Lunedì 18 aprile 2022
WOD – 4 ROUNDS
200 m Run
22 Snatches
22 Pull Ups
22 Med Ball Squat Cleans
22 Sit Ups
22 Wall Ball Shots
22 Push Ups
Martedì 19 aprile 2022
WOD – FOR TIME
5 ROUNDS
12 Deadlifts
12 Burpee Overs
5 ROUNDS
9 Hang Power Cleans
9 Box Jumps
5 ROUNDS
6 Push Jerks
6 Burpee Box Jumps
Mercoledì 20 aprile 2022
STRENGTH – FRONT SQUAT
4-4-4-4
WOD – FOR TIME
1500/1200 m Row
60 American Swings
1000/800 m Row
40 Push Ups
500/400 m Row
20 American Swings
20 Push Ups
Giovedì 21 aprile 2022
WOD
AMRAP 5’
Toes To Bar
EMOM 9 Deadlifts
Rest 3’30’’
AMRAP 5’
Kipping Chest To Bar Pull Ups
EMOM 9 Front Squats
Venerdì 22 aprile 2022
WOD – AMRAP 20’
10 Handstand Push Ups
30 Double Unders
15 m DB Walking Lunges
Sabato 23 aprile 2022
STRENGTH – 5 SETS
3 Push Press
100 m Run
Rest 1’
WOD
AMRAP 7’
2-4-6-8-…
Push Presses
8-8-8-8-…
Back Squats
Rest 1’
AMRAP 7’
3-6-9-…
Push Presses
6-6-6-…
Back Squats
EXTRA CREDIT
ENDURANCE
6000 m Run
E5MO5M 15 Burpees
SIXPACK
3 ROUNDS
45 Weighted Sit Ups 20/15
30 Strict Toes To Bar
15 m One Arm Farmer Carry
HULK BULK
4 Sets
10 Dips
10 Close Grip Bench Presses
3x
12 Hammer Curls
12 Pushdowns
BADASS
4×16 DB Walking Lunges
Back Squat
12-6-12-6-20
VEGA
CLEAN AND JERK
Every 90’’ For 6 Rounds
1 Heavy Clean And Jerk @90+%