Lunedì 11 settembre 2023
WOD – FOR TIME
4 ROUNDS
200 m Run
6 Strict Ring Dips
6 Deadlifts 80/55
4 ROUNDS
200 m Run
8 Kipping Ring Dips
6 Deadlifts
Martedì 12 settembre 2023
WOD – “GRACE”
FOR TIME
30 Clean And Jerks
Mercoledì 13 settembre 2023
SKILL – DB COMPLEX
Every 1’30” x 8 Rounds
1 DB Power Clean
1 DB Power Snatch
1 DB Thruster
1 DB Overhead Squat//2 DB Overhead Lunges
WOD – FOR TIME
9-15-21-27
Burpees Over DB
DB Snatches
10 m Shuttle Run
Giovedì 14 settembre 2023
STRENGTH – FRONT SQUAT
5-5-5-5-5
WOD – AMRAP 5′
15-12-9-6-3
Thrusters 20/15
3-6-9-12-15
Sit Ups
Venerdì 15 settembre 2023
SKILL – HANDSTAND PUSH UP
EMOM 7’
1 Deficit HandstandPush Ups
/1-2 Negative HSPU to ABMat
/20” Handstand Hold
WOD – 3 ROUNDS
40 Double Unders
30 KB Swings
20 Pull Ups
10 Handstand Push Ups
Sabato 16 settembre 2023
WOD – 2 ROUNDS
30 m DB/KB Walking Lunges
400 m Run
10 Wall Walks
500/400 m Row
EXTRACREDIT
ENDURANCE
Day 1
6000 m Row
Day 2
8x
10 Burpees
200 m Run
10 Burpees
Work:Rest=1:1
SIXPACK
5 Sets
20m+20m One Arm Farmer Carry
3x
1’ Max L-Sit
1’ Max Plank Hold
1’ Max GHD Sit Ups
HULK BULK
Shoulder Press
5-5-5-5
DB Bicep Curls
10-12-15-10
DB Lateral Raises
3×15
BADASS
Back Squat No Lockout
10-10-10
GHD Hip Extension
3×25
Wall Sit
3×1’
VEGA
3 ROUNDS
15 m Handstand Walk
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
90/60