Lunedì 03 aprile 2023
WOD – EVERY 4’ FOR 5 ROUNDS
200 m Run
30 Push Ups
40 Sit Ups
5 Back Squats @100/75
Martedì 04 aprile 2023
STRENGTH – PUSH PRESS
5-5-5
WOD – AMRAP 4’
30 Push Presses @50/35
Max Push Presses @ 70/45
Rest 2’
AMRAP 4’
50/40 Cal Row
Max Burpees Over Rower
Mercoledì 05 aprile 2023
STRENGTH – DEADLIFT
6-6-6-6
WOD – FOR TIME
21-15-9
Kipping Pull Ups
Power Cleans @50/35
Giovedì 06 aprile 2023
WOD – AMRAP 15’
8 DB Snatch + Thruster
8 Strict Toes To Bar
12 Med Ball V-Ups
Venerdì 07 aprile 2023
STRENGTH – WEIGHTED STRICT PULL UP
3-3-3-3
WOD – 5 ROUNDS
60 Double Unders
10 Box Jump 75/60
20 Hand Release Push Ups/10 Handstand Push Ups
Sabato 08 aprile 2023
WOD – FOR REPS
1’ DB Hang Squat Cleans
1’ Burpee Toes To Bar
1’ Assault Bike
2’ DB Hang Squat Cleans
2’ Burpee Toes To Bar
2’ Assault Bike
1’ DB Hang Squat Cleans
1’ Burpee Toes To Bar
1’ Assault Bike
EXTRACREDIT
ENDURANCE
Day 1
ASSAULT BIKE
3 ROUNDS
5x 30’’ On 30’’ Off
Rest 3’
Day 2
AMRAP 25’
800 m Run
50 Push Ups
50 KB Thrusters @2×16/12
SIXPACK
3x
40’’ Hollow Hold
1’20’’ Plank Hold
Rest 1’
GHD Sit Ups
3×20
HULK BULK
BENCH PRESS
6-6-6-6
WEIGHTED CHIN UP
3-3-3-3
4 SUPERSET
10 Incline DB Press 30°
10+10 One Arm DB Row
PUSHDOWNS
3×20
BADASS
HIP THRUST
12-10-8-12
DB Romanian Deadliifts
Tempo 30X1
8-8-8
VEGA
CLEAN AND JERK
7×3@82%
AMRAP 12’
21-15-9
Thrusters @50/35
Chest To Bar Pull Ups
Max Cal Bike