Lunedì 19 settembre 2022
STRENGTH – BACK SQUAT
5-4-5-3-5-3
WOD – FOR TIME
10-9-8-7-6-5-4-3-2-1
Push Presses
Front Squats
Burpee Overs
Martedì 20 settembre 2022
WOD – 4xAMRAP 3’
200 m Run
12 Russian Swings
8 Chest To Bar Pull Ups
Max Hang Power Cleans
2’ Rest
Mercoledì 21 settembre 2022
STRENGTH – PUSH PRESS
6-6-6-6
WOD – 5 ROUNDS
30/21 Cal Row
5 DDB Box Step Up
30 Sit Ups
5 DDB Box Step Ups
Giovedì 22 settembre 2022
STRENGTH – EMOM 12’
I Tempo Deadlift 3211
II Tempo Ring Row 30X2
III 30’’ Hollow Hold
WOD – FOR TIME
Deadlifts
Ring Dips
Toes To Bar
Venerdì 23 settembre 2022
WOD – COUPLE WOD
3xAMRAP 7’
800/720/640 m Row
Time Remaining
30 Jerks
30 Pull Ups
Sabato 24 settembre 2022
WOD – EVERY 6’ x 4
400 m run
25 Wall Ball Shots
15 DB Snatches
10 Burpees
EXTRACREDIT
ENDURANCE
FOR TIME
150 Burpee Pull Ups
At The Beginning And Every 4 Minutes 400 m Run
T.C. 40’
SIXPACK
3x Max L-Sit
Rest 1’30’’
3 ROUNDS
50 Russian Twists 16/12
15 V-Ups
HULK BULK
Incline Bench Press
8-8-8-8
3x
10 Skull Crushers
15 DB Hammer Curls
20 DB Overhead Extensions
BADASS
Back Squat No Lockout
10-10-10
4x
12 DB Walking Lunges
12 DB Romanian Deadlifts
Rest 1’30’’
VEGA
EMOM 20’
1 Clean
1 Push Press
1 Thruster
1 Split Jerk
3 ROUNDS FOR TIME
50 Double Unders
10 Power Cleans 60/40
50 Double Unders
10 Push Jerks 60/40