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