Lunedì 12 ottobre 2020
WOD – IN 16’
50 KB/DB Push Presses
10 Burpees
40 KB/DB Thrusters
20 Burpees
30 KB/DB Front Squats
30 Burpees
Max Cal Row
Martedì 13 ottobre 2020
SKILL – HANDSTAND PUSH UP
Practice
WOD – FOR TIME
50 Box Jumps
40 One Leg Squats
30 Toes To Bar
20 Handstand Push Ups
10 Pull Ups
Mercoledì 14 ottobre 2020
STRENGTH – COMPLEX
1 Hang Power Clean
1 Clean
1 Front Squat
1 Push Press
WOD – 3 ROUNDS OF
In 3’
3x 20 Double Unders
7 Burpees Over
AMRAP Clusters
Rest 2’
Giovedì 15 ottobre 2020
STRENGTH – DEADLIFT
8-8-8-8
WOD – FOR TIME
30 DB Snatches
60 Sit Ups
20 DB Snatches
40 V-Ups
10 DB Snatches
20 Strict Knees To Elbows
Venerdì 16 ottobre 2020
WOD – FOR TIME IN TEAM OF 3
100 Front Squats
100 Burpees
100 Pull Ups
100 Thrusters
100 Push Ups
100 American Swings
Sabato 17 ottobre 2020
WOD – AMRAP 15’
4 Bar Muscle Ups
6 Turkish Get Ups
8 Deficit Push Ups
EXTRA CREDIT
ENDURANCE
For Time
300 Cal Row
E2MO2M 3 Lifts @50%
BE BETTER
4 x 800 m Run
Rest 3’
5 Rounds
10 DB Z-Press
15 GHD Sit Ups
20 DB Step Up
HULK BULK
Chin Ups
5×5
4 Superset
8 DB Pullover
5 Bent Over Row
3×10 DB Alternate Bicep Curl Alternate
BADASS
Romanian Deadlift
8-8-8-8
Bulgarian Split Squat
5-5-5-5
With 4’’ Pause in bottom position
SIX PACK
L-Sit
5x Max Hold
5 Rounds
50 Crunches
50 m DKB Front Rack Carry