Lunedì 05 dicembre 2022
STRENGTH – DEADLIFTS
15-12-9-6-3
WOD – EMOM10’
6 Chest To Bar
6 Box Jump Overs
Max DB Snatches
Martedì 06 dicembre 2022
WOD – 6 ROUNDS
6 Devil Presses
16 Lunge Wall Ball Shots
STRENGTH – HULK BULK
3 ROUNDS
20 DB Overhead Presses
20+20 m Overhead Walk
Mercoledì 07 dicembre 2022
STRENGTH – EMOM 14’
I 4 Back Squats
II 40’’ Handstand Hold
III Rest
WOD – AMRAP 10’
7 Handstand Push Ups
1 Rope Climb
Giovedì 08 dicembre 2022
REST DAY
Venerdì 09 dicembre 2022
WOD – “OLD SCHOOL”
FOR TIME
30 Pull Ups
50 Kettlebell Swings
75 Sit Ups
30 Front Squats
50 Push Ups
75 Sit-Ups
30 Hang Squat Cleans
30 Knees To Elbows
30 Dips
Sabato 10 dicembre 2022
WOD – 2 ROUNDS
120 Double Unders
30 Toes To Bar
20 Clean And Jerks
Rest 2’
EXTRACREDIT
ENDURANCE
Day 1
EMOM 20’
I Machine Calories
II Max Reps Sit Ups
Day 2
300 Cal Bike For Time
SIXPACK
GHD SIT UP
3×20
AMRAP 8’
8 Hanging Leg Raise
20+20 Side Bridge Crunches
HULK BULK
“Lynne”
5 ROUNDS FOR MAX REPS
Bench Press @BW
Strict Pull Ups
4x
10 Hammer Curls
10 Pushdowns
BADASS
SUPERSET
6 Romanian Deadlifts
12 Goblet Sumo Squats
3x 20+20 Banded Lateral Walk
VEGA
5 ROUNDS
300/250 m SkiErg
7 Muscle Ups