Lunedì 10 ottobre 2022
STRENGTH – EMOM 12’
I Tempo Dips (30X1)
II Tempo Deadlifts (3111)
III 40’’ Sit Ups
WOD – FOR TIME
21-15-9
Deadlifts
40 Double Unders
KB Push Jerks
40 Double Unders
Martedì 11 ottobre 2022
WOD – 12 ROUNDS
E2MO2M
5 Strict Pull Ups
10 Air Squats
15 Sit Ups
Max Cal Row
Mercoledì 12 ottobre 2022
STRENGTH – BACK SQUAT
5-5-5-5-5
Max Ring Push Ups
WOD – AMRAP 10’
12 Toes To Bar
8 Burpee Overs
4 Thrusters
Giovedì 13 ottobre 2022
WOD – FOR TIME
50-40-30-20-10
American Swings
Double Unders
Wall Ball Shots
Venerdì 14 ottobre 2022
WOD – AMRAP 12’
7 Power Snatch
2 Rope Climbs
STRENGTH – HULK BULK
3x
8 Barbell Curls
20 Tricep Pushdown
Sabato 15 ottobre 2022
STRENGTH – FRONT SQUAT
4-4-4-4-4
WOD – 3 ROUNDS
500/400 m Row
12 Front Squats
21/12 Push Ups
EXTRACREDIT
ENDURANCE
FOR TIME
2500 m Row
Rest 3’
1500 m Row
Rest 2’
500 m Row
Rest 3’
50 Cal Bike
SIXPACK
5 ROUNDS
15 Tuck Crunches
10 Knees To Elbows
15’’ L-Sit
5’ Elbow Plank Hold
HULK BULK
Bench Press
4×10
DB Bicep Curls
3×15
Close Grip Bench Press
3×15
BADASS
Romanian Deadlift
4×8
Bulgarian Split Squats
12-10-8-6-4-4
30’’ Rest Between Sets
VEGA
Overhead Squat
5-3-3-1-1-1
“Elizabeth”
21-15-9
Squat Cleans 60/40
Strict Ring Dips
FOR TIME
100 m Handstand Walk