Lunedì 13 dicembre 2021
STRENGTH – DEADLIFT
10-10-10
WOD – 3 ROUNDS
30 Wall Ball Shots
50 Double Unders
20 Burpees Over
50 Sit Ups
10 Deadlift 100/70
Martedì 14 dicembre 2021
STRENGTH – SIXPACK
4x
30” Plank Hold
30” Rest
3x
40” Med Ball V-Ups
40” Rest
2x
50” Seated Med Ball Throws
50” Rest
WOD – 10 ROUNDS
200 m Row
10-9-8-7-6-5-4-3-2-1
KB Swings 32/24
Push Ups
Mercoledì 15 dicembre 2021
STRENGTH – AMRAP 8′
4/10 Ring Dip
30” Hollow Hold
5/20” Chin Up Hold
WOD – 7 ROUNDS
7 Strict Toes To Bar
7 Ground To Overheads 50/35
Giovedì 16 dicembre 2021
WOD – ENDURANCE FOR TIME
50 Step Ups 20/15
1500/1200 m Row
50 Burpees
100 Wall Ball Shots
90/72 Cal Bike
Venerdì 17 dicembre 2021
STRENGTH – BACK SQUAT
5-5-5-5
WOD – AMRAP 12′
9 Pull Ups/5 Bar Muscle Ups
15 Thrusters 40/30
Sabato 18 dicembre 2021
WOD – 4 ROUNDS
300 m Row
12-9-6-3
Deadlift
Hang Power Clean
Push Jerks
EXTRA CREDIT
ENDURANCE
DAY 1
3×800 m Row
Rest 2’30”
3×300 m Row
Rest 1’30”
DAY 2
4 ROUNDS
30 Cal SkiErg
15 Burpees
SIXPACK
GHD Sit Ups
5×10
3 ROUNDS
25 Sit Ups
25 Mountain Climbers
25 Tuck Crunches
25” Hollow Hold
Rest 1’30”
HULK BULK
Bench Press
10-10-10
Skull Crushers
5×5
DB Lateral Raises
15-15-15
BADASS
4 SET
10 DB Romanian Deadlifts
16 DB Walking Lunges
BACK SQUAT
4 Set Max Reps @BW
Rest 2′
VEGA
FRONT SQUAT
5X6-7@80%
AMRAP 12′
16 Pull Ups
8 Pistols
4 Hang Power Clean 80/50