Lunedì 05 settembre 2022
WOD – 10 ROUNDS
25 Double Unders
6 Shoulder Presses
4 Bar Facing Burpees
Martedì 06 settembre 2022
STRENGTH – BACK SQUAT
4-3-4-3-4-2
WOD – FOR TIME
400 m Run
60 Wall Ball Shots
400 m Run
Mercoledì 07 settembre 2022
SKILL – BARBELL CYCLING
Power Snatch
WOD – AMRAP 20’
2 Strict Chest To Bar Pull Ups
4 Power Snatches
8 Air Squats
E5MO5M 500/400 m Row
Giovedì 08 settembre 2022
WOD – 4 ROUNDS
4 Power Cleans
4 Front Squats
4 Shoulder To Overheads
STRENGTH – FINISHER
Tabata
4xSide Plank Dx
4xSide Plank Sx
4xHollow Hold
4xFront Plank
Venerdì 09 settembre 2022
STRENGTH – EMOM 12’
I Tempo Deadlift (3011)
II 30’’ Handstand Hold
III 5-6 Box Jump
WOD – AMRAP 7’
3 Wall Walks
9 Strict Knees To Elbows
Sabato 10 settembre 2022
WOD – 3 ROUNDS
12 Thrusters
12 Pull Ups
800 m Run
3 ROUNDS
9 Thrusters
9 Chest To Bar Pull Ups
800 m Run
3 ROUNDS
6 Thrusters
6 Bar Muscle Ups
EXTRACREDIT
ENDURANCE
Day 1
Assault Bike
6x 1’ On 2’ Off
Day 2
FOR TIME
50-40-30-20-10
Cal Row
Burpees Over Rower
SIXPACK
3x Max Strict Toes To Bar
3x Max Kipping Toes To Bar
3x Max Kipping Toes To Ring
Rest 45’’ Between Every Set
HULK BULK
Incline Bench Press 4×8
3x
20 Hammer Curls
20 Tricep Pushdowns
BADASS
Romanian Deadlift
6-6-6-6
Bulgarian Split Squat
4-4-4-4
GHD Hip Extension
3×25
VEGA
4 ROUNDS
In 2’
3 Clean And Jerk @80%
Max Rope Climbs
Rest 2’
5 ROUNDS FOR TIME
8 Deficit Strict Handstand Push Ups 6cm
12 DKB Russian Swings 2×32/24
8 DKB Thrusters 2×32/24