Settimana 08-13 novembre 2021

Lunedì 08 novembre 2021

AMRAP 18’
2 Bar Muscle Ups//3 Pull Ups+3 Push Ups
4 Power Snatches
8 Back Squats

Martedì 09 novembre 2021

STRENGTH – SIXPACK

AMRAP 8’
5 Strict Toes To Bar
10 DB Russian Twist
10/15’’ Pike On Box

WOD – EMOM 20’

I 15’’ L-Sit + Max Sit Ups
II Max Dips
II Max DB Step Overs
III Max DB Thrusters
IV Max Cal Bike/Row
V Rest

Mercoledì 10 novembre 2021

STRENGTH – SHOULDER TO OVERHEAD

3-3-3-3

WOD – FOR TIME

1-2-3-4-5
Macho Man Complex*
50-50-50-50-50
Double Unders

*Macho Man Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks

Giovedì 11 novembre 2021

WOD – EVERY 2’ UNTIL 150 REPS

5 Burpee Pull Ups
8 Walking Lunges
Max Reps Wall Ball Shots

Venerdì 12 novembre 2021

WOD – FOR TIME

10-9-8-7-6-5-4-3-2-1
Power Cleans
1-2-3-4-5-6-7-8-9-10
Knees To Elbow

STRENGTH – HULK BULK

4x
10 Shoulder Press
20 Banded Push Down
1’ Rest

Sabato 13 novembre 2021

STRENGTH – EMOM 10’

I 3 Thrusters
II 10 Seated Med Ball Throws + Max Push Ups Unbroken

WOD – 5 ROUNDS

7 Front Squats @80/50
10 Strict Pull Ups

EXTRA CREDIT

ENDURANCE

DAY 1
Test
300 Cal Bike

DAY 2
150-120-90-60-30
Double/Single Unders
100-80-60-40-20
Step Ups 50cm
50-40-30-20-10
Burpees
400-400-400-400-400 m
SkiErg

SIXPACK

6 ROUNDS
15 Weighted Sit Up 25/17.5
45’’ Elbow Plank Hold
25 Floor Leg Raises
30’’+30’’ Side Elbow Plank Hold

HULK BULK

Bench Press
Test 1 RM

Skull Crushers
15-15-15-10-10
Barbell Curls
10-10-10-15-15

BADASS

BACK SQUAT
6×6 @70%

Hip Thrust 12-12-12
Hold 1’’ Each Rep

Banded Good Morning 3×25

VEGA

Power Snatch
5 RM T&G In 15’

FOR TIME
10 Muscle Ups
100 Air Squats
10 Muscle Ups
100 Cal SkiErg