Lunedì 05 febbraio 2024
WOD – 7 ROUNDS
7 Box Jumps
7 Power Cleans
7 Push Presses
7 Chest To Bar Pull Ups
7 KB Swings
7 Handstand Push Ups
7 Burpees
Martedì 06 febbraio 2024
STRENGTH – BACK SQUAT
1-1-1-1
WOD – IN 7’
3 ROUNDS
6 Pistols
10 DB Hang Snatches
Then
Max Cal Row
Mercoledì 07 febbraio 2024
STRENGTH – PUSH PRESSES
3-3-3-3
Max Handstand Hold/ Handstand Push Ups
After Each Set
WOD – AMRAP 15’
30/25 Cal Bike// 500/400 m Row
15 V-Ups/30” Hollow Hold
15 Tuck Crunches
15 Sit Ups
Giovedì 08 febbraio 2024
WOD – “20.1”
10 ROUNDS
8 Ground To Overheads
10 Bar Facing Burpees
SIXPACK – AMRAP 9’
20” Ring Plank Hold Left Arm
20” Ring Plank Hold Right Arm
20” L-Sit Hold
5-10 Strict Toes To Bar
Venerdì 09 febbraio 2024
WOD – EMOM 24’
I 6 Strict Knees To Elbows + 3 Strict Pull Ups
II 6 Deadlifts + 3 Hang Clean
III Max Cal Bike
IV Rest
Sabato 10 febbraio 2024
WOD – 5 ROUNDS
24/20 Cal Bike/400 m Run/500/400 m Row
1 Rope Climb
8 Thruster
1 Rope Climb
EXTRACREDIT
ENDURANCE CLASS
50-40-30-20-10/ 40-32-24-16-8
Cal Row
15 Wall Ball After Each Set
Then
40-30-20-10/32-24-16-8
Cal Bike
10 Step Over After Each Set
SIXPACK
4 SETS
30’’ Dead Bugs
10 Med Ball Alternate V-Ups
10” L-Sit Hold
100 Crunches For Time
HULK BULK
Incline Bench Press
8-8-8-8
Alternate DB Curl
6-6-6-6
Tricep Pushdown
15-15-10-10
BADASS
ROMANIAN DEADLIFT
8-6-5-5-5
5x
30” Alternate Lunges
30” Rest
GHD Hip Extension
15-15-15
VEGA
Overhead Squat
Find 1 Heavy Rep
FOR TIME
2000 m Row
100 Wall Ball Shots
50 Chest To Bar
30 Deficit Handstand Push Ups