Lunedì 13 marzo 2023
STRENGTH – THRUSTER
3-3-3
WOD – 2 x AMRAP 5’
15 Sit Ups
10 Push Ups
3 Thrusters
Rest 2’
Martedì 14 marzo 2023
WOD – 5 ROUNDS
7 Squat Cleans
15-9 Handstand Push Ups
Mercoledì 15 marzo 2023
WOD – AMRAP 20’
20 Burpees
15 Back Squats
Giovedì 16 marzo 2023
STRENGTH – EMOM 12’
I Tempo Ring Row
II Tempo Shoulder Press
III 30’’ Hollow Hold
WOD – FOR TIME
24-20-16-12
2DB/KB Push Presses
Sit Ups
Venerdì 17 marzo 2023
STRENGTH – PULL UP
3x
20’’ Max Strict/ Jumping Pull Ups
20’’ Rest
20’’ Chin Over Bar Hold
Rest 1’
WOD – IN 16’
4 ROUNDS
25 Wall Ball Shots
25 Box Jumps
Then
Max Kipping Pull Ups
Sabato 18 marzo 2023
WOD – AMRAP 20’
1-2-3-4-5-6-…
Bar Muscle Ups/Pull Ups
100 m Run
1-2-3-4-5-6-…
Wall Walks
100 m Run
EXTRACREDIT
ENDURANCE
5 ROUNDS
5’ Rowing
5’ Rest
SIXPACK
5 ROUNDS
10 GHD Sit Ups
10 GHD Back Extensions
AMRAP 10’
Plank Hold
HULK BULK
Incline Bench Press 30°
5-5-5-5
Seated DB Press
12-12-12
4 Sets
15 Skull Crushers
10 Hammer Curls
BADASS
HIP THRUST
8-8-8
8 SETS
8 DB Romanian Deadlifts
8 GHD Hip Extensions
Rest 45’’
VEGA
FOR TIME
3 ROUNDS
800 m Run
15 Overhead Squats 70/45
5 Rope Climbs