Lunedì 02 settembre 2024
WOD – FOR TIME
3 Rounds Cindy
400 m Run
3 Rounds Cindy
40 Burpees
3 Rounds Cindy
80 Weighted Step Ups
3 Rounds Cindy
40/30 Cal Bike
3 Rounds Cindy
Martedì 03 agosto 2024
STRENGTH – STRICT PULL UP
Back Squat
10-8-6-6
WOD – AMRAP 12′
12 DB Power Cleans
4 DB Reverse Lunges
5-10 Strict Toes To Bar/V-Ups
Mercoledì 04 settembre 2024
STRENGTH – PULL UP
4 SETS
Max Strict Pull Ups
Rest 2’
Oppure
3-5 Banded Pull Ups
Rest 1’30”
WOD – COUPLE WOD FOR TIME
2000/1800/1600 m Row
200 Push Ups
Kicker: 3 Box Jump Overs At The Beginning Of Each Minute
Giovedì 05 settembre 2024
WOD – AMRAP 24′
400 m Run
20 MedBall Sit Ups
5 Clean And Jerks
Venerdì 06 settembre 2024
WOD – AMRAP 20′ NFT
15 DB Front Squats
50/30 Double Unders
12/6 Strict Pull Ups
15/5 m Handstand Walk/30 Shoulder Taps
Sabato 07 settembre 2024
WOD – ENDURANCE
E3MO3M x 30’
200 m Run
12 Sit Ups
8-12 Burpee Box Jumps
EXTRACREDIT
HYROX CLASS
AMRAP 10’
200 m Row
15 KB Sumo Deadlift High Pulls
10 Squat Jumps
Rest 2’
AMRAP 10’
200 m Run
10 DB Thrusters
15 m Burpee Broad Jumps
Rest 2’
AMRAP 10’
20 Wall Balls
12/9 Cal Bike
BADASS CLASS
Deadlift
8/6-8/6-8/6
Step Up
3×10
DB Walking Lunges
3×24
SIXPACK
5 ROUNDS
1’ Max Reps GHD Sit Ups
1’ Max Elbow Plank Unbroken
1’ Rest
HULK BULK
Weighted Chin Ups
3-3-3
Bench Press
6-6-6
1 Arm DB Rows
10-10-10
Skull Crushers
15-15-15
VEGA
DEATH BY:
10 m Sled Push (150/90)
Rest 10’
FOR TIME
1600 m Run
100 Burpees
1600 m Run