Lunedì 02 gennaio 2023
WOD – 6 ROUNDS
2 Wall Walks
3 Bar Muscle Ups
5 Push Presses
8 Back Squats
13 Deadlifts
21 Sit Ups
34 Double Unders
Martedì 03 gennaio 2023
WOD – AMRAP 12’
3-6-9-12-… Strict Pull Ups
9 Power Cleans
30 Double Unders
Mercoledì 04 gennaio 2023
WOD – AMRAP 12’
3-6-9-12-… Strict Ring Dips
9 Sumo Deadlift High Pulls
9 Thrusters
9 Burpee Overs
Giovedì 05 gennaio 2023
STRENGTH – BENT OVER ROW
6-6-6-6
10/5’’ Chin Over Bar Hold After Each Set
WOD – 4 ROUNDS
8 Strict Toes To Bar
18 KB Swings
20 Barbell Lunges
Venerdì 06 gennaio 2023
Rest Day
Sabato 07 gennaio 2023
WOD – FOR TIME
21-15-9
Push Presses
Pull Ups
Then
500 m Row
Then
9-15-21
Front Squats
Push Ups
EXTRACREDIT
ENDURANCE
3 ROUNDS
2’ Max Burpees
2’ Max Cal Row
2’ Max Cal SkiErg
2’ Max Cal Bike
2’ Rest
SIXPACK
4 ROUNDS
30+30 m One Arm Farmer Carry
30”+30” Side Plank Hold
FOR TIME
30 V-Ups
50 Sit Ups
15 V-Ups
HULK BULK
Bench Press
4×6
DB Incline Bench Press
3×10
3 SUPERSET
10 DB Bicep Curls
20 Pushdowns
BADASS
HIP THRUST
10-8-10-6-10-6
4 Superset
5+5 DB Lunges
8 DB Romanian Deadlifts
VEGA
Complex 1RM In 10’
1 Power Snatch
1 Hang Snatch
2 Overhead Squats
3 ROUNDS FOR TIME
1 Snatch @80%
1 Legless Rope Climb
16 Pistols
1 Snatch @80%
1 Legless Rope Climb
16 Handstand Push Ups