Settimana 05-10 dicembre 2022

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