Lunedì 11 dicembre 2023
WOD – “DISRUPTED DT”
Every 3’ For 7 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Martedì 12 dicembre 2023
WOD – COUPLE WOD
FOR TIME
20 Wall Walks
60 Front Squats
80 DB Snatches
60 Back Squats
20 Wall Walks
Mercoledì 13 dicembre 2023
WOD – 5 ROUNDS
500/400 m Row//400 m Run
8-16 Strict Pull Ups
10 Right Arm KB Presses
10 Left Arm KB Presses
Giovedì 14 dicembre 2023
SIXPACK – EMOM 8′
I Max Strict Toes To Bar
II 10 Pvc Sit Ups
WOD – FOR TIME
5 ROUNDS
20/16 Cal Row
15 Knees To Elbows
10 Burpees
Rest 1’
Venerdì 15 dicembre 2023
STRENGTH – HANG POWER CLEAN
3-3-3-3
WOD – AMRAP 13′
7 DB Hang Snatches
7 DB Thrusters
7 Box Jumps
Sabato 16 dicembre 2023
WOD – FOR TIME
30 KB Step Ups 32/24
30 Toes To Bar
30 Cal Row
30 Pike Push Ups/Handstand Push Ups
30 cal Row
30 Toes To Bar
30 KB Step Ups
EXTRACREDIT
ENDURANCE CLASS
FOR TIME
100/80 Cal Assault Bike
100 DB Hang Clusters
100 Wall Ball Shots
100/80 Cal Row
SIXPACK
4x
15 GHD Sit Ups
15” L-Sit Hold
FOR TIME
9-12-15-18
V-Ups
15”-30”-45”-60”
Hollow Hold
HULK BULK
4 Supersets
3 Deadlifts @70,75,80,80%
5 Bench Presses @65,70,75,75%
Rest 2’
3 Supersets
8 DB Seated Presses
20 Hammer Curls
BADASS
Sumo Deadlift
8-8-6-6
Bulgarian SPlit Squats
8-5-5-10
VEGA
Back Squats
3RM
3 ROUNDS
800 m Run
5 Rope Climbs
AMRAP 15’
1’ Handstand Hold
1’ L-Sit
15 Shoulder Presses 40/30
15 GHD Sit Ups