Lunedì 06 settembre 2021
WOD – EMOM 19′
I 15 Wall Ball Shots
II 12/6 Push Ups + 12 Sit Ups
III 5 Deadlifts
IV Rest
STRENGTH – SIXPACK
4 x
15 V-Ups
30’’ Plank
Martedì 07 settembre 2021
STRENGTH – EMOM 10’
1 Cluster
WOD – 7 ROUNDS
8 Chest To Bar Pull Ups
200 m Run
3 Clusters
Mercoledì 08 settembre 2021
WOD – FOR TIME
100/80 Cal Row Or 70/55 Cal Bike
10 Wall Climbs
100/80 Cal Row
10 Power Clean
Giovedì 09 settembre 2021
SKILL – OVERHEADSQUAT
Practice
WOD – 10 ROUNDS
25 Double Unders
6 Toes To Bar
3 Overhead Squats
Venerdì 10 settembre 2021
STRENGTH – E2MO2M 10’
3 Push Press
6 Bent Over Row
WOD – 5 ROUNDS
3’ On 1’ Off
200 m Run
200 m Row
Max Hand Release Push Ups
Sabato 11 settembre 2021
WOD – AMRAP 10’
5 Front Squats
5 Handstand Push Ups
Rest 3’
AMRAP 10’
9 Deadlifts
9 Burpees Over
9 m Handstand Walk
EXTRA CREDIT
ENDURANCE
DAY 1
4000 m Row
3 Miles Bike
DAY 2
50 Burpees Pull Ups
50 Wall Ball Shots
50 Cal SkiErg
30 Burpees Pull Ups
30 Wall Ball Shots
30 Cal SkiErg
10 Burpees Pull Ups
10 Wall Ball Shots
10 Cal SkiErg
SIXPACK
4 Set
Max Toes To Ring
Rest 1’30’’
AMRAP 10’
8 V-Ups
8 Seated Med Ball Throws
8 Pillar To Plank
HULK BULK
3 SUPERSET
12 Push Ups
8 Strict Pull Ups
3 SUPERSET
6 Bench Presses
6 Bent Over Rows
4 SUPERSET
12 Barbell Curls
10 Dips
BADASS
BACK SQUAT
5×6@75%
DB Bulgarian Split Squat
6-6-6
VEGA
Cash In: 1000 m SkiErg
5 ROUNDS
18 DB Hang Clean & Jerk 2 x 22,5/15
15 Burpees Over DB
24 m Sled Push 100/60 (2 vasche da 12 m)
Cash Out: 1600 m Run