Lunedì 02 maggio 2022
STRENGTH – PUSH PRESS
5-3-2-2-2
WOD – EMOM 15’
I 10 Toes To Bar + 10 Push Presses
II 10 Barbell Lunges + 10 Burpees Over
III Active Rest
Martedì 03 maggio 2022
STRENGTH – 5 SETS
1 Rope Climb
3 Wall Climb
15 Sit Ups
Rest 1’30’’
WOD – AMRAP 10′
1000/800 m Row
60 KB Russian Swings
Max Reps Pull Ups
Mercoledì 04 maggio 2022
WOD – 10 ROUNDS
10 Wall Ball Shots
3 Deadlifts
50 m Farmer Carry
Giovedì 05 maggio 2022
STRENGTH – 4 ROUNDS
6-10 Strict Pull Ups
30’’ Hollow Hold
WOD
AMRAP 7′
1-2-3-4… Strict Toes To Bar
12 KB Swings
Rest 2’
AMRAP 5’
5-10-15…/3-6-9… Push Ups
12 Kb Swings
Rest 2’
AMRAP 3’
Burpee Target
Venerdì 06 maggio 2022
WOD – 8 ROUNDS
4 Strict Pull Ups
6 Barbell Squats
32 Double Unders
Sabato 07 maggio 2022
WOD – COUPLE WOD
3 ROUNDS “I GO YOU GO”
250 m Row + 3 Power Cleans
500 m Row + 5 Power Cleans
750 m Row + 7 Power Cleans
EXTRA CREDIT
ENDURANCE
DAY 1
5×1000 m Row
Rest 2’
DAY 2
FOR TIME
50 Box Jumps
25 Burpees
50 Knees To Elbows
25 Burpees
50 Walking Lunges
25 Burpees
50 Sit Ups
25 Burpees
SIXPACK
3 ROUNDS
10 GHD Sit Ups
30’’+ 30’’ Side Plank Hold
20 V-Ups
30’’+ 30’’ Side Plank Hold
30 Flutter Kicks
Rest 1’
HULK BULK
BENCH PRESS
4×8@70-75%
SHOULDER PRESS
6-6-6-6
3×20 EZ Curls
BADASS
Bulgarian Split Squats
5-5-5-5
Romanian Deadlift
12-12-12-12
VEGA
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
Strict Ring Dips
5 ROUNDS
50 Double Unders
10 Overhead Squats 50/35
15 m Front Rack KB Lunges 2×24/16
20 Toes To Bar