Settimana 08-13 maggio 2023

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