Lunedì 09 maggio 2022
STRENGTH – Complex “Lil DT”
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
WOD – FOR TIME
21 Burpee Overs
3 Rounds DT
15 Burpee Overs
2 Rounds DT
9 Burpee Overs
1 Round DT
Martedì 10 maggio 2022
WOD – AMRAP 15’
25/20 Cal Row
40/30 Hand Release Push Ups
60 Double Unders
STRENGTH – HULK BULK
4 Sets
8+8 Bulgarian Split Squats
10 Weighted Sit Ups
Mercoledì 11 maggio 2022
STRENGTH – EMOM 8’
I Max Strict Pull Ups
II 30/40’’ Plank Hold
WOD – FOR TIME
75 Barbell Squats
E3MO3M 400 m Run
Giovedì 12 maggio 2022
STRENGTH – DEADLIFT
8-8-6-6
WOD – 3 ROUNDS
50 m DB Walking Lunges
20 DB Hang Snatches
Venerdì 13 maggio 2022
STRENGTH – EMOM 10’
I 5 Push Presses
II 15 V-Ups
WOD – FOR TIME
21-15-9
Push Presses
3-2-1
Rope Climbs
STRENGTH – EXTRA HULK BULK
2/3 ROUNDS
8/12 Ring Rows
15 Barbell Bicep Curls
Sabato 14 maggio 2022
WOD – FOR TIME
30 Front Squats
30 Box Jumps
30 Toes To Bar
20 Front Squats
20 Box Jumps
20 Toes To Bar
10 Front Squats
10 Box Jumps
10 Toes To Bar
EXTRA CREDIT
ENDURANCE
Day 1
2500 m Row Easy
500 m Row Fast
1500 m Row Easy
500 m Row Fast
1000 m Row Easy
500 m Row Fast
Day 2
FOR TIME
80 Wall Ball Shots
30 Burpees
80 Box Jumps
30 Burpees
80 Cal SkiErg
30 Burpees
SIXPACK
3 ROUNDS
20 GHD Sit Ups
15 Strict Knees To Elbows
5 Evil Wheels
FOR TIME
50 Seated Med Ball Throws
HULK BULK
DB Bench Press
8-8-8-8
4 Supersets
15 Lateral Raises
25 Banded Pull Apart
BADASS
Back Squats
10-10-20
3 Sets
6+6 DB Lunges
12 DB Romanian Deadlifts
VEGA
Clean And Jerk Touch And Go
5@70%
4@75%
3@80%
3×2@85%
EMOM 10’
3 Power Cleans
3 Front Squats
3 Push Jerks
Score is Lowest Weight