Lunedì 15 novembre 2021
7 ROUNDS
EVERY 3’
21 DB Snatches
12 Pull Ups
9 Deadlifts
Martedì 16 novembre 2021
STRENGTH – COMPLEX
Emom 16’
I 3 Front Squats
2 Push Presses
II 20/30’’ Hollow Hold
WOD – AMRAP 8’
10 Shoulder Presses
20 Sit Ups
Mercoledì 17 novembre 2021
SKILL – KETTLEBELL CLEAN AND JERK
WOD – 2 ROUNDS
AMRAP 2’
8 Toes To Ring
8 Push Ups
Rest 30’’
IN 2’
500 m Row
Rest 30’’
AMRAP 2′
4 KB Cleans
4 KB Jerks
Rest 30’’
IN 2’
500 m Row
Rest 30’’
Giovedì 18 novembre 2021
SKILL – HANDSTAND PUSH UPS
WOD – FOR TIME
Cash In
50 Wall Ball Shots
3 ROUNDS
15 Box Jumps
15 Handstand Push Ups
Cash Out
50 Wall Ball Shots
Venerdì 19 novembre 2021
WOD – 4 ROUNDS
27 Pull Ups
21 Hang Power Clean And Jerks
15 Dips
Sabato 20 novembre 2021
WOD – TEAM WOD “NO LEGS TOMORROW”
Team Of 2
7 ROUNDS
400 m Run
29 Back Squats
EXTRA CREDIT
ENDURANCE
DAY 1
200-400-200 m Run
30-60-30 Cal SkiErg
20-40-20 Push Ups
30-60-30 Sit Ups
DAY 2
5×1000 m Row
2’ Rest
SIXPACK
AMRAP 8’
Toes To Bar
Every Break 15’’ Plank
3×10 Get Up Sit Ups
HULK BULK
Bench Press
5×10@60,65,
70,65,60%
Rest 2’
DB Lateral Raises
10-10-20-20
4 Superset
10 Dips
15 Skull Crushers
BADASS
4×16 DB Walking Lunges
Rest 1’30’’
5 ROUNDS
15 Russian Swings 20/16
15 Hip Thrusts 60/40
VEGA
AMRAP 30’
Max Meter Row
Every 5 Minutes
5 Ring Muscle Ups
10 Hang Power Snatches 40/30
15 Box Jump Overs