Lunedì 06 febbraio 2023
WOD – 7 ROUNDS
Every 3’30’’
4 Back Squats
100 m Row
Martedì 07 febbraio 2023
STRENGTH – 3 ROUNDS
15’’ Handstand Hold
5 Strict Handstand Push Ups
5 Kipping Handstand Push Ups
Rest 1’30’’
WOD – 3 ROUNDS
50 Double Unders
40 Air Squats
30 Sit Ups
15-5 Handstand Push Ups
Mercoledì 08 febbraio 2023
STRENGTH – EMOM 12’
I 10-20-10 m Shuttle Sprints
II 20’’ Max Jumping Pull Ups + 10’’ Chin Over Bar Hold
WOD – “Christine”
3 ROUNDS
500 m Row
12 Deadlifts @BW
21 Box Jumps
Giovedì 09 febbraio 2023
WOD – AMRAP 15’
50-40-30-20-10
Med Ball Squat Cleans
25-20-15-10-5
2DB Push Presses
Max Burpee Pull Ups
Venerdì 10 febbraio 2023
STRENGTH – COMPLEX
1 Clean
1 Hang Power Clean
1 Front Squat
WOD – 10 ROUNDS
1 Wall Walk
3 Power Cleans @80/50
6 Toes To Bar
Sabato 11 febbraio 2023
WOD – 3 ROUNDS
80 m Farmer Carry
5 Rounds Cindy
2 Rounds DT
Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
Dt
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks @70/45
EXTRACREDIT
ENDURANCE
Day 1
3000 m SkiErg
Rest 5’
1500 m Run
Day 2
FOR TIME
300 Double Unders
100 Step Ups 60/50cm 10/5 Kg
200 Double Unders
100 Step Ups 60/50cm 10/5 Kg
100 Double Unders
100 Step Ups 60/50cm 10/5 Kg
SIXPACK
Weighted Sit Ups
4×10
30-20-10
Alternate V-Ups
1’ Dead Bugs
HULK BULK
3 Sets
5 Bench Presses @80%
5 Bent Over Rows
3 Sets
4 Bench Presses @80
4 Weighted Chin Ups
3 Sets
3 Bench Presses @80%
3+3 DB Row
BADASS
4 Supeset
4 Back Squat 1+1/2
4 Box Jumps
12-12-10-10-8-8
Bulgarian Split Squat
3×45’’ Sorensen Hold
VEGA
EMOM 16’
I 3 Ring Muscle Up +6 Strict Ring Dips
II Easy Bike
AMRAP 5’
2 Deadlifts @160/100
4 Push Presses @70/45
5km Run For Time