Settimana 09-14 gennaio 2023

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
[email protected]%
[email protected]%

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 [email protected]%

FOR TIME
30-20-10
Front Squats @40/30
50/35 60/40
Cal Bike