Settimana 10-15 aprile 2023

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