Lunedì 20 novembre 2023
COUPLE WOD – AMRAP 16’
6 DB Devil Presses
10 Wall Ball Shots
STRENGTH – HULK BULK
3x
20 DB Alternate Seated Presses
Martedì 21 novembre 2023
STRENGTH – SIXPACK
E2MO2M x 10’
20” Bottom Front Squat Hold
30” Elbow Plank Hold
10 V-Ups
WOD – 4 x AMRAP 3’
12/9 Cal Row
6 Burpees Over Rower
10 Front Squats 40/30
Rest 1’30”
Mercoledì 22 novembre 2023
WOD – 5 ROUNDS
7 Hang Power Snatches
3 Rope Climbs
Giovedì 23 novembre 2023
STRENGTH – EMOM 12’
I 5 Tempo Ring Row 20X2
II 20/30” Hollow Hold
III 20/30” Bar Dead Hang
WOD – 4 ROUNDS
600/500 m Row
Max Strict Pull Ups
40 Sit Ups
Max Strict Pull Ups
Venerdì 24 novembre 2023
WOD – “12.3”
AMRAP 18’
15 Box Jumps
12 Push Presses
9 Toes To Bar
Sabato 25 novembre 2023
WOD – FOR TIME
10-9-8-7-6-5-4-3-2-1
Back Squats @BW
Burpees
Ring Rows
V-Ups
EXTRACREDIT
ENDURANCE
AMRAP 30’
500 m Row
400 m Run
30/20 Cal Bike
ENDURANCE CLASS
Test 2000 m Row
T.C. 10’
EMOM 20’
I 5/4 Cal Bike + 5 Burpee Box Overs
II 8/6 Cal Row + 5 DB Thrusters
SIXPACK
40” On 20” Off
2x GHD Sit Ups
2x Mountain Climbers
2x Dead Bugs
2x GHD Sit Ups
AMRAP 8’
Strict Knees To Elbows
HULK BULK
5 Superset
5 Bench Press @76%
10 Bent Over Row
3x
20 DB Bicep Curls
15 Tricep Pushdowns
BADASS
Back Squat
8×4
Rest 2’
3 Sets
100 m Walking Lunges
30 Romanian Deadlifts
25-30 Kg
Rest 1’
VEGA
“Nasty Girls”
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans
60/40
3x
100 m Heavy Sled Push
25 GHD Hip Extensions