Settimana 18 – 23 ottobre 2021

Lunedì 18 ottobre 2021

STRENGTH – FRONT SQUAT

5-5-3-3-3

WOD – AMRAP 7’

Front Squats
EMOM 7 Toes To Bar
REST 3’
AMRAP 7’
Burpee Overs
EMOM 7 Push Presses

Martedì 19 ottobre 2021

STRENGTH – E2MO2M x 5 ROUNDS

3 Strict Pull Ups
9 Russian Swings
3 Strict Pulll Ups
3 Box Jumps

WOD – FOR TIME

50 Box Jumps
50 American Swings
50 Burpee Pull Ups
50 Push Ups
50 Goblet Lunges
50 KB Box Step Overs

Mercoledì 20 ottobre 2021

WOD – E2MO2M x 20’

I 15 Wall Ball Shots
15/12 Cal Row
II 1 Bear Complex

Giovedì 21 ottobre 2021

SKILL – DOUBLE UNDERS

Practice

WOD – 5 ROUNDS

40 Double Unders
10 Push Presses
T.C. 7 ’
Rest 1’
5 ROUNDS
10 Front Squats
10 Burpee Overs

Venerdì 22 ottobre 2021

STRENGTH – PENDLAY ROW

7-5-3-3-5-5

WOD – FOR TIME

10-9-8-7-6-5-4-3-2-1
2DB Front Squats
3 Pull Ups
3 Toes To Bar
50 m Farmer Carry

Sabato 23 ottobre 2021

SKILL – MUSCLE UP

Practice

WOD – “NASTY GIRLS”

3 ROUNDS
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans

EXTRA CREDIT

ENDURANCE

Day 1
3 ROUNDS
800 m Run
1 Mile Bike
1000 m Row

Day 2
2xAMRAP 10’
700-600-500-400-
300-200-100 m
SkiErg
27-24-21-18-15-12-9
Push Ups
REST 5’

SIXPACK

10-10-10-10
Med Ball GHD Sit Ups
40-30-20-10
Med Ball Russian Twists
10-20-30-40
Med Ball V-Ups

HULK BULK

E2MO2M
6 Bench Presses
3 Weighted Chin Ups

3x 20 Barbell Curls
20 Banded Pushdowns

BADASS

4×20 Banded Good Mornings
5+5 Bulgarian Split Squats

Back Squats
4×10 Light Weight Tempo 20X0
Rest 1’30’’

3×25 Banded Good Mornings
5+5 DB Bulgarian Split Squats

VEGA

Deadlift
5×4 @75%

Snatch Balance
3×3 @60%

FOR TIME
10-8-6-4-2
Squat Snatches 50/35
100-80-60-40-20 DUs