Lunedì 20 dicembre 2021
STRENGTH – COMPLEX
1 Power Clean
1 Hang Squat Clean
1 Push Press
WOD – AMRAP 18’
7 Push Presses
14 Pull Ups
7 Power Cleans
14 Push Ups
EMOM 3’
40 Double Unders
Martedì 21 dicembre 2021
STRENGTH – SIXPACK
EMOM 12’
I 3+3 Around The World
II 20 KB Sit Ups
III 30’’ Elbow Plank
WOD – AMRAP 16’
4 Wall Climbs
8 Alternate DB Snatches
12 Toes To Bar
Mercoledì 22 dicembre 2021
WOD – 5 ROUNDS
30 Swings
15 Barbell Squats
15 Dips
Giovedì 23 dicembre 2021
STRENGTH – EVERY 2’30’’ x 6 ROUNDS
3 Back Squats
30’’ Handstand Hold
WOD – 5 ROUNDS
15/12 Cal Bike
10 Burpees
Venerdì 24 dicembre 2021
WOD – 12 DAYS OF CHRISTMAS
1 Thruster
2 Hang Power Cleans
3 Deadlifts
4 Burpees
5 Toes To Bar
6 Box Jumps
7 Hand Release Push Ups
8 Reverse Lunges
9 Swings
10 Sit Ups
11 Wall Ball Shots
12 Cal Bike
EXTRA CREDIT
ENDURANCE
DAY 1
3000 m Rowing
Rest 4’
2000 m Rowing
DAY 2
5 ROUNDS
AMRAP 3’
15/12 Cal Bike
15 Thrusters 20/15
Max Burpee Overs
Rest 1′
SIXPACK
GHD Sit Up
4×15
100 V-Ups
Every Break 5 Burpees + 5 Wall Ball Shots
HULK BULK
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
DB Bench Presses
2×22,5/15
After Each Set
100 m Farmer Carry
2×32/24
BADASS
COMPLEX
5 SET
5 Pause Back Squat
5+5 Back Rack Lunges
3 ROUNDS
10+10 Bulgarian Split Squats
10 Jumping Lunges
40’’ Sorensen Hold
Rest 2’30’’
VEGA
AMRAP 15’
10 DKB Deadlifts 2×24/16
10 DKB Cleans
10 DKB Push Jerks
10 Burpees
10 Strict Dips
1 Rope Climb