Lunedì 20 maggio 2024
STRENGTH – FRONT SQUAT
6-6-6-6
Max reps Depth Push Ups After Each Set
WOD – 4 ROUNDS FOR REPS
30” Cal Bike
15” Rest
30” Thrusters @40/30
15” Rest
30” V-Ups
15” Rest
Martedì 21 maggio 2024
WOD – “HOTSHOT 19”
6 ROUNDS
30 Air Squats
19 Power Cleans @60/40
7 Strict Pull Ups
400 m Run
Mercoledì 22 maggio 2024
STRENGTH – 2 SETS
2 Push Presses + 3 Push Jerks
Then
2 SETS
1 Push Press + 2 Push Jerks
WOD – FOR TIME
80 DB Step Ups
EMOM 20 Double Unders
DB 2×22,5/15
Giovedì 23 maggio 2024
WOD – AMRAP 18’
20 KB Russian Swings
20/16 Cal Row
4 Push Presses
Venerdì 24 maggio 2024
STRENGTH – COMPLEX
1 Power Clean
1 Hang Power Clean
WOD – FOR TIME
10-8-6-4-2
Cleans @80/50
200 m Run
Sabato 25 maggio 2024
WOD – 4 ROUNDS
800/700 m Row
30 Wall Ball Shots
10 DB Floor Presses
2×22,5/15
EXTRACREDIT
ENDURANCE CLASS
FOR TIME
30 Wall Ball Shots
30 Burpees
1000/800 m Row
30 Wall Ball Shots
30 Burpees
200 m Farmer Carry
30 Wall Ball Shots
30 Burpees
60/50 Cal Bike
30 Wall Ball Shots
30 Burpees
100 m Walking Lunges
SIXPACK
5 ROUNDS
10 Get Up Sit Ups R
20 Leg raises
10 Get Up Sit Ups L
45’’ Plank
HULK BULK
5 ROUNDS
10 Strict Pull UPs
Max Reps Bench Press @BW
Rest 3’
DB Seated Press
8-8-8
Hammer Curl
15-15-15
BADASS
Romanian Deadlift
12-10-8-10-12
4x
10 Back Squat no Lockout
30’’ Reverse Plank
1’ rest
VEGA
10 Sets
30” Max Reps Strict
Handstand Push Ups
1’ Rest
FOR TIME
300 m Row
30 Pull Ups
600 m Row
20 Chest To Bar Pull Ups
900 m Row
10 Bar Muscle Ups