Lunedì 23 gennaio 2023 STRENGTH – BENT OVER ROW 6-6-6-6 15’’ L-Sit After Each Set WOD – 2 ROUNDS 80 m Walking Lunges 100/80 Cal Row 50 Wall Ball Shots Martedì 24 gennaio 2023 WOD – FOR TIME 21 Deadlifts 21 Knees To Elbows 21 Sumo Deadlift High Pulls 21 Knees To Elbows 21 Power…
Lunedì 16 gennaio 2023 WOD – AMRAP 20’ 2 Deadlifts 4 Handstand Push Ups 6 Box Jumps 8 Burpees Martedì 17 gennaio 2023 STRENGTH – COMPLEX FOR QUALITY 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Thruster WOD – In 11’ 21-15-9 Hang Cleans Toes To Bar In The Remaining…
Lunedì 09 gennaio 2023 WOD – EVERY 6’ FOR 4 ROUNDS 20/10 Ring Dips 30’’ L-Sit/Hollow Hold 40 Sit Ups 50 Air Squats 5 Deadlifts Martedì 10 gennaio 2023 STRENGTH – BACK SQUAT 5-5-5-max reps @80% WOD – FOR TIME 100 Double Unders10 Burpee Pull Ups80 Double Unders8 Burpee Pull Ups60 Double Unders6 Burpee Pull…
Lunedì 02 gennaio 2023 WOD – 6 ROUNDS 2 Wall Walks 3 Bar Muscle Ups 5 Push Presses 8 Back Squats 13 Deadlifts 21 Sit Ups 34 Double Unders Martedì 03 gennaio 2023 WOD – AMRAP 12’ 3-6-9-12-… Strict Pull Ups 9 Power Cleans 30 Double Unders Mercoledì 04 gennaio 2023 WOD – AMRAP 12’…
Lunedì 26 dicembre 2022 Rest Day Martedì 27 dicembre 2022 STRENGTH – THRUSTER 6-6-3-3-3 WOD – AMRAP 15’ 25 Double Unders 12 KB Swings 10/5 Pull Ups Mercoledì 28 dicembre 2022 WOD – AMRAP 9’ 21 Deadlifts 9 Power Snatches 3 Wall Walks STRENGTH – SIXPACK 3 ROUNDS 5-10 Strict Toes To Bar 30’’+30’’ Lateral…
Lunedì 19 dicembre 2022 STRENGTH – FRONT SQUAT 5-5-5-5-5 WOD – AMRAP 5’ 30’’ Max Meter Row 30’’ DKB Hold Martedì 20 dicembre 2022 WOD – FOR TIME 100 Lateral Burpees 100 Step Ups 100 Push Ups EMOM 5 Air Squats 5 Sit Ups Mercoledì 21 dicembre 2022 WOD – 4x AMRAP 3’ 2-4-6 Deadlifts…
Lunedì 12 dicembre 2022 STRENGTH – SIXPACK AMRAP 8’ Max L-Sit Hold 10 Weighted Sit Up WOD – AMRAP 12’ 5 Strict Pull Up 9 Push Presses 25 Double Unders Martedì 13 dicembre 2022 SKILL – HANDSTAND TRIPOD EMOM 10’ I 40’’ Shoulder Taps II 5-4-3-3-3 Deadlifts WOD – “20.3” FOR TIME 21 Deadlifts @100/70…
Lunedì 05 dicembre 2022 STRENGTH – DEADLIFTS 15-12-9-6-3 WOD – EMOM10’ 6 Chest To Bar 6 Box Jump Overs Max DB Snatches Martedì 06 dicembre 2022 WOD – 6 ROUNDS 6 Devil Presses 16 Lunge Wall Ball Shots STRENGTH – HULK BULK 3 ROUNDS 20 DB Overhead Presses 20+20 m Overhead Walk Mercoledì 07 dicembre…
Lunedì 28 novembre 2022 STRENGTH – EMOM 12’ I Tempo Ring Row 30X1 II Tempo Shoulder Press 3120 III 15-20 Sit Ups WOD – FOR TIME 10-9-8-7-6-5-4-3-2-1 Push Presses Toes To Bar Martedì 29 novembre 2022 SKILL – DOUBLE UNDERS Practice WOD – AMRAP 11’ 3 Deadlift @75% 6 Ring Dips 9 Push Ups 27…
Lunedì 21 novembre 2022 WOD – EVERY 2’30’’ FOR 10 ROUNDS 10 Hang Power Cleans 11 Burpees 250/200 m Row Martedì 22 novembre 2022 STRENGTH – DEADLIFT 1-1-1 WOD – AMRAP 14’ 1 Deadlift 5 Push Ups 10 Air Squats 15 Sit Ups 2 Deadlifts 5 Push Ups 10 Air Squats 15 Sit Ups 3…
