Lunedì 07 marzo 2022
STRENGTH – DEADLIFT
10-10-10
WOD – 3 ROUNDS
10 Deadlifts
20 Pull Ups
50 Double Under
Martedì 08 marzo 2022
WOD – ENDURANCE FOR TIME
50 Shoulder To Overheads
3000/2400 m Row
100 Burpees Box Jumps
Partition Any Way
Mercoledì 09 marzo 2022
STRENGTH – EMOM 12’
I 2 Hang Power Snatches
II 30’’ Handstand
WOD – AMRAP 2’-2’-2’-3’
8 Power Snatches
10 Toes To Bar
Max Barbell Squats
Rest 1’
Giovedì 10 marzo 2022
STRENGTH – SIXPACK
5 ROUNDS FOR QUALITY
Max L-Sit
50 m Farmer Carry Unbroken
WOD – AMRAP 9’
15 KB Swings
12 Ring Dips
15 Sit Ups
12 KB Step Overs
Venerdì 11 marzo 2022
WOD – EMOM 20’
I 5 Pull Ups
10 Push Ups
15 Air Squats
II 3 Power Cleans
3 Front Squats
3 Push Presses
Sabato 12 marzo 2022
WOD – 22.3
EXTRA CREDIT
ENDURANCE
DAY 1
3×1000 m Row
Rest 4’
SIXPACK
AMRAP 12’
20’’ Hollow Hold
20’’ Hollow Rocks
5 V-Ups
10 Tuck Crunches
3×10 Med Ball GHD Sit Ups
HULK BULK
Bench Press 5×6@75%
3x
12 DB Seated Presses
3x
15 DB Lateral Raises
BADASS
Back Squat 4×6@75%
Deadlift 4×5@77%
DB Lateral Lunges
3×10
VEGA
E2MO2M x 5 Rounds
250 m Row
Max Handstand Walk
3 ROUNDS
20 Pull Ups
20 Thrusters 30/20
Each Set Unbroken