Settimana 16-21 ottobre 2023

Lunedì 16 ottobre 2023

STRENGTH – FRONT SQUAT

5-5-5-10

WOD – 2x AMRAP 4’

9-6-3
Front Squat @50%10RM
2-2-2 Wall Walks
In The Remaining Time Max Burpee Overs
Rest 2’

Martedì 17 ottobre 2023

WOD – 3 ROUNDS

30 Double Unders
25 Hang Power Cleans
30 Double Unders
25 Push Presses
30 Double Unders
25 Burpees

Mercoledì 18 ottobre 2023

WOD – FOR TIME

21-15-9
DB Devil Presses
10 Shuttle Run

STRENGTH – HULK BULK

3x
20 DB Alternate
Seated Presses

Giovedì 19 ottobre 2023

SIXPACK – 3 SETS

15 Seated Med Ball Throws
30” Hollow Hold

WOD – EMOM 21’

I 18/12 Cal Bike
II DB Step Ups
III Max Reps Bar Muscle Ups/ Burpee Pull Ups

Venerdì 20 ottobre 2023

WOD – 4 ROUNDS

600/500 m Row
50 Air Squats
15 Chest To Bar Pull Ups
12 Push Presses

Sabato 21 ottobre 2023

COUPLE – 5 ROUNDS

10 Deadlifts
6 Front Squats
4 Jerks
50-40-30-20-10
Sit Ups

EXTRACREDIT

ENDURANCE

Day 1
FOR TIME
100/80 Cal Bike
100 Burpees
Partition Reps As You Prefer

Day2
3 ROUNDS
1200 m Run
20 Toes To Bar
20 Thrusters 30/20

SIXPACK

4 SETS
15 MB GHD Sit Ups
30” Elbow Plank Hold

100 Crunches

HULK BULK

5 SETS
5 Shoulder Presses
3 Weighted Chin Ups

4x
15 Pushdowns
10 DB Hammer Curls

BADASS

EMOM 16’
I 5 Romanian Deadlifts
II 3 Back Squats

4 Supersets
5+5 DB Reverse Lunges
10 GHD Hip Extensions

VEGA

7 Sets
1 Hang Snatch + 1 Snatch
@80%

FOR TIME
200/160 Cal Row
EMOM 5 Push Presses
50/35