Settimana 07 – 12 settembre 2020

Lunedì 07 settembre 2020

STRENGTH – COMPLEX

6 Set
1 Squat Clean
2 Front Squats

WOD – 3 ROUNDS FOR TIME

5 Squat Clean And Jerks
30 Sit Ups
20’’ Handstand Hold

Martedì 08 settembre 2020

STRENGTH – EMOM 10’

I 30’’ Max Effort Row
II 30’’ Hollow Hold

WOD – AMRAP15’

21 Wall Ball Shots
14 Push Ups
14 Deadlifts 60/40
400/350 m Row/18/15 Cal Bike

Mercoledì 09 settembre 2020

WOD – 10 ROUNDS FOR TIME

15 KB Russian Swings
8/3 Strict Pull Ups

Giovedì 10 settembre 2020

WOD – 5 ROUNDS FOR TIME

12 Front Squat
14 Toes To Bar
54 Double Unders

Venerdì 11 settembre 2020

WOD – EMOM 24’

I 7 Chest To Bar Pull Ups
II 14 Hang Clean And Jerks
III 7 Handstand Push Ups
IV 14 Burpees Box Jump

Sabato 12 settembre 2020

WOD – COUPLE WOD

50 Push Presses
50 Back Squats
400 m Run
40 Push Jerks
40 Squat Cleans
400 m Run

EXTRA CREDIT

HULK BULK

20-18-16-14-12-10
Bench Press AHAP
20-20-20-20-20-20
DB Hammer Curl

Rear Delt Fly
4×15

BAD ASS

Tempo Back Squat
5 Set 5 Reps
5-3-X-0
DB Romanian Deadlift
16-16-12-12

Bulgarian Split Squat
8-8-8-8

BE BETTER

6 ROUNDS
20 Sit Ups
20 Cal SkiErg

6 ROUNDS
15 Tuck Crunches
15 Med Ball Squat Cleans