Lunedì 09 ottobre 2023
WOD – 3 ROUNDS
20 Wall Ball Shots
20 Deadlifts
20 Box Jumps
20 Push Presses
20 Toes To Bar
Rest 1’
Martedì 10 ottobre 2023
STRENGTH – BACK SQUAT
3-3-3-3-3
WOD – IN 5’
20-15-10-5
Back Squats 20/15
Tuck Crunches
Then
Accumulate Max L-Sit Hold
Mercoledì 11 ottobre 2023
SIXPACK – 4 ROUNDS
10 KB Russian Twists
3+3 KB Get Up Sit Ups
WOD – EMOM 12’
I 20 KB American Swings
II Max Handstand Hold/Walk
Giovedì 12 ottobre 2023
SKILL – TABATA
6x 20” On 10” Off
Rope Jump
WOD – 5 FOR TIME
400m Run//500/400 m Row
5 Squat Cleans
Venerdì 13 ottobre 2023
WOD – EMOM 16’
I 1 Rope Climb Legless + 10 Push Presses
II Cal Row
III 40 m Farmer Carry
Sabato 14 ottobre 2023
COUPLE WOD – AMRAP 20’
200 m Farmer Carry
20 DB Front Squats
20 DB Jerks
20 DB Step Ups
EXTRACREDIT
ENDURANCE
Day 1
EMOM 20’
5/4 Cal Bike + 5 Burpees
Day 2
4x
800 m Run
20 Toes To Ring
20 DB Thruster 1×20/15
SIXPACK
Med Ball GHD Sit Ups
15-15-15
AMRAP 10’
10 V-Ups
20” Plank Hold
HULK BULK
Bent Over Row
6-6-6-6
DB Pullover
10-10-10
DB Bicep Curls
20-20
BADASS
HIP THRUST
9-9-9
4 Sets
6+6 Bulgarian Split Squats
6 Sets
30” Push Sled
30” Rest
VEGA
10 ROUNDS FOR TIME
1 Rope Climb
2 Thrusters 70/45
40 Double Unders