Lunedì 17 gennaio 2022
WOD – HERO WOD “MARSTON”
AMRAP 20’
1 Deadlift 180/125
10 Toes To Bar
15 Burpees
Martedì 18 gennaio 2022
STRENGTH – PUSH PRESS
5-5-5-5
Max Reps @80%5RM
WOD – AMRAP 10’
10 DB Push Jerks
25 Double Unders
10 DB Push jerks
15 Sit Ups
Mercoledì 19 gennaio 2022
WOD – TEAM OF 2
6000 m Row For Time
EMOM
3 Synchro Front Squats 50/35
Giovedì 20 gennaio 2022
SKILL – HANDSTAND PUSH UPS
Practice
WOD – FOR TIME
30-24-18
DB Step Ups
15-12-9
Handstand Push Ups
Then
9-12-15
Strict Pull Ups
18-24-30
DB Step Ups
Venerdì 21 gennaio 2022
WOD – EMOM 29’
I Row Or Bike
II Russian Swings
III Shuttle Run 15m
IV Sit Ups
V Row Or Bike
VI Rest
Sabato 22 gennaio 2022
WOD – FOR TIME
15-12-9-6-3
Clean And Jerks
Burpee Box Jumps
STRENGTH – HULK BULK
3/4x
15 BB Reverse Curls
15 Shoulder Presses
16 DB Walking Lunges
EXTRA CREDIT
ENDURANCE
Day 1
1000 m SkiErg
2000 m Run
3000 m Row
Day 2
5x
3’ On 3’ Off
Max Cal Bike
SIXPACK
5 ROUNDS
20+20 m One Arm Farmer Carry
30 Russian Twist 12/8 Kg
30’’ Plank Rotation
GHD SIT UP
4×15
HULK BULK
Bench Press
4×10
DB Chest Flyes
3×15
Barbell Curl
3×10
BADASS
Back Squat
4×10
Reverse Lunges
4×5+5
Hip Thrust
3×15
VEGA
Snatch Complex
1 Power Snatch + 1 Hang Squat Snatch
FOR TIME
10-9-8-7-6-5-4-3-2-1
Chest To Bar
Squat Snatches 40/30