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