Lunedì 08 gennaio 2024
SKILL – EMOM 8’
I 4 Box Jumps
II 20” Bottom Overhead Squat Hold + 2 Overhead Squats
WOD – FOR TIME
50-40-30-20-10
Sit Ups
25-20-15-10-5
Alternate DB Snatches
2-2-2-2-2
Legless Rope Climbs
Martedì 09 gennaio 2024
STRENGTH – BACK SQUAT
5-5-5-5
WOD – AMRAP 7’
20/16 Cal Row
9 Burpee Target
Mercoledì 10 gennaio 2024
WOD – AMRAP 10’
10 Front Rack Back Lunges
10 Toes To Bar
10 Box Jumps
STRENGTH – HULK BULK
AMRAP 8’ FOR QUALITY
12 Ring Dips
10 Shoulder Presses
8 Push Ups
Rest 1’
Giovedì 11 gennaio 2024
WOD
AMRAP 4’
12 Thrusters 20/15
12 Kipping Pull Ups
Rest 2’
AMRAP 4’
9 Thrusters 40/30
9 Kipping Chest To Bar Pull Ups
Rest 2’
AMRAP 4’
3 Thrusters 60/40
3 Bar Muscle Ups
Venerdì 12 gennaio 2024
WOD – 7 ROUNDS
3 Clean And Jerks 70/45
50 Double Unders
STRENGTH – EMOM 8’
I 4-10 Alternate Med Ball V-Ups
II 20” L-Hold
Sabato 13 gennaio 2024
5000/4000 m Row or 10/8 KM Bike(6.2/5 Miles)
E5MO5M
10 Shoulder Press 30/20
10 Bent Over Row
10 V-ups
T.C. 30’
EXTRACREDIT
ENDURANCE
E2MO2M x 20’ (10 ROUNDS)
250/200 m Row
SIXPACK
AMRAP 15’
8 Heavy Weighted Sit Ups
12 Seated Med Ball Throws
12 V-Ups
45” Plank Hold
HULK BULK
5 Sets
3 Weighted Pull Ups
3 Weighted Dips
Rest 3’
3 Sets
15 DB Front Raises
15 DB Lateral Raises
15 DB Curl & Presses
Rest 2’
BADASS
Sumo Deadlift
8-8-8
4 Sets
15 Back Squats @40%
20 DB Walking Lunges
Rest 2’
VEGA
10 ROUNDS FOR QUALITY
30 Crossovers
3 Wall Walks
Rest 5’
FOR TIME
30 Muscle Ups*
*Every Break 200 m Run