Settimana 20 – 25 settembre 2021

Lunedì 20 settembre 2021

WOD – TEAM OF 2

Martedì 21 settembre 2021

STRENGTH – PUSH PRESS

6-6-6-6-Max

WOD – E2MO2M 10’

8 Burpees Overs
8 Push Presses
8 Toes To Bar

Mercoledì 22 settembre 2021

STRENGTH – EMOM 6’

I 20/30’’ Hollow Hold
II 6/8 Lat Push Back + 2/6 Strict Pull Ups

WOD – AMRAP 9’

20 Deadlifts
20 Push Ups
10 Bar Muscle Ups

Giovedì 23 settembre 2021

STRENGTH – BACK SQUAT

4-4-4-4-4

WOD – 5 ROUNDS

20/18 Cal Bike Or 25/20 Cal Row
20 Front Squats
200 m Run

Venerdì 24 settembre 2021

WOD – 8 ROUNDS

5 DB Devil Presses
7 DB Thrusters
9 Burpee Overs DB
30 Double Unders

SIX PACK
3 ROUND
35 Sit Ups
20’’ L-Sit/Hollow

Sabato 25 settembre 2021

WOD – TEAM OF 3

FOR TIME A
100 KB Swings
80 Box Jumps
60 Back Squats
40 Push Presses
60 Deadlifts
80 Sit Ups
100 Push Ups
FOR TIME B
300/275/250 Cal Row

EXTRA CREDIT

ENDURANCE

DAY 1
4x
1000 m Row
Work:Rest=1:1

DAY 2
6 ROUNDS
20 Burpees
20/18 Cal SkiErg

SIXPACK

4×15 GHD Sit Ups

FOR TIME
10 Strict Knees To Elbows
40 Sit Ups
10 Strict Toes To Bar
40 Sit Ups
10 Hanging Tuck Ups
40 Sit Ups

HULK BULK

Bench Press  6×5

2x
10 DB Front Raises
10 DB Lateral Raises
10 DB Rear Flyes
10 DB Upright Rows
10 DB Curl And Presses

BADASS

Hip Thrust
5×8

4×16
DB Walking Lunges

VEGA

AMRAP 5’
18 Power Clean
15 Front Squat
12 Push Jerk
9 Power Snatch
Amrap Thruster 60/40

AMRAP 15’
6 Chest To Bar
6 Deadlifts 100/70
9/7 Cal Bike