Lunedì 01 aprile 2024
REST DAY – PASQUETTA
Per festeggiare la Pasqua una settimana senza Burpees
Martedì 02 aprile 2024
STRENGTH – EMOM 6’
I Max Alternate KB Curl And Press
II Max Hollow Hold
COUPLE WOD – AMRAP 18’
20 Burpees
20 Cal Row
80 m DKB Front Rack Carry
Mercoledì 03 aprile 202
STRENGTH – FRONT SQUAT
3-3-2-2-1-1-5-5
WOD – 5 ROUNDS
200 m Run
12 Deadlifts
12 Burpees Over
Giovedì 04 aprile 2024
STRENGTH – BENCH PRESS
4×6/8
WOD – 10 ROUNDS or AMRAP 20’
10 Box Jumps
10 Hand Release Push Ups
15 Sit Ups
20” L-Sit Hold
Venerdì 05 aprile 2024
SKILL – HIP MOBILITY
WOD – AMRAP 8’
7 Thrusters
7 Hang Clean And Jerks
Sabato 06 aprile 2024
COUPLE WOD – 4 ROUNDS
30 Synchro Walking Lunges
50 Hang Power Snatches
100 Double Unders
EXTRACREDIT
ENDURANCE CLASS
EMOM 30’
I 12/15 Wall Ball Shots
II 200/150 m Row
III 20 m KB Lunges
IV-V 400 m Run
SIXPACK
3 ROUNDS
15 Sit Ups
15 Hanging Knees Raises
3 set 20 Alternate V-Ups
HULK BULK
4 SETS
4 Weighted Chin Ups
10 Bent Over Rows
10 Cuban Presses
15 Skull Crushers
Rest 3’
100 Barbell Curls 20/15
BADASS
Hip Thrust
12-10-8-8
4’’ Hold Last Rep
4×15 DB Romanian Deadlifts
VEGA
SNATCH
5×2@50-60%
4×3@60-70%
3×2@70-80%
5x200m SkiErg
Rest 30”
4x400m SkiErg
Rest 1’
3x600m SkiErg
Rest 1’30”