Lunedì 07 febbraio 2022
STRENGTH – EMOM 8’
3 Shoulder Presses
3 Strict Pull Ups
WOD – AMRAP 4’
20 DB Step Overs
20 Toes To Bar
Max Cal Bike
Rest 3’
AMRAP 4’
15 DB Step Overs
15 Toes To Bar
Max Cal Bike
Rest 3’
AMRAP 4’
10 DB Step Overs
10 Toes To Bar
Max Cal Bike
Martedì 08 febbraio 2022
STRENGTH – EMOM 10’
I 30’’ Handstand
II 3 Deadlifts + 1 Power Clean
WOD – 5 ROUNDS
15 Wall Ball Shots
9 Handstand Push Ups/DB Push Press
3 Power Cleans
Mercoledì 09 febbraio 2022
SKILL – Emom 12’
I Max Double Unders Unbroken
II 20’’ L-Sit
WOD – 8 ROUNDS
3 Front Squats
3 Push Presses
3 Front Squats
6 Strict Pull Ups
25 Double Unders
Giovedì 10 febbraio 2022
WOD – FOR TIME
60/48 Cal Bike
30 Thrusters
60 Burpees
30 Thrusters
60/48 Cal Bike
Venerdì 11 febbraio 2022
WOD – AMRAP 20’
600/500 m Row
30 Sit Ups
100 m Farmer Carry
2×32/24
STRENGTH – HULK BULK
3/4 Sets
20 Banded Tricep
Pushdowns
10 KB Curls
Sabato 12 febbraio 2022
WOD – 4 ROUNDS
7 Power Snatches
12 Burpee Box Jumps
4 ROUNDS
7 Clean And Jerks
8 Burpee Box Jumps
4 ROUNDS
7 Clusters
4 Burpee Box Jumps
EXTRA CREDIT
ENDURANCE
Day 1
AMRAP 25’
400 m Run
2 x “Strict Cindy”
5 Strict Pull Ups
10 Push Ups
15 Air Squats
500 m Row
Day 2
FOR TIME
2500 m SkiErg
35 Burpees
1500 m SkiErg
25 Burpees
500 m SkiErg
15 Burpees
SIXPACK
5 ROUNDS
10 Med Ball GHD Sit Ups
60’’ Plank Hold
30 Strict Toes To Bar For Time
HULK BULK
Bench Press
5@65%
5@70%
3×5@72,5%
10@65%
4 SET
9 DB Lateral Raises
9 DB Upright Rows
9 DB Curl And Press
BADASS
3 ROUNDS
10 Romanian Deadlifts
16 DB Alternate Lunges
Hip Thrust
3×20
VEGA
Snatch Complex
1 Power Snatch
1 Hang Power Snatch
1 Squat Snatch
1 Hang Squat Snatch
5 ROUNDS
15 Chest To Bar Pull Ups
15 Wall Ball Shots