Lunedì 15 maggio 2023
WOD – FOR TIME
3 ROUNDS
12 Push Presses
12 Toes To Bar
12 Burpees
3 ROUNDS
9 Push Presses
9 Toes To Bar
9 Burpees
Martedì 16 maggio 2023
STRENGTH – COMPLEX
1 Snatch
1 Overhead Squat
1 Hang Snatch
WOD – 5 ROUNDS
10-8-6-4-2 Snatches
3 Wall Walks
Mercoledì 17 maggio 2023
WOD – “ANGIE”
FOR TIME
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
STRENGTH – HULK BULK
3x
20 Banded Pushdown
20 BB Bicep Curl
Giovedì 18 maggio 2023
STRENGTH – DEADLIFT
3 RM
WOD – EMOM 8’
3 Deadlifts 75%3RM
3 Box Jumps
Rest 2’
EMOM 6’
5 Deadlifts 65%3RM
Venerdì 19 maggio 2023
WOD – AMRAP 20’
200 m Run
40 Double Unders
10 Chest To Bar Pull Ups
10 Burpees
Sabato 20 maggio 2023
WOD – 8 ROUNDS
7 Knees To Elbows
7 DB Thrusters L
7 DB Thrusters R
6 DB OH Lunges L
6 DB OH Lunges R
3 Wall Walks
EXTRACREDIT
ENDURANCE
Day 1
FOR TIME
2 Miles Bike
10x
5 DB Thrusters 1×22,5/15
3 DB Devil Presses
2 Miles Bike
Day 2
5 Km Run
E4MO4M
15 Burpees
SIXPACK
5 ROUNDS
12 GHD Sit Ups
30” L-Sit Hold
HULK BULK
Incline Bench Press 30°
8-8-8-8
4 Sets
15 DB Hammer Curls
15 Pushdowns
BADASS
Hip Thrust
6-6-6-10
4 Sets
6+6 Bulgarian Split Squats
3 Sets
10 Sumo Goblet Squats
VEGA
HANDSTAND WALK
10’ Practice
3 ROUNDS FOR TIME
20/16 Cal Bike
10 DB Snatch 30/20
3 Rope Climbs