Lunedì 13 febbraio 2023
STRENGTH – BACK SQUAT
5-5-5-5-5
WOD – 5 ROUNDS
15 American Swings 32/24
12 Burpees
Martedì 14 febbraio 2023
STRENGTH – EMOM 12’
I 6 Bent Over Row
II 4 Push Press
WOD – AMRAP 9’
3 Cleans
3 Push Presses
20-40-60-… Double Unders
Mercoledì 15 febbraio 2023
WOD – 10 ROUNDS FOR CALS
90’’ On 90’’ Off
21 Air Squats
15 Sit Ups
Max Cals Bike/Row
Giovedì 16 febbraio 2023
STRENGTH – STRICT PULL UP
Max Reps Strict Pull Up Or 5 Negative Pull Up 5’’
Rest 2’
3×70% Or 3×4 Negative Pull Up 5’’
WOD – FOR TIME
21-15-9
Ring Dips
Hang Power Snatches
Venerdì 17 febbraio 2023
WOD – 4 ROUNDS
250 m Row
24 DKB Deadlifts
18 DKB Front Squats
12 DKB Shoulder To Overheads
Sabato 18 febbraio 2023
WOD – OPEN 23.1
AMRAP 14′
60 Cals Row
50 ToesTo Bars
40 Wall Ball Shots
30 Cleans
20 Muscle Ups
EXTRACREDIT
ENDURANCE
Day 1
FOR TIME
6000 m Row
100 Burpees
Day 2
5x 400 m Run
Rest 2’30’’
SIXPACK
FOR TIME
50-40-30-20-10
V-Ups
KB Russian Twists (Each Side) 24/16
HULK BULK
Shoulder Press
8-8-8
Close Grip Incline Bench Press 30°
12-12-12
Pushdowns
15-15-15
DB Lateral Raises
20-20-20
BADASS
HIP THRUST
8-6-3-3-3-3
AMRAP 20’
10 Goblet Squat
10 Lateral Lunges
15 GHD Hip Extensions
Rest 1’
VEGA
Clean And Jerks
3@70%
3@75%
3@80%
3×2@85%
3 ROUNDS
80 Double Unders
20 Toes To Bar
10 Triple Unders
10 Jerks @80/50