Lunedì 10 aprile 2023 – PASQUETTA
CHIUSI
Martedì 11 aprile 2023
STRENGTH – DEADLIFT
4-4-4-4
WOD – FOR TIME
30 L-Pull Ups/Strict Pull Ups/Banded Pull Ups
50 Hang Squat Cleans
Mercoledì 12 aprile 2023
WOD – FOR TIME
50 Thrusters @20/15
40 Sit Ups
30 American Swings
20 Goblet Squats
10 Burpees Chest To Bar
20 Goblet Squats
30 American Swings
40 Sit Ups
50 Thrusters
Giovedì 13 aprile 2023
STRENGTH – 4 SET
1 Strict Press
Rest 15’’
3-4 Push Press
Rest 2’
WOD – FOR TIME
1000/800 m Row
50/35 Push Ups
30 Hang Power Cleans
Venerdì 14 aprile 2023
WOD – FOR TIME
6-9-12-9-6
Lateral Burpees
Front Squats
Chest To Bar Pull Up
Sabato 15 aprile 2023
WOD
AMRAP 6’
12 Deadlifts
9 Hang Power Snatches
6 Barbell Squats
Rest 3’
AMRAP 6’
500/400 m Row
50 Double Unders
Rest 3’
AMRAP 6’
15 Ring Rows
15 Box Jumps
45 m Walking Lunges
EXTRACREDIT
ENDURANCE
Day 1
ROWING
2 ROUNDS
5x 1’ On 1’ Off
Rest 3’
Day 2
FOR TIME
27-24-21-18-15-12-9
Cal Bike
Speed Burpees
SIXPACK
50 V-Ups
50 Tuck Crunches
50 Sit Ups
EMOM: 15’’ Plank Hold
HULK BULK
Bench Press
10@55%
7 @65%
5@72%
4@77%
3@82%
3×3@87%
Pushdown
4×15
BADASS
Romanian Deadlift
8-4-8-5-8-6
Bulgarian Split Squat
6-6-6
3x
Max DB Lunges in 40’’
Rest 1’20’’
VEGA
SNATCH
In 10’ 3 RM
Then
EMOM 10’
1 Rep @3RM
FOR TIME
27-24-21-18-15-12-9
Cal Bike
Burpees To Target