Lunedì 06 dicembre 2021
STRENGTH – SHOULDER PRESS
4-3-2-1
WOD – 3 ROUNDS
10 Front Squats 80/50
20 Toes To Bar
50 Double Unders
Martedì 07 dicembre 2021
WOD – AMRAP 5’
15 Walking Lunges
12 Pull Ups
9 Hang Power Cleans
Rest 5’
AMRAP 5’
15 Walking Lunges
12 Pull Ups
9 Front Squats
Rest 5’
AMRAP 5’
15 Walking Lunges
12 Pull Ups
9 Push Jerks
Mercoledì 08 dicembre 2021
WOD – TEAM OF 4 FOR TIME
50 Cal Row + 50 Wall Ball Shots
50 DB Snatches + 50 Burpees
50 Sit Ups + 50 Toes To Bar
50 Box Jumps + 50 OH Lunges
Giovedì 09 dicembre 2021
WOD – EMOM 24’
I Shoulder Press
II Knees To Elbow
III Max Cal Bike
IV Rest
V HSPU/ Handstand Hold
VI V-Ups
VII Max Cal Bike
VII Rest
Venerdì 10 dicembre 2021
STRENGTH – 5 SETS
3 Strict Pull Ups
6 Push Presses
9 Bent Over Row
WOD – AMRAP 10’
10 Box Jumps
15 Push Jerks 30/20
Max Cal In 30’’
Sabato 11 dicembre 2021
WOD – 6 ROUNDS
30 Walking Lunges
30 Russian Swings
30 Sit Ups
7-6-5-4-3-2 Wall Climbs
EXTRA CREDIT
ENDURANCE
ENDURANCE
Day 1
4×600 m Row
Rest 2’00
3×250 m Row
Rest 1’
Day 2
5 Rounds
10 Burpees Box Jump
10 (+2 Reps Each Round) DKB Front Lunges UB
500/400 m Row
SIXPACK
2’ Plank Unbroken
1’+1’ Side Plank Unbroken
8x
10’’ On 20’’ Off
GHD Sit Ups
5x
Max Hold L-Sit
HULK BULK
3 SET
10 DB Curl To Overhead Press
15 DB Hex Press
CLOSE GRIP BENCH PRESS
4×6
BADASS
4×8 Pause Back Squat
4×5 DB Lunges
4×15 Hip Thrust
VEGA
4 ROUNDS
25 Cal SkiErg
15 Russian Swing 2×24/16
5 Back Squat @60%
1 Pegboard Ascent