Home Workout of the day 17-03-2020

A. GENERAL WARM UP 5-10’


B. MOBILITY/PREP

Pronated Shoulder pass-throughs 2 x 10

Superman Row 2x10

IYTW 2x10


C. STRENGTH TRAINING

Alt. C1/C2 Every 90” for 8 rounds of:

C1 - 6-10 Strict/ Kipping HSPU + 8/8 Bent over row

C2- 30-60 seconds Straight Arm Plank hold / Elevated feet


Opzione scalata: 8-10 Pike HSPU / 3-5 Negative HSPU


D. CONDITIONING

For time:

4’ Run

40 Alt. Water Pack Thrusters

40 V-Ups

3’ Run

30 Alt. Water Pack Thrusters

30 V-ups

2’ Run

20 Alt. Water Pack Thrusters

20 V-ups


Sostituzione Run : 2’ Step Toe Touch

Sostituzione V-Ups : Reverse Crunch

Opzione DB\ KB : One Arm Thruster (dividere le ripetizioni a proprio piacimento )

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Via Porta Palermo, 129B

Copyright 2020 OFFICINA 129 ASSOCIAZIONE SPORTIVA DILETTANTISTICA | Via Porta Palermo, 129/B 91011 Alcamo (TP)

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