Lunedì 04 marzo 2024
STRENGTH – SIXPACK
3 SETS
15 Weighted Sit Ups
Max L-Sit Unbroken
Rest 1’
WOD – AMRAP 10’
5 Shuttle Runs
10 DB Push Jerks
20 Box Step Ups
Martedì 05 marzo 2024
WOD – 2 ROUNDS
50 Lunges
40 Sit Ups
40 KB Russian Swings
30 Sit Ups
30 Deadlifts
20 Sit Ups
20 Front Squats
10 Sit Ups0
Mercoledì 06 marzo 2024
STRENGTH – COMPLEX
1 High Hang Snatch
1 Hang Snatch
1 Snatch
WOD – 5 x AMRAP 1’
10 Kipping Pull Ups
Max Reps Ground To Overheads
Rest 1’30”
Giovedì 07 marzo 2024
WOD – 3 ROUNDS
400 m Run
21 Knees To Elbows
12 Double DB Hang Squat Cleans
Venerdì 08 marzo 2024
STRENGTH – PUSH PRESS
4-4-4-4
WOD – AMRAP 10′
2 Push Presses
2 Burpee Box Jumps
4 Push Presses
4 Burpee Box Jumps
6 Push Presses
6 Burpee Box Jumps
8 Push Presses
8 Burpee Box Jumps
10…
ENDURANCE CLASS – COUPLE WOD FOR TIME
200 Cal Bike (180/160)
100 m Burpee Broad Jumps
300 Cal Row (270/240)
100 m Burpee Broad Jumps
800 m Run
Sabato 09 marzo 2024
WOD – 24.2
TBD
EXTRACREDIT
ENDURANCE
2000 m Row
EMOM 5 Burpees
T.C 15’
SIXPACK
3×10 Strict Toes To Bar
4x
30m+30m One Arm Farmer Walk
15 GHD Sit Ups
HULK BULK
INCLINE BENCH PRESS
5-5-5-5
“BOULDER 50”
2x
10 DB Front Raises
10 DB Lateral Raises
10 DB Rear Raises
10 DB Upright Row
10 DB Curl And Presses
Rest 3’
BADASS
BACK SQUAT NO LOCKOUT
10-10-10
DB Walking Lunges
4×16
One Leg DB RDL
3x 8+8
VEGA
AMRAP 10’
7 Handstand Push Ups
1 Rope Climb
4×800 m Run
Rest 3