Lunedì 14 marzo 2022
STRENGTH – FRONT SQUAT
6-6-6-6
WOD – FOR TIME
30 Knees To Elbows
15 Power Cleans
20 Knees To Elbows
15 Power Cleans
Martedì 15 marzo 2022
WOD – AMRAP 12’
10 Deadlifts
25 Double Unders
10 Strict Hspu
25 Double Unders
STRENGTH – HULK BULK
4 SETS
15 Reverse Curls
Mercoledì 16 marzo 2022
WOD – 5 X AMRAP 3′
15/12 Cal Row
12 Pull Ups
Max Hang Power Snatches
Rest 1’30’’
Giovedì 17 marzo 2022
STRENGTH – EMOM 10’
I 6 Push Press
II 6 Bent Over Row
WOD – FOR TIME
30-20-10
m DB Lunges
Burpees
Wall Ball Shots
Venerdì 18 marzo 2022
WOD – FOR TIME
50 Double Unders
20 Wall Ball Shots
10 Clean And Jerks
20/16 Cal Row
20 Wall Ball Shots
10 Clean And Jerks
15/12 Cal Bike
20 Wall Ball Shots
10 Clean And Jerks
SKILL – AMRAP 8’
15’’ On 15’’ Off
8x Bar Dead Hang
8x Bottom Dip Hold
Sabato 19 marzo 2022
WOD – FOR TIME
0-6’
21-15-9
Push Press
Box Jump Overs
6’-12’
15-12-9
Front Squats
Burpees Overs
12’-20’
9-6-3
Thrusters
Burpee Box Jump Overs
AMRAP m Rowing
EXTRA CREDIT
ENDURANCE
MINI TRIATHLON
FOR TIME
1000 m SkiErg
3 Miles Bike
1600 m Run
SIXPACK
4 ROUNDS
3/5 Evil Wheels
15 Tuck Crunches
3 ROUNDS
10 Strict Toes To Bar
30’’+30’’ Side Plank Hold
HULK BULK
Incline Bench Press
6×6
4 Sets
10 Hammer Curls
20 Pushdowns
BADASS
Hip Thrust
3×20
4 Supersets
8 Romanian Deadlifts
20 Bouncing Air Squats
VEGA
E2MO2M x 12’
2 Front Squats 85+%
AMRAP 15’
6 Bar Muscle Ups
3 Thrusters 70/50
6 Devil Presses 2×22,5/15
3 Thrusters 70/50
30 Double Unders