Settimana 15-20 gennaio 2024

Lunedì 15 gennaio 2024

STRENGTH – BACK SQUAT

4-2-4-2-4-2

WOD – 5 ROUNDS

15 Seated Med Ball Throws
15 KB Russian Swings

Martedì 16 gennaio 2024

WOD – 4 x AMRAP 4’

3 Hang Power Cleans
6 Shoulder To Overheads
9 Lateral Burpees
12 Kipping Pull Ups
Rest 2’

Mercoledì 17 gennaio 2024

STRENGTH – PUSH PRESS

5 Sets
3 Push Presses + 5” Overhead Hold

WOD – FOR TIME

50 Wall Ball Shots
50 Med Ball Box Step Overs
EMOM 5-10 Push Ups

Giovedì 18 gennaio 2024

WOD – 3 ROUNDS EACH FOR TIME

1-5 Bar Muscle Ups
15 m KB Walking Lunges
250/200 m Row
1-5 Bar Muscle Ups
15 m KB Walking Lunges
250/200 m Row

Venerdì 19 gennaio 2024

STRENGTH – SIXPACK TEST

 Max Reps Strict Toes To Bar
Rest 2’
3 SETS
50% Toes To Bar + 10 L-Raise

WOD – FOR TIME

21-15-9
Front Squats
Ring Dips

Sabato 20 gennaio 2024

5 ROUNDS
200 m Run
5 Cleans
40 Double Unders
10 Deadlifts

EXTRACREDIT

ENDURANCE CLASS

5 ROUNDS
1500/1200 – 1200/1000 – 900/700 – 600/500 – 300/200 m Row
50-40-30-20-10 Plate Ground To Overhead
50 m Overhead Walk

ENDURANCE

10 ROUNDS
1’30” Assault Bike
30” Rest

SIXPACK

5 Rounds
10 Med Ball V-Ups
20 Russian Twists

3×10
GHD Sit Ups

HULK BULK

BENCH PRESS
4 X 10

4x
12 Skull Crushers
12 Alternate DB Curls

BADASS

Hip Thrust
12-10-8-8
4’’ Hold Last Rep

4×15 DB Romanian Deadlifts

VEGA

EVERY 3’30” FOR 5
ROUNDS
4 Shuttle Run (8m+8m)
2 Jerks @80% From Rack
1 Pegboard Ascent

FOR TIME
30 Clean And Jerks 90/65