Lunedì 16 maggio 2022
STRENGTH – STRICT PULL UPS
5-5-5-5
WOD – 4 ROUNDS
AMRAP 3’
12 Kipping Pull Ups
10 Burpee Overs
Max Front Squats
Rest 3’
Martedì 17 maggio 2022
WOD – EMOM 21’
I 20’’ Deadlifts
II 30’’ L-Sit Hold
III 40’’ Cal Row/Bike
STRENGTH – HULK BULK
3 SET
10/15 Curls
10/15 Shoulder Presses
Mercoledì 18 maggio 2022
WOD – 6 ROUNDS
80 m Farmer Carry
20 Russian Swings
20/10 Push Ups
Giovedì 19 maggio 2022
STRENGTH – EMOM 10’
I 5 Push Press
II 10/15 Seated Med Ball Throw
WOD – AMRAP 7’
15 Wall Ball Shots
6 Power Cleans
Venerdì 20 maggio 2022
STRENGTH – DEADLIFT
6-6-6-6
WOD – AMRAP 14’
12/9 Cal Row
8 Box Jumps
8 Toes To Bar
Sabato 21 maggio 2022
WOD – 3 ROUNDS
800-600-400 m Run
20 Ring Dips
20 Barbell Squats
EXTRA CREDIT
ENDURANCE
FOR TIME
800 m Run
Rest 1’
800 m Row
Rest 3’
600 m Run
Rest 1’
600 m Row
Rest 3’
400 m Run
Rest 1’
400 m Row
Rest 3’
400 m Run
Rest 1’
400 m Row
SIXPACK
6 ROUNDS
12 GHD Sit Ups
30+30m One Arm Farmer Carry
HULK BULK
Bench Press
5×5@72,5%
3 Trisets
15 Hammer Curls
12 Skull Crushers
10 DB Curl And Presses
BADASS
Back Squats
10-10-15
3 ROUNDS
8+8 Bulgarian Split Squats
45’’ Chinese Plank Hold
VEGA
4x 15m Handstand Walk
5 ROUNDS
5/3 Rope Climbs
20 Double Unders
8/6 Bar Muscle Ups
30 Double Unders
12 Ring Dips
50 Double Unders