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