Lunedì 14 novembre 2022
STRENGTH – COMPLEX
3 Deadlifts
3 Power Cleans
3 Front Squats
WOD – AMRAP 12’
6 Toes To Bar
6/12 Push Ups
3 Power Cleans
Martedì 15 novembre 2022
STRENGTH
0-6’ Behind The Neck Jerk
6’-12’ High Hang Power Snatch
12’-18’ Power Snatches
WOD – “INGRID”
10 ROUNDS
3 Snatches
3 Burpee Overs
Mercoledì 16 novembre 2022
WOD – EVERY 6’ FOR 5 ROUNDS
1000/800 m Row
Max Bodyweight Reps
R1 Pull Ups
R2 Push Ups
R3 Sit Ups
R4 Air Squats
R5 Double Unders
Giovedì 17 novembre 2022
STRENGTH – AMRAP 8’ FOR QUALITY
Max Strict Handstand Push Ups
Max Strict Toes To Bar
Rest 1’
WOD – AMRAP 6’
10 KB American Swings
6 Box Jumps
Rest 3’
AMRAP 6’
6 KB Cleans
10 Step Ups
Venerdì 18 novembre 2022
STRENGTH – SIXPACK
EMOM 8’
I 15 Seated Med Ball Throws
II 30 Med Ball Russian Twists
WOD – FOR TIME
50 Push Presses
25 Strict Ring Dips
15 Wall Walks
Sabato 19 novembre 2022
WOD – COUPLE WOD FOR TIME
Partner Switch Every 60”
80 Front Squats
16x25m Farmer Carry
80 Back Rack Lunges
800 m Run Together
EXTRACREDIT
ENDURANCE
Day 1
3 ROUNDS
10’ On 5’ Rest
Max Cal Bike-Row-SkiErg
Day 2
FOR TIME
400 m Run
25 Burpee Overs
800 m Run
50 Burpee Overs
400 m Run
25 Burpee Overs
SIXPACK
4x
20 GHD Sit Ups
AMRAP 8’
20+20 Side Crunches
8 V-Ups
HULK BULK
30° Incline Bench Press
6×6
One Arm DB Row
6-6-6-6-6
DB Rear Delt Flyes
15-15-15-10-10
Ez Curl
10-10-10
BADASS
ROMANIAN DEADLIFT
5×6
4 Set
20 m DB Walking Lunges
Rest 1’
30-25-20-15
Empty Bar Good Morning
Air Squats
VEGA
4 ROUNDS
60 Double Unders
6 Clean And Jerks @70/45
6 Ring Muscle Ups