Lunedì 13 novembre 2023
WOD – FOR TIME
48 Wall Ball Shots
24 Pull Ups
12 Deadlifts
Rest 3’
40 Wall Ball Shots
20 Pull Ups
10 Deadlifts
Rest 3’
36 Wall Ball Shots
18 Pull Ups
9 Deadlifts
Martedì 14 novembre 2023
STRENGTH – E2MO2M 12′
2 Box Jumps
2 Power Cleans
WOD – AMRAP 12’
1-2-3-4-…
Wall Walks
Power Cleans
Mercoledì 15 novembre 2023
WOD – 3 ROUNDS
30 KB Swings
30 Push Ups
30 Pull Ups/Ring Rows
30 Box Jumps
30/24 Cal Row
Giovedì 16 novembre 2023
STRENGTH – 4 SETS
10 Back squat
200/150 m Row Sprint
8 Back Squats
200/150 m Row Sprint
6 Back squat
200/150 m Row Sprint
4 Back Squats
200/150 m Row Sprint
SIXPACK – AMRAP 7’
FOR QUALITY
15 Med Ball Sit Ups
20”+20” Side Plank Hold
15 Strict Knees To Chest
Venerdì 17 novembre 2023
COUPLE WOD – AMRAP 20’
11 Hang Clean And Jerks
14 Burpee Overs
17 Sit Ups
Sabato 18 novembre 2023
WOD – FOR TIME
2’ Max Cal Bike
2’ Max Jumping Pull Ups
2’ Max DB Thrusters
1’30” Max Cal Bike
1’30” Max Jumping Pull Ups
1’30” Max DB Thrusters
1’ Max Cal Bike
1’ Max Jumping Pull Ups
1’ Max DB Thrusters
EXTRACREDIT
ENDURANCE
10 ROUNDS
30” Assault Bike @60RPM
20” Assault Bike @70RPM
10” Assault Bike @80+RPM
60” Assault Bike @sub60RPM
SIXPACK
3 ROUNDS
25 Weighted GHD Sit Ups
10 Barbell Good Morning
3×10 Standing Teapot
HULK BULK
INCLINE BENCH PRESS 30°
8-8-8-8
3 Sets
15 DB Lateral Raises
25 Banded Pull Apart
3×15 Hammer Curls
BADASS
HIP THRUST
8-8-8-8
10” Top Hold Last Rep
VEGA
NOT FOR TIME
40 Strict Handstand Push Ups
AMRAP 12’
3 Muscle Ups
6 Power Snatches 70/45
3 Handstand Pirouettes