Lunedì 10 gennaio 2022
STRENGTH – FRONT SQUAT
2-2-2-2-2-2
WOD – AMRAP 12’
3-6-9-12-…..
DB Front Squats 20/15
Chest To Bar Pull Ups
Box Jumps
Martedì 11 gennaio 2022
WOD – EMOM 31’
I Strict Pull Ups
II V-Ups
III Rowing
IV Rest
V Bent Over Row 60/40
VI Seated Med Ball Throws
VII Wall Ball Shots
VIII Rest
Mercoledì 12 gennaio 2022
SKILL – DOUBLE UNDERS
WOD – AMRAP 8’
Shoulder Presses 50/35
Every Break 50 Double Unders
Rest 4’
AMRAP 8’
Hang Power Cleans 60/40
Every Break 30 Air Squats
Giovedì 13 gennaio 2022
STRENGTH – 6 ROUNDS
30’’ Heavy Russian Swings
30’’ Rest
30’’ Plank Hold
30’’ Rest
WOD – 4 ROUNDS
12 Back Squats 80/50
12 Ring Dips
24 American Swings 24/16
Venerdì 14 gennaio 2022
WOD – 5 ROUNDS
30/25 Cal Row Or 21/16 Cal Bike
1 Round DT*
Rest 2’
*1 Round “DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Sabato 15 gennaio 2022
WOD – FOR TIME
25 Sit Ups
20 DB Cleans
15 Push Ups
10 Barbell Squats
15 Push Ups
20 DB Cleans
25 Sit Ups
800 m Run
25 Sit Ups
20 DB Cleans
15 Push Ups
10 Barbell Squats
15 Push Ups
20 DB Cleans
25 Sit Ups
EXTRA CREDIT
ENDURANCE
Day 1
3×1000 m Row
3×750 m Row
3x 500 m Row
Work:Rest=2:1
Day 2
AMRAP 20’
12 DB Walking Lunges
20 Cal Bike
12 Push Ups
20 Cal Bike
SIXPACK
10 ROUNDS
AMRAP 40’’
10 Mountain Climbers
Max Med Ball Sit Ups
20’’ Rest
GHD SIT UP 4×12
HULK BULK
Deadlift
3×8
1 Arm DB Row
5×10
Barbell Curl
4×10
BADASS
Back Squat No Lockout
4×10
Bulgarian Split Squat
4×6
VEGA
10 ROUNDS
In 1’
60 m Shuttle sprint (5+5,10+10, 15+15)
3 Deadlift 150/85
Max Cal Bike
Rest 2’