 Burp

TC 14′

WORKOUT OF THE DAY