Lunedì 07 novembre 2022
WOD – 10 ROUNDS
3 Bar Muscle Ups
3 Thrusters
27 Double Unders
Martedì 08 novembre 2022
STRENGTH – EMOM 12’
I Tempo Front Squat (51X1)
II Max Handstand Push Up Unbroken
III 30’’ Plank Hold
WOD – AMRAP 8’
8 Right DB Hang Snatches
8 Alternate DB Overhead Lunges
8 Left DB Hang Snatches
8 Alternate DB Overhead Lunges
Max Hanging L-Sit Unbroken
Mercoledì 09 novembre 2022
WOD – FOR TIME
500/400 m Row
30 Toes To Bar
15 Clean And Jerks
500/400 m Row
20 Toes To Bar
10 Clean And Jerks
500/400 m Row
10 Toes To Bar
5 Clean And Jerks
Giovedì 10 novembre 2022
WOD – 5 ROUNDS
AMRAP 3’
3 Burpee Pull Ups
6 Box Jump Overs
9 Wall Ball Shots
Rest 1’
Venerdì 11 novembre 2022
SKILL – HANDSTAND HOLD
WOD – FOR TIME
21-15-9-9-15-21
DB Push Presses
Burpees
Sabato 12 novembre 2022
WOD – 5 ROUNDS
400 m Run
15 Barbell Squats
5-4-3-2-1
Rope Climbs
EXTRACREDIT
ENDURANCE
Day 1
Every 2’30’’ For 12 Sets (30’)
6 Burpee Over Rower
15/12 Cal Row
10/8 Cal SkiErg
Day 2
FOR TIME
1600 m Run
30 Thruster 20/15
10 GHD Sit Ups
800 m Run
30 Thrusters 20/15
20 GHD Sit Ups
400 m Run
30 Thrusters 20/15
30 GHD Sit Ups
SIXPACK
4 ROUNDS
20+20 m One Arm Farmer Carry 32/24
30”+30” Lateral Plank Hold
40+40 Lateral Crunches
Rest 2’
HULK BULK
30° Incline Bench Press
8-8-8-8
One Arm DB Row
7-7-7-7
3 Sets
20 DB Bicep Curls
25 Skull Crushers
BADASS
Back Squat No Lockout
10-10-10
3 Supersets
8 Romanian Deadlift
10+10 Bulgarian Split Squats
VEGA
EMOM 18’
I 2 Snatch @80%+
II 20 Handstand Shoulder Taps
III 1-2 Rope Climb Legless
FOR TIME
21-15-9-9-15-21
Jerks 60/40
Burpees
GHD Hip Extension
3×20