Settimana 11-16 marzo 2024

Lunedì 11 marzo 2024

STRENGTH – COMPLEX

1 Power Clean
1 Hang Squat Clean
1 Squat Clean

HERO WOD – “THE CHIEF”

5 x AMRAP 3’
3 Power Cleans
6 Push Ups
9 Air Squats

Martedì 12 marzo 2024

STRENGTH – EMOM 12′

I 6 DB Bent Over Row + 6 DB Push Presses
II 6 Toes To Bar + 6 VUps

WOD – FOR TIME

15 2DB Devil Presses
400 m Run
15 2DB Thrusters

Mercoledì 13 marzo 2024

WOD – AMRAP 20′

5 Handstand Push Ups
3-6-9-12-15-…
Clean And Jerks
Cal Row

Giovedì 14 marzo 2024

WOD – 3 ROUNDS

30 Box Jump Over
20 Pull Ups
10 Snatches

Venerdì 15 marzo 2024

WOD – AMRAP 20’

50 Russian Swings
40 m Farmer Carry
30/20 Push Ups
20 m Lunges

EMOM 4 Burpees

Sabato 16 marzo 2024

WOD – 24.3

TBD

EXTRACREDIT

ENDURANCE CLASS – “ENDURPACK”

From 0 To 5’ And From 15’ To 20’
50/40 Cal Bike
Max V- Ups
From 5’ To 10’ And From 20’ To 25’
70/55 Cal Row
Max Seated Med Ball Throws
From 10’ To 15’ And From 25’ To 30’
45 Burpees
Max Plank Hold*

SIXPACK

4 ROUNDS
15 GHD Sit Ups
15 GHD Hip Extensions

AMRAP 8’
15 V-Ups
20 Crunches

HULK BULK

Incline Bench Press 30°
5-5-3-3-3

Tricep Pushdowns
15-15-15

2 Supersets
25 EZ Curls
25 Skull Crushers

BADASS

Deadlift
10-8-5-5-8

4 SETS
12 DB Romanian Deadlifts
12 DB Sumo Squats

VEGA

Snatch
3-3-3-3

3 ROUNDS FOR TIME
10 Muscle Ups
15 m Front Rack Walking Lunges 60/40
10 m Handstand Walk