Lunedì 08 maggio 2023
STRENGTH – 5 ROUNDS
Every 1’30’’
3 Hang Squat Cleans
WOD – AMRAP 10′
3-6-9-12…
Power Cleans
Push Presses
Martedì 09 maggio 2023
WOD – FOR TIME
20 Back Squats
800 m Run
100 Air Squats
800 m Run
20 Front Squats
Mercoledì 10 maggio 2023
WOD – 6 ROUNDS
1’30” Max Distance Row
1’30” 15 Thrusters + 15 Burpee Overs
Giovedì 11 maggio 2023
STRENGTH – DEADLIFT
10-10-10
WOD – AMRAP 12’
12 Strict Pull Ups
9 Strict Ring Dips
6 Strict Handstand Push Ups
Venerdì 12 maggio 2023
WOD – 3 ROUNDS
30 DB Snatches
20 Knees To Elbows
10 Burpee Box Jumps
Sabato 13 maggio 2023
WOD – AMRAP 20’
2 Rope Climbs
10 Pistol Squats/20 Lunges
40 Double Unders
EXTRACREDIT
ENDURANCE
Day 1
FOR TIME
1600 m Run
5x
8 Chest To Bar Pull Ups
16 Deficit Push Ups
24 Back Squats 40/30
1600 m Run
Day 2
ROWING
5x
3’ On 1’30” Off
SIXPACK
3 ROUNDS
12 Toes To Rings
12 GHD Sit Ups
12 Med Ball V-Ups
HULK BULK
Incline Bench Press 30°
6-6-6-6
5 ROUNDS
10 Narrow Grip Incline
Bench Presses @55%
10 Dips
T.C. 15’
BADASS
Back Squat
4×8@65%
5 Sets
10 DB Lateral Lunges
8 DB Romanian Deadlifts
VEGA
5 ROUNDS FOR QUALITY
3 Rope Climbs
6 Deficit Handstand Push Ups
40” L-Sit Hold
FOR TIME
10 Clean And Jerks @50/35
10 Clean And Jerks @65/40
10 Clean And Jerks @80/50