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…
Lunedì 14 novembre 2022 STRENGTH – COMPLEX 3 Deadlifts 3 Power Cleans 3 Front Squats WOD – AMRAP 12’ 6 Toes To Bar 6/12 Push Ups 3 Power Cleans Martedì 15 novembre 2022 STRENGTH 0-6’ Behind The Neck Jerk 6’-12’ High Hang Power Snatch 12’-18’ Power Snatches WOD – “INGRID” 10 ROUNDS 3 Snatches 3…
Lunedì 07 novembre 2022 WOD – 10 ROUNDS 3 Bar Muscle Ups 3 Thrusters 27 Double Unders Martedì 08 novembre 2022 STRENGTH – EMOM 12’ I Tempo Front Squat (51X1) II Max Handstand Push Up Unbroken III 30’’ Plank Hold WOD – AMRAP 8’ 8 Right DB Hang Snatches 8 Alternate DB Overhead Lunges 8…
Lunedì 31 ottobre 2022 WOD – AMRAP 25’ 15 Deadlifts 30 Air Squats 12 Hang Power Cleans 30 Hand Release Push Ups 9 Push Jerks 30 Sit Ups Martedì 01 novembre 2022 REST DAY Mercoledì 02 novembre 2022 STRENGTH – E2MO2M 16’ I 400/320 m Row II 1 Clean + 3 Shoulder To Overheads WOD…
Lunedì 24 ottobre 2022 WOD – AMRAP 20′ 1 Power Clean 1 Burpee Pull Up 100 m Run 2 Power Cleans 2 Burpee Pull Ups 100 m Run 3 Power Cleans 3 Burpee Pull Ups 100 m Run Add 1 Rep Each Round Martedì 25 ottobre 2022 STRENGTH – BACK SQUAT 5-3-5-3 WOD – 3…
Lunedì 17 ottobre 2022 WOD – FOR TIME 25 Burpees 50 Toes To Bar 50m + 50m DB/KB Waiter Walk 800 m Run 50m + 50m DB/KB Walking Lunges 50 Sumo Deadlift High Pulls 25 Burpees Martedì 18 ottobre 2022 STRENGTH – BACK SQUAT (51X1) 5-5-5-5 WOD – 3 ROUNDS 70/50 Cal Row 30 Sit…
