Settimana 16-21 maggio 2022

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