Lunedì 13 settembre 2021
STRENGTH – FRONT SQUAT
5-5-5-5-5
WOD – FOR TIME
40-30-20
Wall Ball Shots
12 Burpees
6 Strict Pull Ups
Martedì 14 settembre 2021
SKILL – CLEAN AND JERK
Practice
WOD – FOR TIME
500 m Row
15 Clean And Jerks
500 m Row
12 Clean And Jerks
500 m Row
9 Clean And Jerks
500 m Row
Mercoledì 15 settembre 2021
STRENGTH – E2MO2M 10’
6 Bent Over Row
3 Push Press
WOD – AMRAP 4’
5 Deadlifts
4 Box Jumps 75/60
Rest 2’
AMRAP 4’
5 Deadlifts
5 Chest To Bar Pull Ups
Rest 2’
AMRAP 4’
5 Deadlifts
6 Dips
Giovedì 16 settembre 2021
WOD – 5 ROUNDS
1 Clean
2 Push Presses
4 Front Squat
8 Toes To Bar
16 Push Ups
32 Double Unders
Venerdì 17 settembre 2021
SKILL – HANDSTAND
Practice
WOD – FOR TIME
800 m Run
20 HSPU
20 KB Swings
600 m Run
16 HSPU
12 KB Swings
200 m Run
8 HSPU
8 KB Swings
Sabato 18 settembre 2021
WOD – 5 ROUNDS
In 4’
15/12 Cal Row
12 Hang Power Cleans
9 Burpee Box Jumps
EXTRA CREDIT
ENDURANCE
DAY 1
5x
750m Row
Work:Rest = 1:1
DAY 2
300 Cal Bike For Time
SIXPACK
4 ROUND
15 GHD Sit Ups
15 GHD Hip Back Extensions
AMRAP 8’
25 Crunches
25’’ Bar Hang Tuck Hold
HULK BULK
Bench Press
6×6
1 Arm Db Row
4×7
Reverse Grip Bb Curl
3×20
BADASS
21-15-9
Back Squats @50%BW
10-10-10
m Broad Jump
Bulgarian Split Squat
3×6
VEGA
From 0 To 9’
AMRAP
15 Toes To Bar
10 Deadlift
5 Power Snatch
50/35
From 9’ To 15’
1 RM Power Snatch
EMOM 12’
I 1 Legless
Rope Climb
II 8/12 Ring Dips
III 15/12 Cal Bike Sprint