Lunedì 24 gennaio 2022
STRENGTH
6’ To Find Heavy Hang Power Snatch
6’ To Find Heavy Thruster
6’ To Find Heavy Power Clean
WOD – AMRAP 5’
10 Thrusters
10 Bar Facing Burpees
10 Power Cleans
10 Bar Facing Burpees
10 Hang Power Snatches
10 Bar Facing Burpees
Martedì 25 gennaio 2022
STRENGTH – BACK SQUAT
5-3-5-3-5-3
WOD – 10 ROUNDS
10-9-8-7-6-5-4-3-2-1
Toes To Bar
1-2-3-4-5-6-7-8-9-10
Push Presses
Mercoledì 26 gennaio 2022
WOD – 10 ROUNDS
50 m KB Suitcase Carry
15 Sit Ups
15 Russian Swings
Giovedì 27 gennaio 2022
WOD – 4 ROUNDS
15 Burpees
15 Wall Ball Shots
1000/800 m Rowing
4 ROUNDS
15 Burpees
15 Wall Ball Shots
Venerdì 28 gennaio 2022
STRENGTH – PUSH PRESS
10-8-6-4-2
WOD – AMRAP 8’
5/8 Strict Pull Ups
8 Box Jumps
8 DB Hang Snatch + DB Push Press
Sabato 29 gennaio 2022
STRENGTH – 4 ROUNDS
Max L-Sit
Rest 40’’
Max Strict Ring Dips
Rest 1’30’’
WOD – 5 ROUNDS
10 Deadlifts
45’’ Plank Hold/20’’ L-Sit
12/6 Push Ups
EXTRA CREDIT
ENDURANCE
Day 1
8000 m Rowing
Day 2
15/12 Cal Bike
10x 20m Shuttle Sprints
10 Burpees
Rest 1’
SIXPACK
50-40-30-20-10
Sit Ups
Cal SkiErg
HULK BULK
Incline DB Bench Press
5-5-10-10
10-12-15
DB Arnold Presses
Barbell Shrugs
DB Lateral Raises
Back Squat
3×5
Tempo 22X1
BADASS
Romanian Deadlift
10-10-8-8
Hip Thrust
3×20
Bulgarian Split Squat
6-6-6
VEGA
Hang Power Snatches
4@55%
2×4@60%
2 ROUNDS
50 Cal Row
25 Handstand Push Ups