Lunedì 19 febbraio 2024
STRENGTH – EVERY 90” x 12’
I 3 Push Presses + 5 Ring Dips
II 3-5 Bent Over Row + 10 V-Ups
WOD – AMRAP 7’
8 Shoulder To Overheads
1-2-3-4-5-…
Burpee Overs
Martedì 20 febbraio 2024
WOD – FOR TIME
40 Deadlifts
40 Hang Power Cleans
800 m Run//1000/800 m Row//55/40 Cal Bike
30 Deadlifts
30 Hang Power Cleans
800 m Run/
20 Deadlifts
20 Hang Power Cleans
800 m Run/Row/Bike
10 Deadlifts
10 Hang Power Cleans
800 m Run/Row/Bike
Mercoledì 21 febbraio 2024
SKILL – HIP MOBILITY
WOD – FOR TIME
1’ On 1’ Off
25 Burpees
50 Push Ups
75 Air Squats
100 Sit Ups
75 Air Squats
50 Push Ups
25 Burpees
Giovedì 22 febbraio 2024
STRENGTH – COMPLEX
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
WOD – AMRAP
AMRAP 2’30”
3 Clean And Jerks 60/40
Rest 2’
AMRAP 2’30”
2 Clean And Jerks 70/45
Rest 2’
AMRAP 2’30”
Clean And Jerk 80/45
Venerdì 23 febbraio 2024
WOD – “20.5”
40 Muscle up
80 Cal Row/56 Cal Bike
120 Wall Ball
Partitioned Any Way
Sabato 24 febbraio 2024
WOD – 10 ROUNDS
15 KB Russian Swings
12 Push Presses
9 Box Jumps
1 Wall Walk
EXTRACREDIT
ENDURANCE CLASS – TEST
AMRAP 20’
Max Distance Row/Bike
At Min 0-2-4-6-8 Perform
20/15 Push Ups
At Min 10-12-14-16-18
Perform 20 Air Squats
SIXPACK
5 x AMRAP 1’
GHD Sit Ups
Rest 2’
Plank
4×45”
HULK BULK
Incline Bench Press
8-8-7-7-6-6
Weighted Chin Ups
3-3-3-3
4 Supersets
12 DB Lateral Raises
10 DB Curl And Presses
BADASS
HIP THRUST
8-8-8-8
Step Ups
3x(5+5)
Lateral Lunges
2×20
VEGA
5 ROUNDS
21 Cal Row
15 Chest To Bar Pull Ups
9 Thrusters 50/35
Rest 1’30”