Lunedì 06 marzo 2023
WOD – 7 ROUNDS
80 m Shuttle Run
5 Burpees
20 Sit Ups
15 Push Ups
80 m Shuttle Run
Rest 2’
Martedì 07 marzo 2023
STRENGTH – BACK SQUAT
1-1-1
WOD – AMRAP 5′
AMRAP 5’
8 Russian Swings @24/16
8 Strict Toes To Bar
Mercoledì 08 marzo 2023
STRENGTH – OVERHEAD WALK
2KB Overhead Walk
3x40m
WOD – FOR TIME
300/250 m Row
20 Push Presses @60/40
300/250 m Row
15 Push Presses
300/250 m Row
10 Push Presses
300/250 m Row
5 Push Presses
Giovedì 09 marzo 2023
WOD – FOR TIME
21-18-15-12-9
Front Squats
Bar Facing Burpees
30’’ Dead Hang After Each Round
Venerdì 10 marzo 2023
WOD – 5 ROUNDS
25 American Swings @32/24
25 Med Ball V-Ups/Sit Ups
10 Box Jumps 75/60
25 Knees To Elbows
Sabato 11 marzo 2023
WOD – AMRAP 15’
200 m Run
7 Snatches
1 Rope Climb
EXTRACREDIT
ENDURANCE
Day 1
AMRAP 35’
Rowing
Every 5’
15 Burpees
Day 2
5 ROUNDS
400 m Run
21 Burpee Box Jumps 60/50
21 GHD Sit Ups
SIXPACK
AMRAP 10’
15 Sit Ups
30’’ Elbow Plank Hold
4 Sets
Max L-Sit Unbroken
Rest 1’30’’
HULK BULK
Incline Bench Press 30°
6-6-6-6
Seated DB Press
10-10-10
4 Sets
10-20 Deficit Push Ups
15 Hammer Curls
BADASS
Leg Press Wide Stance
12-12-12
Bulgarian Split Squats
8-8-8-8
AMRAP 10’
12 Hip Extensions
12 DB Sumo Squats
VEGA
FOR TIME
80/65 Cal Bike
3 ROUNDS
4 Hang Snatches 80/55
4 Rope Climbs
60/50 Cal Bike
3 ROUNDS
4 Hang Clean And Jerks 80/55
4 Bar Muscle Ups
40/35 Cal Bike