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