Lunedì 04 settembre 2023
WOD
AMRAP 2’
Toes To Bar
Rest 2’
AMRAP 4’
5 Toes To Bar
7 Wall Ball Shots
Rest 2’
AMRAP 6’
5 Toes To Bar
7 Wall Ball Shots
9 Burpees
Martedì 05 settembre 2023
WOD – 6 ROUNDS
12 Deadlifts
10 Back Lunges
200 m Run
2’ Rest
Mercoledì 06 settembre 2023
STRENGTH – PUSH PRESS
3-3-3-3-3
Max Handstand Push Ups/Handstand Hold After Each Set
WOD – FOR TIME
10-20-10
Hang To Overheads
Box Jump Overs
Giovedì 07 settembre 2023
WOD – EMOM 10’
I Max Cal Row
II 25 Double Unders
Rest 5’
AMRAP 5’
400 m Run
Max Reps Strict Pull Ups/Ring Rows
Venerdì 08 settembre 2023
WOD – “THE CHIEF”
5x AMRAP 3’
3 Power Cleans
6 Push Ups
9 Air Squats
Rest 1’
Sabato 09 settembre 2023
WOD – FOR TIME
50-40-30-20-10
KB Russian Swings
25-20-15-10-5
KB Thruster 24/16
10-10-10-10-10
Burpee Shuttle Run 10m
EXTRACREDIT
ENDURANCE
Day 1
5000 m Run
Day 2
8 Sets
20/16 Cal Bike
10 Burpees
10 Thrusters @20/15
SIXPACK
5 ROUNDS
1’ Dead Bugs
1’ Plank Hold
1’ V-Ups
1’ Rest
HULK BULK
Bench Press
10-10-10-15
FOR TIME
50 DB Overhead Extensions @20/10
100 Barbell Curls @20/15
BADASS
Romanian Deadlift
12-8-10-6-12-8
3x 8+8 Bulgarian Split Squats
(3” Bottom Hold Each Rep)
VEGA
“GWEN”
FOR MAX WEIGHT
15-12-9
Clean And Jerk Unbroken
Use The Same Weight
Rest 10’
1 Mile Assault Bike
Rest 2’
2 Miles Assault Bike
Rest 3’
3 Miles Assault Bike