Lunedì 06 novembre 2023
SKILL – EMOM 8’
I 20” Overhead Squat Hold
II Chin Over Bar Hold
WOD – 4 ROUNDS
12 Power Snatches
6 Barbell Squats
12 Burpee Pull Ups
Martedì 07 novembre 2023
WOD – E2MO2M x 20’
2 Clean
2 Front Squats
10 Push Ups//5 Kipping Handstand Push Ups//3 Strict Handstand Push Ups
Mercoledì 08 novembre 2023
WOD – FOR TIME
40 Box Jumps
40/25 Push Ups
40 Russian Swings
40 Push Presses @30/20
30 Box Jumps
30/20 Push Ups
30 Russian Swings
30 Push Presses
20 Box Jumps
20/15 Push Ups
20 Russian Swings
20 Push Presses @50/35
10 Box Jumps
10 Push Ups
10 Russian Swings
10 Push Presses
Giovedì 09 novembre 2023
STRENGTH – SIXPACK
5 Sets
10 Med Ball Sit Ups
10 Sit Ups
Rest 30”
WOD – AMRAP 10’
8 Chest To Bar Pull Ups
8 Push Ups
8 Wall Ball Shots
Venerdì 10 novembre 2023
STRENGTH – 5 SETS
6 Push Presses
6 Dips
WOD – FOR TIME
30 Hang Clean And Jerks @50/35
Kicker: Every Drop
30” Rest
Sabato 11 novembre 2023
WOD – FOR TIME
1500/1200 m Row
60 KB Thrusters
30 Knees To Elbows
1000/800 m Row
40 KB Thrusters
20 Knees To Elbows
500/400 m Row
20 KB Thrusters
10 Knees To Elbows
EXTRACREDIT
ENDURANCE
Day 1
5x AMRAP 4’
500/400 m Row
200 m Run
Max Distance Row
Rest 3’
SIXPACK
3 ROUNDS
25 Weighted Hip Extensions
10 Strict Toes To Bar
HULK BULK
INCLINE BENCH PRESS 30°
6-6-6-6
3 Sets
15 DB Lateral Raises
15 Rear Delt Raises
3×15 Tricep Pushdowns
BADASS
Deadlift
3-3-3-3-3
Hip Thrust
3×15
50 Back Squats No Lockout
20/15
VEGA
4 ROUNDS
1 Mile Assault Bike
25 GHD Sit Ups
7 Jerks @70%