Lunedì 19 dicembre 2022
STRENGTH – FRONT SQUAT
5-5-5-5-5
WOD – AMRAP 5’
30’’ Max Meter Row
30’’ DKB Hold
Martedì 20 dicembre 2022
WOD – FOR TIME
100 Lateral Burpees
100 Step Ups
100 Push Ups
EMOM
5 Air Squats
5 Sit Ups
Mercoledì 21 dicembre 2022
WOD – 4x AMRAP 3’
2-4-6
Deadlifts
8-10-12
Wall Ball Shots
Max Cleans
Rest 2’
Giovedì 22 dicembre 2022
STRENGTH – PUSH PRESS
10-8-6-4-2
WOD – 3 ROUNDS
600 m Row
30 Sit Ups
10 Push Presses
3 Rope Climbs
Venerdì 23 dicembre 2022
WOD – 6 ROUNDS
6 Hang Power Snatches
10 Box Jumps
16 Wall Ball Shots
Sabato 24 dicembre 2022
WOD – “12 Days Of Christmas”
1 Thruster
2 Front Squats
3 Hang Power Cleans
4 Burpee Overs
5 Pull Ups
6 Push Ups
7 Sit Ups
8 Lunges
9 Toes To Bar
10 Wall Ball Shots
11 American Swings
12 Shoulder To Overheads
EXTRACREDIT
ENDURANCE
Day 1
FOR TIME
30 Cal Bike
1000 m Row
20 Cal Bike
750 m Row
10 Cal Bike
500 m Row
Day 2
FOR TIME
100 Cal SkiErg
500 Double Unders
100 Sit Ups
Divide Reps As You Prefer
SIXPACK
AMRAP 10’
30’’ Hollow Hold
20 GHD Sit Ups
10 Strict Toes To Bar
HULK BULK
Bench Press
5@65%
5@72,5%
3×5@77,5%
10@65%
DB Curls
3×15
Overhead Extension
20-20-20
BADASS
Deadlift
5-5-5
Romanian Deadlift
8-8-8-8
Belt Squat
4×15
VEGA
Every 90’’ For 5 Rounds
Start @65%
1 Power Clean
2 Hang Squat Cleans
2 Jerks
FOR TIME
21-15-9
Push Jerk 60/45
Knees To Elbows
Box Jumps