Lunedì 06 maggio 2024
SKILL – HANDSTAND HOLD AND HANDSTAND PUSH UP
Practice
WOD – FOR TIME
10-8-6-4-2
DB Devil Presses
Burpee Box Jump Overs
EMOM 1 Wall Walk
Martedì 07 maggio 2024
WOD – “HOLLEYMAN”
30 ROUNDS
5 Wall Ball Shots
3 Handstand Push Ups/3 DB Presses
1 Clean @100/70
Mercoledì 08 maggio 2024
STRENGTH – DEADLIFT
10-8-5-5
Rest 2’30”
WOD – FOR TIME
21-15-9
2DB Hang Squat Cleans
Burpees
Giovedì 09 maggio 2024
SKILL – FOR QUALITY
5 SETS
1 Bar Complex :3 bar Swings + 3 Kipping Pull Ups + 3 Chest To Bar
Scaled: 3 Bar Swings + 3 Jumping Kipping Pull Ups
REST 1’30”
WOD – 3 ROUNDS
15 Chest To Bar Pull Ups
10 Front Squats @70/45
50 Double Unders
Venerdì 10 maggio 2024
STRENGTH – 4 ROUNDS
10 DB Push Presses
8 Dips
8 Push Ups
Rest 2’
WOD – 4 ROUNDS
500/400 m Row
40 Sit Ups
20-15-10-5
Ring Dips
Sabato 11 maggio 2024
WOD – “CrossFit Total”
1 RM Back Squat
1 RM Shoulder Press
1 RM Deadlift
EXTRACREDIT
ENDURANCE CLASS
2 ROUNDS
800 m Run
60 m Farmer Carry
40 Reverse Lunges
1000/800 m Row
60 m Farmer Carry
40 Reverse Lunges
SIXPACK
4 ROUNDS
30-25-20-15
Sit Ups
30”+30” Side Plank
GHD Sit Up
3×15
HULK BULK
Bench Press
5-5-3-3-3
4 Sets
8-12 DB Fly
8-12 Hex Press
BADASS
HIP THRUST
8-8-8 Hold 10’’ Last Rep
4-4-4 Hold 4’’ Every Reps
AMRAP 10’
8 DB Romanian Deadlifts
8+8 Single Leg Hip Bridge
VEGA
Split Jerk
3-2-1-1-1@77,80,85,90,90
EMOM 9’
6/5 Cal Bike
3 Man Makers 2x 22,5/15
Rest 3’
EMOM 9’
6/5 Cal Bike
2 Muscle Ups