Lunedì 14 febbraio 2022
STRENGTH – EMOM 10’
I 4 Shoulder Press
II 3/4 Strict Pull Up
WOD – AMRAP 12’
10 DB Snatches
8 Chest To Bar/5 Bar Muscle Ups/8 Jumping Pull Ups
10 DB Snatches
15 Weighted Sit Ups
Martedì 15 febbraio 2022
WOD – EACH FOR TIME
0-8’
21 Power Cleans
30/21 Cal Bike
21 Power Cleans
8’-16’
15 Power Cleans
30/21 Cal Bike
15 Power Cleans
16’-24’
9 Power Cleans
30/21 Cal Bike
9 Power Cleans
Mercoledì 16 febbraio 2022
SKILL – BACK SQUAT
1+1/2
3-3-3-3-3
Box Jump
3-3-3-3-3
WOD – FOR TIME
45 Wall Ball Shots
30 Toes To Bar
15 Burpee Box Jumps
30 Wall Ball Shots
20 Toes To Bar
10 Burpee Box Jumps
15 Wall Ball Shots
10 Toes To Bar
5 Burpee Box Jumps
Giovedì 17 febbraio 2022
STRENGTH – COMPLEX
Hang Snatch
Overhead Squat
WOD – E2MO2M x 6 ROUNDS
12 Barbell Squat
12 Dips
20 Double Unders (25, 30, …)
Venerdì 18 febbraio 2022
WOD – 4 ROUNDS
500 m Row
21 Push Up
15 Strict Toes To Bar/Strict Toes To Ring/Tuck Crunches
Sabato 19 febbraio 2022
WOD – FOR TIME
50 Pull Ups
30 Sumo Deadlift High Pulls
50 Sit Ups
30 Back Squats
50 Handstand Push Ups/ 50 Hand Release Push Ups
15 Ground To Overhead
50 Sit Ups
15 Thrusters
EXTRA CREDIT
ENDURANCE
Day 1
CASH IN:
3 ROUNDS
10 DB Snatches
10 Cal SkiErg
THEN
1000 m Rowing
CASH OUT
30 DB Snatch
30 Cal SkiErg
Day 2
10000 m Row
SIXPACK
3 ROUNDS
1’30’’ Elbow Plank Hold
20 Russian Twists 16/12
AMRAP 10’
7 Med Ball V-Ups
7 V-Ups
7 Med Ball Sit Ups
7 Sit Ups
HULK BULK
BENCH PRESS
4×10@60%
3 SETS
10 EZ Skull Crushers
10 EZ Barbell Curls
BADASS
HIP THRUST
4×15
25-20-15-10
Goblet Squats 20/15
30’’-30’’-30’’-30’’
Sorensen Hold
VEGA
FRONT SQUAT
6×6@70%
4 x
3’ On 1’30’’ Off
7 Bar Muscle Ups
15/12 Cal Bike
Max Clean And Jerks 80/55