Lunedì 04 dicembre 2023
STRENGTH – BACK SQUAT
5-5-5-10
WOD – 4 ROUNDS
1’ On 1’ Off
3-2-1
Hang Cleans
Front Squats
Then
Max Burpee Overs
Martedì 05 dicembre 2023
SKILL – EMOM 8′
I 30” Double Unders
II 30” Handstand Hold
WOD – 6 ROUNDS
60 – 50 – 40 – 30 – 20 – 10
Double Unders
24 – 21 – 18 – 15 – 12 – 9
Push Presses
20/18 Cal Row
Mercoledì 06 dicembre 2023
WOD – AMRAP 20’
5 Front Squats
10 Seated Med Ball Throws
15 KB Russian Swings
Giovedì 07 dicembre 2023
WOD – AMRAP 18’
15-25 Strict Pull Ups
30 Deadlifts @70%
35 Strict Push Ups
WOD – FOR TIME
21-18-15
Thrusters 20/15
15/12-15/12-15/12
Cal Row
Venerdì 08 dicembre 2023
WOD – 3 ROUNDS
Team of 2
50/40 Cal Row
40 Clean And Jerks
30 Sit Ups
20 Burpees Over Buddy
5 Rope Climbs
Sabato 09 dicembre 2023
WOD – AMRAP 10’
10 Thrusters 50/40
10/8 Cal Bike
Rest 5’
AMRAP 10’
10 Shoulder Presses
20/15
5-10 Strict Toes To Bar
30” Elbow Plank Hold
EXTRACREDIT
ENDURANCE
Day 1
FOR TIME
7500 m Row
Day 2
AMRAP 32’
30 Cal Bike
600 m Run
90 Double Unders
SIXPACK
AMRAP 8’
40 Sit Ups
15 V-Ups
30 Sit Ups
15 V-Ups
20 Sit Ups
15 V-Ups
10 Sit Ups
Max V-Ups
3 Sets
30m+30m Single Arm
Farmer Carry
HULK BULK
Close Grip Bench Press
10-10-10
3 Sets
20 Tricep Pushdowns
8 Barbell Bicep Curls
BADASS
HIP THRUST
10-8-8-8-10
4×10 Goblet Squats No
Lockout
VEGA
10 ROUNDS
20m+20m Sled Push
140/90
3 Ring Muscle Ups
FOR QUALITY
16-14-12-10-8-6-4-2
Bar Dips
3-3-3-3-3-3-3-3
Strict Handstand Push Ups