Lunedì 17 ottobre 2022
WOD – FOR TIME
25 Burpees
50 Toes To Bar
50m + 50m DB/KB Waiter Walk
800 m Run
50m + 50m DB/KB Walking Lunges
50 Sumo Deadlift High Pulls
25 Burpees
Martedì 18 ottobre 2022
STRENGTH – BACK SQUAT (51X1)
5-5-5-5
WOD – 3 ROUNDS
70/50 Cal Row
30 Sit Ups
20 Deadlifts
100 m Farmer Carry
Mercoledì 19 ottobre 2022
WOD – 5 ROUNDS
60 Double Unders
9 Hang Power Cleans
1-2-3-4-5 Rope Climbs
Rest 1’
Giovedì 20 ottobre 2022
STRENGTH – SHOULDER PRESS
10-10-10
WOD – AMRAP 18’
100 Wall Balls
80 DB Snatches
60 Box Jumps
40 Push Presses
Max Cal Row/Bike
Venerdì 21 ottobre 2022
SKILLS
Knees To Elbows & Jerk
WOD – 3 ROUNDS
20 Knees To Elbows
10 Jerks
T.C. 10’
3 ROUNDS
15 Pull Ups
15 Burpee Overs
Sabato 22 ottobre 2022
WOD – COUPLE WOD
FOR TIME
400 m Run
30 Back Squats
400 m Run
24 Back Squats
400 m Run
18 Back Squats
EXTRACREDIT
ENDURANCE
4 ROUNDS
4’ Row
2’ Rest
2’ Run
2’ Rest
SIXPACK
4x
15 GHD Sit Ups
30’’ Plank Hold
3 ROUNDS
8 Strict Toes To Bar
25 Sit Ups
HULK BULK
Incline Bench Press
8-8-8-8
25-20-15-10
Hammer Curls
Tricep Pushdowns
BADASS
Back Squat
3-6-3-6-3-6
4 Superset
12 DB Romanian Deadlifts
6+6 Bulgarian Split Squats
VEGA
Snatch
4×4@75%
2×2@80%
15-12-9
KB Snatch L 24/16
Pistols L
KB Snatch R 24/16
Pistols R