Lunedì 16 gennaio 2023
WOD – AMRAP 20’
2 Deadlifts
4 Handstand Push Ups
6 Box Jumps
8 Burpees
Martedì 17 gennaio 2023
STRENGTH – COMPLEX FOR QUALITY
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Thruster
WOD – In 11’
21-15-9
Hang Cleans
Toes To Bar
In The Remaining Time Find
1 RM Thruster
Mercoledì 18 gennaio 2023
STRENGTH – AMRAP 12’
2-10 Strict Ring Dips
10-15 DB Floor Presses
WOD – EVERY 4’ FOR 3 ROUNDS
1’ Weighted Wall Sit
25 Wall Ball Unbroken
Giovedì 19 gennaio 2023
WOD – AMRAP 18’
9 Devil Presses
20 DB Walking Lunges
9 DB Push Presses
20 Sit Ups
E3MO3M
30 Double Unders
Venerdì 20 gennaio 2023
WOD – FOR TIME
1000/800 m Row
25 Pull Ups
20 Ground To Overheads
1000/800 m Row
25 Pull Ups
20 Ground To Overheads
1000/800 m Row
Sabato 21 gennaio 2023
WOD – 10 ROUNDS
30 Double Unders
15 Pull Ups
30 Air Squats
100 m Sprints
Rest 2’
EXTRACREDIT
ENDURANCE
Day 1
ASSAULT BIKE
Max Cal In 10’
Day 2
6 ROUNDS
30 Step Ups
20 Cal Row
10 Burpees Over Rower
Work:Rest 1:1
SIXPACK
AMRAP 10’
20’’+20’’ Side Plank Hold
12 V-Ups
4 Strict Toes To Bar
FOR TIME
60 GHD Sit Ups
HULK BULK
Bench Press
4×6@72,5%
1×10@60%
DB Curls
3×20
Tricep Pushdown
3×15
BADASS
BACK SQUAT
5 ROUNDS
30’’ max reps @BW
1’45’’ Rest
30-25-20-15
Hip Bridge
KB Russian Swings
VEGA
EMOM10’
1 Snatch @80%
EMOM 10’
2-4 Ring Muscle Ups
3 ROUNDS
400 m Run
15 Hang Power Snatches 50/35
15 Handstand Push Ups