Settimana 13 – 18 febbraio 2023

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