Lunedì 12 febbraio 2024
WOD – “16.1”
AMRAP 20′
7,5 m Overhead Walking Lunges
8 Burpees
7,5 m Overhead Walking Lunges
8 Chest To Bar Pull Ups/Jumping Pull Ups
Martedì 13 febbraio 2024
STRENGTH – EVERY 90” x 12’
I 5 Toes To Ring + 5 Ring Pull Up
II 3 Push Presses + 10-15 Push Ups
WOD – AMRAP 10’
15/12 Cal Row//10/8 Cal Bike
12 Wall Ball Shots
Mercoledì 14 febbraio 2024
STRENGTH – POWER CLEAN
3-3-1-1-1
WOD – 10 ROUNDS
2 Power Cleans
4 Lateral Burpees
8 Sit Ups
Giovedì 15 febbraio 2024
WOD – EACH FOR TIME
AT 0’
75 Wall Ball Shots
50 DB Step Ups
25 DB Devil Presses
AT 12’
60 Wall Ball Shots
40 DB Step Ups
20 DB Devil Presses
AT 22’
40 Wall Ball Shots
20 DB Step Ups
10 DB Devil Presses
Venerdì 16 febbraio 2024
SKILL – TEST
Max Reps Kipping Pull Up
+3x 60% Max Reps
WOD – FOR TIME
21-18-15
Deadlifts
Push Ups
Immediately followed by
12-9-6
Front Squats
Jumping Pull Ups
Sabato 17 febbraio 2024
WOD – COUPLE WOD
5 ROUNDS
50 Cal Row
10 Wall Walks
EXTRACREDIT
ENDURANCE CLASS
4 ROUNDS
3’ Assault Bike
1’ Rest
AMRAP 3’
12 DKB Front Rack Lunges
5 Shuttle Sprints
Rest 1’
ENDURANCE
3×800 m Run
Rest 3’
5×400 m Run
Rest 2’
SIXPACK
5 ROUNDS
10 Med Ball Alternate V-Ups
20” L-Sit Hold
Rest 1’
FOR TIME
50 GHD Sit Ups
HULK BULK
SHOULDER PRESS
5-5-5-5
3 SUPERSETs
15-10-10 DB Flyes
15-10-10 Tricep Overhead Extensions
Barbell Curl
2×25
BADASS
Back Squat
10-10-10
DB Walking Lunges
3×20
GHD Hip Extension
3×15
VEGA
Gymnastics Endurance
5 ROUNDS
3 Wall Facing Handstand Push Ups
5 DB Seated Presses
2×20/15
30” Max Reps Kipping Handstand Push Ups
Rest 2’
FOR TIME
30 Hang Clean And Jerks
@70/50
*Every Drop 10 GHD Sit Ups
T.C. 10’