Lunedì 03 gennaio 2022
STRENGTH – BACK SQUAT
10-8-6-4-2
WOD – FOR TIME
21-15-9
Squat Cleans 50/35
42-30-18
Hand Release Push Ups
Martedì 04 gennaio 2022
STRENGTH – COMPLEX
1 High Hang Power Snatches
1 Hang Power Snatch
1 Power Snatch
WOD – AMRAP 9’
3-6-9-…
Hang Power Snatches
Burpee Pull Ups
SIXPACK
10 ROUNDS TABATA
Mountain Climbers
Kipping Knees Up
Mercoledì 05 gennaio 2022
WOD – AMRAP 14’
33 Wall Ball
22 Deadlifts 60/50
11 Burpees Over
Giovedì 06 gennaio 2022
WOD – COUPLE WOD FOR TIME
50 Devil Presses 20/15
100 Burpees
150 Ground To Overhead 40/30
200 Air Squats
3000 m Rowing
Venerdì 07 gennaio 2022
STRENGTH – THRUSTER
10-8-6-4-2
WOD – FOR TIME
50 DB/KB Thrusters
50/40 Cal Bike
150 Double Unders
Sabato 08 gennaio 2022
WOD – FOR TIME
35 Push Presses
25 Toes To Bar
35 Hang Power Cleans
25 Toes To Bar
35 Back Squats
25 V-Ups
35 Clean And Jerks
25 V-Ups
EXTRA CREDIT
ENDURANCE
Day 1
FOR TIME
200 Cal Bike
Day 2
“THE GHOST”
6 ROUNDS
1’ Rowing
1’ Burpees
1’ Double Unders
1’ Rest
SIXPACK
100-75-50-25
Sit Ups
25-20-15-10
Cal SkiErg
60”-45”-30”-15”
Elbow Plank Hold
HULK BULK
DB Lateral Raise
5×5
Bench Press
8×2@80%
1×10+@60%
Barbell Curl
100 Reps For Time
BADASS
Lead Foot Elevated Lunges
4×8+8
5 Set
12 DB Romanian Deadlifts
12 DB Hip Bridges
VEGA
3 ROUNDS
12 Ring Muscle Ups
12 Clean & Jerk 70/45
12 Burpee Box Jump 75/60