Lunedì 09 gennaio 2023
WOD – EVERY 6’ FOR 4 ROUNDS
20/10 Ring Dips
30’’ L-Sit/Hollow Hold
40 Sit Ups
50 Air Squats
5 Deadlifts
Martedì 10 gennaio 2023
STRENGTH – BACK SQUAT
5-5-5-max reps @80%
WOD – FOR TIME
100 Double Unders
10 Burpee Pull Ups
80 Double Unders
8 Burpee Pull Ups
60 Double Unders
6 Burpee Pull Ups
40 Double Unders
4 Burpee Pull Ups
20 Double Unders
2 Burpee Pull Ups
Mercoledì 11 gennaio 2023
STRENGTH – BENT OVER ROW
7-7-7-7
5/10 Strict Toes To Bar After Each Set
WOD – AMRAP 10’
2 Rope Climbs
30 Walking Lunges
Giovedì 12 gennaio 2023
WOD – 5 ROUNDS
15/12 Cal Row
10 Burpee Overs
10 Thrusters
Rest 2/3’
Venerdì 13 gennaio 2023
STRENGTH – SHOULDER PRESS
5-5-5-max reps @80%
WOD – FOR TIME
30-20-10
Front Squats
Push Ups
Box Jumps
Sabato 14 gennaio 2023
WOD – AMRAP 25’
50 Sit Ups
40 Russian Swings
30 Wall Ball Shots
20 Hang Snatches
10 Barbell Squats
EXTRACREDIT
ENDURANCE
2 ROUNDS ROWING
1’ @ 20 spm
1’ @ 24 spm
1’ @ 28 spm
1’ @ 24 spm
1’ @ 30 spm
Rest 3’
THEN
3’ For Max Distance Rowing
SIXPACK
AMRAP 8’
20 Russian Twists 16/12
12 V-Ups
4 Evil Wheels
60 GHD Sit Ups
HULK BULK
Bench Press
3×8@70%
1×15@55%
Hammer Curls
4×15
DB Lateral Raises
3×20
BADASS
ROMANIAN DEADLIFT
4×12
Bulgarian Split Squats
5×10
Max Wall Sit In 3’
VEGA
EMOM 12’
2 Ring Muscle Ups
1 Snatch@80%
FOR TIME
30-20-10
Front Squats @40/30
50/35 60/40
Cal Bike