Lunedì 18 dicembre 2023
WOD – FOR TIME
100 Double Unders
75 Hang Power Cleans
100 Sit Ups
75 Push Presses
100 Double Unders
Martedì 19 dicembre 2023
STRENGTH – FRONT SQUAT
6-5-4-3-2
WOD – AMRAP 8’
4 Front Squats
3/4 Strict Pull Ups
Mercoledì 20 dicembre 2023
STRENGTH – EMOM 8’
I 4 Box Jumps
III 20” Bottom Overhead Squat Hold
WOD – AMRAP 14’
10 Hang Power Snatches
10 Wall Ball Shots
10 Knees To Elbows
Giovedì 21 dicembre 2023
WOD
A. E1’15” FOR 12 ROUNDS
I 40 m Farmer Carry
II 10/8 Cal Bike
III 4 Push Presses UB AHAP
Rest 5’
B. FOR TIME
40 Push Presses
Kicker: Every Drop 30” Wall Sit
Venerdì 22 dicembre 2023
STRENGTH – E2’30” x 12’30”
6 ROUNDS
5 Power Cleans T&G
WOD – 5 ROUNDS
50 Double Unders
10 Deadlifts+1 Power Clean
Sabato 23 dicembre 2023
WOD – IN 25’
3 ROUNDS
30/24 Cal Row/ 20/16 Cal Bike
30/15 Push Ups
Rest 3’
3 ROUNDS
20 Push Jerks
20/10 Toes To Bar
Rest 3’
Max Cal Row/Bike
EXTRACREDIT
ENDURANCE
AMRAP 30’
1500/1200 m Row
25 Thruster 30/20
20 V-Ups
SIXPACK
5 ROUNDS
10 GHD Sit Ups
30m+30m One Arm Farmer Carry
HULK BULK
5 ROUNDS
5 Weighted Dips
10 Strict Pull Ups
Rest 1’30”
BADASS
BACK SQUAT
4,4,4,4 @70,75,80,80%
VEGA
3 ROUNDS
7 Push Jerks 90/60
7 Ring Muscle Ups
Rest 5’
3 ROUNDS
21 Wall Ball Shots
15 Handstand Push Ups
7 Deadlifts 150/90