Settimana 01-06 aprile 2024

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”