Lunedì 18 marzo 2024
STRENGTH – BACK SQUAT
5-5-5-5+
WOD – 5 ROUNDS
20 KB Russian Swings
50 Double Unders
Martedì 19 marzo 2024
WOD – 5 ROUNDS
400 m Run/ 500/400 m Row
30 DB Hang Snatches
20 Burpees
10 Strict Toes To Bar/ V-Ups
Mercoledì 20 marzo 2024
STRENGTH – 5 SETS
5/8 Bench Press
10/15 Seated Med Ball Throws
WOD – 4 ROUNDS
25 Wall Ball Shots
25/15 Push Ups
Giovedì 21 marzo 2024
WOD – 4 x AMRAP 4’
15 Box Jumps
25 Sit Ups
15 Push Presses
Max Strict Pull Ups
Venerdì 22 marzo 2024
WOD – 3 ROUNDS
5 Power Snatches
15/12 Cal Row
2 ROUNDS
7 Power Snatches
20/16 Cal Row
1 ROUND
9 Power Snatches
25/20 Cal Row
Sabato 23 marzo 2024
WOD – “CINDY”
AMRAP 20’
5 Pull Ups
10 Push Ups
15 Air Squats
EXTRACREDIT
ENDURANCE CLASS
FOR TIME
40/32 Cal Bike
Then
5 ROUNDS
15 Thrusters
10 Burpee Overs
Then
5 ROUNDS
15 Thrusters
200 m Run
SIXPACK
4 Sets
30’’+30’’ Side Plank
15 V-Ups
1’ Rest
AMRAP 12’
12 GHD Sit Ups
12 Alternate Med Ball VUps
Rest 30”
HULK BULK
Bent Over Rows
10-8-6-4-2
4 SETS
15 Hammer Curls
10 Dips
BADASS
HIP THRUST
10-10-10
3 SETS
20 Jumping Squats
20 Jumping Split Lunges
Rest 1’
VEGA
6 Sets
1 Clean Pull + 1 Clean
Start @72%
21-15-9
Cal Assault Bike
15-12-9
Thrusters 80/55
9-9-9
Ring Muscle Ups