Lunedì 17 aprile 2023
WOD – EMOM 16’
I 18/12 Cal Row
II 3 Clean And Jerks
REST 2’
In 6’
Find 2RM Front Squat
Martedì 18 aprile 2023
STRENGTH – EMOM 15’
I 5-15 Parallel Ring Rows
II 40’’ Double Unders
III 6-10 Romanian Deadlifts
WOD – 3 ROUNDS
3 Deadlifts
15-10 Deficit Push Ups
20 Wall Ball Unbroken
Rest 1’
Mercoledì 19 aprile 2023
WOD – AMRAP 30’
800 m Run
15 Strict Toes To Bar
40 Walking Lunges
100 m Farmer Carry
Giovedì 20 aprile 2023
WOD – 5 ROUNDS
8 Front Squats
12 Push Presses
10-20-30-40-50 Sit Ups
Venerdì 21 aprile 2023
WOD – AMRAP 5’
30 Double Unders
5 Power Cleans
REST 3’
FOR TIME
10 Wall Walks
1000/800 m Row// 60/42 Cal Bike
10 Wall Walks
Sabato 22 aprile 2023
WOD – FOR TIME
20-16-12
DB Step Ups
DB Push Presses
Pull Ups
EXTRACREDIT
ENDURANCE
Day 1
FOR TIME
2,5 Km Run
Day 2
3 ROUNDS
500/400 m Row
21 Burpees
400 m Run
SIXPACK
4 ROUNDS
3-5 Dragon Flag
45’’+45’’ Side Plank Hold
Rest 1’
40 GHD Sit Ups For Time
HULK BULK
Bench Press
10@57%
7 @67%
5@75%
4×5@78%
DB Curls
4×15
BADASS
Box Back Squat
In 10’ 3 RM
4 Sets
8+8 Single Leg RDL
60’’ Wall Sit Hold
VEGA
3 ROUNDS FOR TIME
15 m Handstand Walk
15 Bench Presses 60/40
15 Knees To Elbows
500 m Row