190619 BUONGIORNO “VIPERS”

4 Rounds For Total Reps in 23 minutes

1 minute Burpees
1 minute Kb russian swing
1 minute V-UPS
1 minute Kb Push Ups
1 minute Wall ball (9/6)
1 minute Rest

180619 BUONGIORNO “VIPERS”

“MACHO MAN”

EMOM (for as Long as Possible)

3 Power Cleans (185/135 lb)(84/61 kg)
3 Front Squats (185/135 lb) (84/61 kg)
3 Jerks (185/135 lb) (84/61 kg)

170619 BUONGIORNO “VIPERS”

FOR TIME

10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Jumping Lunges

10 Burpees
25 Push-Ups
50 Jumping Lunges
100 Sit-Ups ab mat

10 Burpees
25 Push-Ups
50 Jumping Lunges
100 Sit-Ups ab mat
150 Air Squats

10 Burpees
25 Push-Ups
50 Jumping Lunges
100 Sit-Ups ab mat
150 Air Squats
200 m RUN

160619 BUONGIORNO “VIPERS”

REST DAY

150619 BUONGIORNO “ VIPERS”

7 RND FT

50 DOUBLE UNDERS
15 THRUSTERS ( 40/25 )
25 PUSH UPS