agosto 2020 - Pagina 2 di 2 - Kimeru Academy

agosto 5, 2020

giovedi 06/08/2020

Amrap in 7 minutes:
5 pike to push-up
10 air squat
12 sit-up
EMOM 15 minutes:
1: 10 kettlebell tater
2: 20 push-up
3: 30 double unders
on a 12-minutes clock:
1 minute of squat clean
1 minute of push-jerk
2 minutes of squat clean
2 minutes of push-jerk
3 minutes of squat clean
3 minutes of push-jerk
(women 40 kg, men 60 kg barbell)

agosto 4, 2020

mercoledi 05/08/2020

20” work + 10” rest
for five rounds of:
seated leg raise
side plank (R)*
side plank (L)*
supine bridge
five rounds for reps and quality
20” work – 40” rest
strict pull-up
strict toes to bar
bar pull-down
rest three minutes
tabata handstand hold

agosto 3, 2020

martedi 04/08/2020

Five rounds for quality:
20” elephant walk
10” rest
20” broad jump
10” rest
20” superman hold
30” rest
Three rounds For time:
(with a pair of dumbbells)
50 mt farmer’s carry
30 lunges
50 mt farmer’s carry
20 push-press
50 mt farmer’s carry
10 devil press
time cap 17 minutes
rest three minutes
cash-out
max V-sit in five minutes
(perform 5 burpees every time
you lose position)

agosto 2, 2020

Lunedi 03/08/2K20

Six rounds for each mivement:
30”work / 45” rest
(Slow and strict)
1: Australian pull-up (w. Barbell)
2: push-up on kettlebell
3: deadlift (75% 1 RM)
Rest 90” seconds between sets
Rest three minutes
AMRAP in 10 minutes:
7 handstand push-up
12 box jump
(50/60 cm)