Lunedì 14 settembre 2020
WOD – AMRAP 14′
50 Push Ups
40 Box Jumps
400 m Run
Martedì 15 settembre 2020
WOD – AMRAP 7’
10 Power Cleans
10 Deficit Push Ups
Rest 3’
AMRAP 7’
10 Deadlifts
10 Pull Ups
Rest 3’
EMOM 7’
8 Strict Toes To Bar
Mercoledì 16 settembre 2020
STRENGTH – COMPLEX
1 Clean
2 Shoulder Presses
5 Push Presses
WOD – 4 ROUNDS
24 American Swings
24 Sit Ups
50 Double Unders
Giovedì 17 settembre 2020
WOD – 3 ROUNDS FOR TIME
5 Front Squats
18 Pull Ups
5 Deadlifts
18 Toes To Bar
5 Push Jerks
18 Hand Release Push Ups
Venerdì 18 settembre 2020
WOD – FOR REPS
In 5’
1 Km Row
Max DB Snatches
1’ Rest
In 5’
200 Double Unders
Max DB Step Over
1’ Rest
In 5’
800 m Run
Max DB Thrusters
Sabato 19 settembre 2020
WOD – 5 ROUNDS
400 m Run
15 Thrusters
15 Pull Ups
EXTRA CREDIT
HULK BULK
4/5 Giant set
10+10 One Arm DB Row
12 GHD Hip Extension
12 DB Curl To Overhead Press
15 Banded Triceps Extension
BAD ASS
Hip Thrust
12-12-12-12
4 ROUNDS
50 Walking Lunges
1’ Hip Bridge Hold
BE BETTER
5 ROUNDS FOR REPS
1’ Russian Swing 24/16
1’ Sit Up
1’ Push Presses 30/20
1’ Speed Burpes Broad Jump 1 m
1’ Assault Bike
1’ Rest
ENDURANCE
Test 1000 m Row
FOR TIME
50-40-30-20-10
Wall Ball
Cal Row 40-32-24-16-8
SIX PACK
5 ROUNDS
15″ L-Sit
30″ Side Plank Right
30″ Side Plank Left
1′ Rest
3 ROUNDS FOR QUALITY
15 GHD Sit Ups
15 Cal Skierg