Lunedì 04 aprile 2022
STRENGTH – COMPLEX
Power Clean
Hang Clean
Front Squat
WOD – 4xAMRAP 3’
9 Wall Ball Shots
6 Power Cleans
3 Burpee Pull Ups
Rest 1’30’
Martedì 05 aprile 2022
STRENGTH – FOR QUALITY
Bent Over Row
15-12-9-6-6-6…
30’’ Handstand
WOD – AMRAP 10’
15 Deadlifts
15 Hand Release Push Ups
Mercoledì 06 aprile 2022
STRENGTH – BACK SQUAT
8-5-4-4-4
WOD – AMRAP 16’
4 Wall Climbs
8 Alternate DB Snatches
12 Toes To Bar
Giovedì 07 aprile 2022
WOD – FOR TIME
10-9-8-7-6-5-4-3-2-1
Clusters
200 m Run
Venerdì 08 aprile 2022
WOD – 2 ROUNDS
100 Double Unders
40/35 Cal Bike
40 Box Jumps
40 DB Push Jerks
200 m Farmer Carry
3 Rope Climbs
Sabato 09 aprile 2022
WOD – EVERY 4’ FOR 6 ROUNDS
400 m Run/Row
10 Shoulder Presses
15 KB Swings
Max L-Sit
EXTRA CREDIT
ENDURANCE
FOR TIME
500/400 m Row
21-18-15-12-9-6-3
Burpees Over Rower
T.C. 25’
SIXPACK
Strict Toes To Bar
5×10
5 ROUNDS
12 GHD Sit Ups
30 Russian Twist 20/15
Rest 1’
HULK BULK
Bench Press
5×10@65+%
4 Superset
15 Skull Crushers
15 Hammer Curls
BADASS
Back Squat
5×5
Romanian Deadlift
6×8
DB Lateral Lunges
3×10
VEGA
7×3
Strict Ring Muscle Up
3 ROUNDS – IN 4’
15 m Handstand Walk
12 Burpee Box Jumps
9 Bar Muscle Ups
Max Reps Wall Ball
Rest 2’