Lunedì 20 settembre 2021
WOD – TEAM OF 2
30 DB/KB Burpee Step Overs
120 Wall Ball Shots
30 DB/KB Burpee Step Overs
2000 m Row
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