Lunedì 18 settembre 2023
STRENGTH – PUSH PRESS
5-4-3-2-2
WOD – 3 ROUNDS
15 Back Squats
12 Burpee Overs
9 Push Press
Martedì 19 settembre 2023
SIXPACK – 4 ROUNDS
5/10 Strict Toes To Bar
WOD – AMRAP 12’
12 Ring Dips
12 Sumo Deadlift High Pulls
Mercoledì 20 settembre 2023
STRENGTH – DEADLIFT
3-3-3-3-3-3
WOD – EMOM 12’
I Max Handstand Hold
II Max DB Shoulder Presses
III Max Bar Hang
III Max Strict Pull Ups
Giovedì 21 settembre 2023
STRENGTH – EMOM 9’
I 2/3 Rope Climbs
II 10/15 Seated Med Ball Throws
III 40” Hollow Hold
WOD – 6 ROUNDS
In 2’
20/10 Push Ups
Max Wall Ball Shots
Rest 1’
Venerdì 22 settembre 2023
WOD – 3 ROUNDS
40 Russian KB Swings
20 Box Jump Overs
STRENGTH – FOR QUALITY
200 m Single Arm
Overhead Carry
Sabato 23 settembre 2023
WOD – COUPLE WOD
AMRAP 30’
100 Cal Row
100 Med Ball Sit Ups
100 Push Ups
6 Cleans
EXTRACREDIT
ENDURANCE
Day 1
2 ROUNDS
800 m Run
26 Push Ups
26 KB Cleans 24/16
26 Speed Burpees
1000/800 m Row
26 Air Squats
26 Med Ball Squat Cleans
26 Sit Ups
Day 2
1 Mile Run
100/80 Cal Bike
100/80 Cal SkiErg
100/80 Cal Row
1 Mile Run
SIXPACK
GHD Sit Up
15-15-15-15
50-40-30-20-10
Sit Ups
Crunches
HULK BULK
Incline Bench Press
12-10-8
DB Overhead Tricep Extensions
20-20-20
Barbell Curl
5-5-5
BADASS
Hip Thrust
8-8-8-8
Hold 10” Last Rep
DB Walking Lunges
3×20
1’ Rest
VEGA
FOR TIME
12-8-6-4
Hang Squat Cleans @60-75-90-100/40-50-60-7 0
2 Rope Climb Legless
AMRAP 25’
1000 m Rowing
20 Handstand Push Ups