Lunedì 04 ottobre 2021
STRENGTH – STRICT PULL UP
5-5-5
WOD – 5 ROUNDS
12 Toes To Bar
80 m Farmer Carry
12 DB/KB Push Ups
Martedì 05 ottobre 2021
WOD – FOR TIME
50 Front Squats
400 m Run
100 Double Unders
50 Burpees
50 Front Squats
500/400 m Row
50 Burpees
Mercoledì 06 ottobre 2021
STRENGTH – PUSH PRESS
3-3-3-3
WOD – FOR TIME
21-15-9
Devil Presses
Knees To Elbows
Giovedì 07 ottobre 2021
STRENGTH – CLUSTER
1-1-1-1-1
WOD – 4 ROUNDS
2’ On 2’ Off
I 20/15 Cal Assault Bike
Max Reps Cluster
Venerdì 08 ottobre 2021
WOD – 3 ROUNDS
15 Deadlifts
30 Double Unders
15 Handstand Push Ups
30 Double Unders
Sabato 09 ottobre 2021
STRENGTH – SIXPACK
4 ROUNDS
5/10 Get Up Sit Ups
DB Pass Through
WOD – FOR TIME
30-20-10
DB Burpees
DB Push Presses
Pull Ups
EXTRA CREDIT
ENDURANCE
DAY 1
3500 m Row
Rest 5’
4×400 m Row
Rest 1’
DAY 2
AMRAP 25’
25 Wall Ball Shots
250 m Rowing
25 Weighted Sit Ups
250 m Rowing
SIXPACK
30 GHD Sit Ups
30 V-Ups
50m+50m 1 Arm Farmer Carry
30 Tuck Crunches
30 GHD Sit Ups
50m+50m 1 Arm Farmer Carry
HULK BULK
Bench Press 4×8@65%
Alternating DB Curls
10-8-6-6-10
3 Set
20 Pushdown
15 EZ Curls
BADASS
Deadlifts
3×10
DB Walking Lunges
3×16
Banded Good Morning
3×30
VEGA
Weightlifting Complex
In 10’
1 Squat Clean
1 Hang Squat Clean
1 Split Jerk
5 Rounds
In 3’
12 KB Snatch 24/16
14 Knees To Elbows
2 Rope Climbs*
Max Distance HSW