Lunedì 01 maggio 2023
CHIUSI
Martedì 02 maggio 2023
WOD – FOR TIME
400 m Run // 500/400 m Row
3 ROUNDS
15 KB Sumo Deadlift High Pulls
15 Push Ups
400 m Run // 500/400 m Row
3 ROUNDS
15 Russian Swings
15 Kipping Pull Ups
400 m Run // 500/400 m Row
20 Bar Muscle Ups
60 m DB Lunges
Mercoledì 03 maggio 2023
STRENGTH – SHOULDER PRESS
2-2-2-2-2
WOD – 3 ROUNDS
1’ Max Reps Sit Ups
1’ Max Overhead Hold
Rest 1’
Then For Time
750/600 m Row Or 45/30 Cal Bike
Giovedì 04 maggio 2023
STRENGTH – EMOM 8’
I 5-10 Strict Toes To Bar/Toes To Rings
II 6 Box Jump Over
WOD – 5 ROUNDS
15 DB Step Over
40 Double Unders/1’ Rope Jump
Venerdì 05 maggio 2023
STRENGTH – THRUSTER
4-4-4-4
WOD – 5 ROUNDS
In 3’
400 m Run
Max Reps Strict Pull Ups
Rest 1’
Sabato 06 maggio 2023
WOD – 10 ROUNDS
10/8 Cal Row
3 Hang Snatches
STRENGTH – 2 ROUNDS
20 m OH Walk
40 m Front Rack Carry
60 m Farmer Carry
Rest 2’
EXTRACREDIT
ENDURANCE
Day 1
FOR TIME:
2000 m Row
5x
20 Wall Ball Shots
20 Sit Ups
2000 m Row
Day 2
3000-2000-1000m Run
Run:Rest=2:1
SIXPACK
5 ROUNDS
15 GHD Sit Ups
30+30m Suitcase Carry 32/24
3x Max L-Sit Hold
HULK BULK
Incline Bench Press 30°
5-5-5-5
5 ROUNDS
12 Narrow Grip Incline Bench Presses @50%
10 Dips
T.C. 15’
BADASS
Deadlift
8@60%
4×6@70%
4x
16 Alternate Back Rack Lunges
30” Sorensen Hold
VEGA
E2MO2M x 10 ROUNDS (20 min)
100 m Run + 2 Cleans
4 ROUNDS FOR TIME
400 m Run
200 m Farmer Carry 2×24/16
15 Handstand Push Ups