Lunedì 15 aprile 2024
WOD – FOR TIME
50 Pull Ups
400 m Run
21 Thrusters @40/30
100 Sit Ups
21 Thrusters
400 m Run
50 Pull Ups
Martedì 16 aprile 2024
WOD – FOR TIME
50 Wall Ball Shots
40 Deadlifts @100/65
30 Burpees
20 Power Cleans @60/40
10 Wall Walks
Mercoledì 17 aprile 2024
STRENGTH – 4 SUPERSETS
8-10 DB Bench Press
10 Dynamic Push Ups
100 m Jog
WOD – FOR TIME
21-15-9
Man Makers
100 m Farmer Carry
Giovedì 18 aprile 2024
WOD – 2 ROUNDS
1000/800 m Row/800m Run
20 Bar Facing Burpees
20 Push Presses @50/35
Venerdì 19 aprile 2024
STRENGTH – DEADLIFT
3-3-3-3
WOD – AMRAP 10’
100 m Run
5 Deadlifts @80%3RM
5 Strict Pull Ups/10” Chin Over Bar Hold
5 Ring Dips/10 Push Ups
Sabato 20 aprile 2024
COUPLE WOD – FOR TIME
Cash In:
100 Partner Med Ball Sit Ups
3 ROUNDS
30 Pull Ups
30 Barbell Squats
20 Burpee Box Jump Overs
Cash Out:
100 Wall Ball Shots
EXTRACREDIT
ENDURANCE CLASS
3 ROUNDS
200 m Run
15 Med Ball Step Ups L
200 m Run
15 Med Ball Step Ups R
Rest 3’
3 ROUNDS
2’ Running Step Single Unders /2’ Rope Jumps
30 Med Ball Air Squats
30 Seated Med Ball Throws
Rest 3’
3 ROUNDS
20/16 Cal Row
20 Wall Ball Shots
10 Burpees Step Overs
SIXPACK
5 ROUNDS
10 Get Up Sit Ups R
20 Leg raises
10 Get Up Sit Ups L
45’’ Plank
HULK BULK
Incline Bench Press
4×10
Tricep Pushdown
4×25
BADASS
Romanian Deadlift
12-10-8-10-12
4x
10 Back Squat no Lockout
30’’ Reverse Plank
1’ Rest
VEGA
Jerk
5×3@85%
5 ROUNDS
25 Cal Bike
10 Handstand Push Ups
1 L-Sit Rope Climb