Lunedì 01 novembre 2021
Hero Surprise
Martedì 02 novembre 2021
STRENGTH – FRONT SQUAT
5×5
WOD – 3 ROUNDS
20 Toes To Bar
25 Wall Ball Shots
50 Double Unders
Mercoledì 03 novembre 2021
WOD – AMRAP 20’
5 Strict Pull Ups
10 Hang Power Snatches
15 Burpees Over
Giovedì 04 novembre 2021
WOD – IN 22’
3 ROUNDS
21/15 Cal Row
15 Deadlifts 100/70
12 Strict Handstand Push Ups
9 Box Jumps
THEN DEADLIFTS
Find 3 Heavy Reps
Venerdì 05 novembre 2021
WOD – AMRAP
AMRAP 8’ ”DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rest 4’
AMRAP 8’ ”CINDY”
5 Pull Ups
10 Push Ups
15 Air Squats
Sabato 06 novembre 2021
WOD – 5 ROUNDS
AMRAP 4’
400/350 m Row
21 Swings
Max Handstand Walk
Rest 4’
EXTRA CREDIT
ENDURANCE
AMRAP 10’
1600 m Run
Max Cal Bike
Rest 4’
AMRAP 8’
1200 m Run
Max Cal Bike
Rest 3’
AMRAP 6’
800 m Run
Max Cal Bike
Rest 2’
AMRAP 4’
400 m Run
Max Cal Bike
SIXPACK
5×15 GHD Sit Ups
5×10 Evil Wheel
5×8 Strict Toes To Bar
3×25 Sit Ups
15 Med Ball Tuck Crunches
HULK BULK
3×10 Close Grip Bench Press
3×4 Weighted Strict Pull Ups
3x 15 Barbell Curls
25 Pushdowns
BADASS
8×5 @65% Back Squat
4×12 Romanian Deadlift
3×20 DB Walking Lunges
VEGA
Clean And Jerks
3@70%
3@75%
3@80%
3×1@85%
FOR TIME
10-8-6-4-2
Clean And Jerks 60-70%
Bar Muscle Ups