Lunedì 12 settembre 2022
STRENGTH – DEADLIFT
2-2-2-2-2
WOD – AMRAP 12’
8 Toes To Bar
8 Deadlifts
8 Dynamic Push Ups
Martedì 13 settembre 2022
WOD – EMOM 16’
I 40 Double Unders
II Max Handstand Push Up Unbroken
III 10 Pass Through
IV Max Chest To Bar Unbroken
FINISHER – AMRAP 5’
30’’ Max Cal Rower
30’’ KB Farmer Hold
Mercoledì 14 settembre 2022
STRENGTH – OVERHEAD SQUAT
3-3-2-2-2
WOD – FOR TIME
30 Barbell Squat
20 Ring Dip
20 Barbell Squat
15 Ring Dips
10 Barbell Squat
10 Ring Dips
Giovedì 15 settembre 2022
SKILLS
Rope Climb
Pistol
WOD – 4 ROUNDS
1’ Max Rope Climbs
1’ DB Hang Clean And Jerks
1’ Med Ball V-Ups
1’ Alternate Pistols
1’ Rest
Venerdì 16 settembre 2022
WOD – 4 ROUNDS
In 3’
400 m Run
Max Burpee Pull Ups
In 2’
3 Heavy Cleans
Sabato 17 settembre 2022
WOD – 3 ROUNDS
50/40 Cal Row Or 35/28 Cal Bike
30 Sit Ups
20 Deadlifts
100 m Farmer Carry
EXTRACREDIT
ENDURANCE
In 10’
1600 m Run
Max Cal Bike
Rest 3’
In 10’
2000/1600 m Row
Max cal bike
Rest 3’
In 3’
Max Cal Bike
SIXPACK
Evil Wheel
3xMax
4 ROUNDS
15 Seated Med Ball Throw
60’’ Elbow Plank Hold
30’’+30’’ Side Elbow Plank Hold
HULK BULK
Bench Press
5×4@80+%
Tricep Pushdowns
4×15
Ez-Curl
4×15
BADASS
Hip Thrust
6-6-6-6
6’’ Top Hold Last Rep
3×20 DB Walking Lunges
VEGA
Hang Snatch
5×3@72+%
Snatch
6×2@80%
FOR TIME
9-6-3
Rope Climbs
Squat Snatch 80/55
Rest 5’
FOR TIME
9-6-3
Thrusters 80/55
Ring Muscle Ups