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