Lunedì 01 gennaio 2024
CAPODANNO: REST DAY
Martedì 02 gennaio 2024
STRENGTH – BACK SQUAT
5-3-5-3-5-3
WOD – FOR TIME
75/60 Cal Row
50 Sit Ups
50/40 Cal Row
30 Sit Ups
25/20 Cal Row
20 Sit Ups
Mercoledì 03 gennaio 2024
WOD – AMRAP 12’
2-4-6-8-…
Deadlifts @130/85
1 Round “Strict Cindy”
*Strict Cindy:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Giovedì 04 gennaio 2024
STRENGTH – CLEAN & JERK
3 Clean & Jerk T&G
WOD – AMRAP 6’
5-10-15-20…
Double Unders/Single Unders
1-2-3-4-…
Clean And Jerks @70/45
Venerdì 05 gennaio 2024
STRENGTH – SIXPACK FOR QUALITY
EMOM 10’
I 3-5 Strict Toes To Bar +20” Hollow Hold
II 30m DKB Overhead Walk
WOD – 4 ROUNDS
3 Wall Walks
9 DKB Step Overs
12 DKB Front Squats
Sabato 06 gennaio 2024
Epifania – Rest Day
EXTRACREDIT
ENDURANCE CLASS
A. EMOM 10’
15 KB Russian Swings
45” Elbow Plank Hold
B.
EMOM 5’
35” Max Cal Row
EMOM 5’
40” Max Cal Row
EMOM 5’
45” Max Cal Row
EMOM 5’
50” Max Cal Row
SIXPACK
FOR TIME
50 Med Ball V-Ups
50+50 Lateral Leg Raise
50 Stiff Leg Crunches
50 Lateral Bridges
50 Crunches
50 Russian Twists
3x 10 Standing Teapot
HULK BULK
BENCH PRESS
10-7-5-10-7-5-10
3x Max Chin Ups
Superset 3x
20 Hammer Curl
20 Reverse BB Curl
BADASS
DEADLIFT
3×6
2×4
2×3
Hip Thrust
3×15
VEGA
Pause Front Squat
7×3@80%
Rest 2’
FOR TIME
800 m Run
10 ROUNDS
8 Hang Squat Cleans 50/35
8 Chest To Bar Pull Ups
800 m Run
FOR LOAD
Single DB Overhead Lunges
3x30m
Rest 2’