Lunedì 11 aprile 2022
STRENGTH – DEADLIFT
10-8-6-4-4
WOD – 3 ROUNDS
21/15 Cal Row
15 Russian Swings
15 Push Ups
9 Power Cleans
Martedì 12 aprile 2022
STRENGTH – PUSH PRESS
5-5-5-5
WOD – AMRAP 16’
400 m Run
20 Wall Ball Shots
10 Push Presses
Mercoledì 13 aprile 2022
WOD – AMRAP 20’
30 Double Unders
100 m Farmer Carry
30 Double Unders
20 Handstand Push Ups
30 Double Unders
25 m Front Rack Lunges
Giovedì 14 aprile 2022
STRENGTH – SINGLE BEAR COMPLEX
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
WOD – 5 ROUNDS
15 Knees To Elbows
5 Squat Cleans
2 Push Jerks
Venerdì 15 aprile 2022
WOD – FOR TIME
500/400 m Row
50 Double Unders
15-12-9-6-3 Strict Ring Dips
Sabato 16 aprile 2022
WOD – 7 ROUNDS
7 Box Jump Overs
7 Power Cleans
7 Toes To Bar
7 Front Squats
7 Burpee Overs
7 Push Jerks
7 Chest To Bar Pull Ups
EXTRA CREDIT
ENDURANCE
Day 1
FOR TIME
3000 m SkiErg
Day 2
3 ROUNDS
800 m Run
20 Burpee Pull Ups
20 Push Ups With A Vest
SIXPACK
Strict Knees To Elbow
5×8
Partition Any Way
100 Sit Ups
200 m Single Arm Farmer Carry
HULK BULK
4 SUPERSET
5 Back Squat @70/75%
8 Bench Press @70-75%
4x
20 Hammer Curl
15 Tricep Pushdown
BADASS
4 Superset
15 Hip Extension
20 DB Walking Lunges
Romanian Deadlift
6×8
VEGA
SNATCH
Every 90’’ For 6 Rounds
1 Heavy Snatch @90+%
FOR TIME
30-20-10
Handstand Push Ups
Overhead Squats 60/40
Cal Row