WORKOUT OF THE WEEK – 08.06.20/13.06.20

– Lunedì 8 giugno
Emom 10 build up from 70%
Power snatch + squat snatch
Then:
10 min clock:
1000 mt row (max 5 min) then max rounds of:
5 power snatch(35/25 kg)
10 ohs
20 du/under

Speciality Class Endurance Outdoor
EMOM 30 alt:
30 Air Squat
10 Burpees

– Martedì 9 giugno
Amrap 10 of “Cindy”
5 pull up
10 push up
15 air squat
Rest3
Amrap 10 of:
5 handstand push up (strict)/pike push up
10 db snatch alt (22,5/15 kg)
15 air squat

– Mercoledì 10 giugno
Team of 2
Amrap 1 min 30” of:*
15/12 cal+max ohs/front squat(50/35 kg)
*partner A rest while partner B works fot total 10 rds
Finisher:double tabata mountain climb alternating squat to candle (8 min)

Speciality Class Endurance Outdoor
10 Round of:
2 Min max Shuttle run
1 Min Max Down up
1 Min DU

– Giovedì 11 giugno
10 min on Heavy 2 power clean & jerk
Then:*
150 du/2 min under
30 power clean (70/50 kg)
150 du/2 min under
30 push jerk (70/50 kg)
*Cap 15

– Venerdì 12 giugno
Emom 25 alt:*
15 c2b/30” jumping pull up
15/12 cal/ max 40”
15 hspu/push up hr
15 box jump (60/50 cm)
15 vups/30” hollow hold
*scaled numbers

– Sabato 13 giugno
“Annie are you ok?”
21-15-9
Calories
Thruster(30/20 kg)
Medball clean(9/6 kg)
Sdhp (30/20 kg)
Wb(9/6 kg)
Burpees