Lunedì 21 febbraio 2022
WOD – FOR TIME
6-9-12-9-6
Front Squats
Burpee Overs
Pull Ups
FOR TIME
3-6-9-6-3
Squat Cleans
Burpee Pull Ups
Martedì 22 febbraio 2022
STRENGTH
DEADLIFT
8-6-6-6
STRICT TOES TO BAR
10-10-10-10
WOD – E3MO3M x 5 ROUNDS
20 American Swings
15 Wall Ball Shots
8 Deadlifts
Mercoledì 23 febbraio 2022
STRENGTH – EMOM 10’
I 5 Push Presses
II 2/3 Strict Pull Ups
WOD – AMRAP 12’
75 Double Unders
25’’ L-Sit Hold
25 Push Presses
Giovedì 24 febbraio 2022
SKILL – RING DIPS
3x Max Reps
WOD – BADPACKDURANCE
50-40-30-20-10
Front Rack Reverse Lunges
Sit Ups
Cal Row
Venerdì 25 febbraio 2022
WOD – E4MO4M x 5 ROUNDS
30 Air Squats
10 Burpees
7 Clean And Jerks
Sabato 16 febbraio 2022
WOD – AMRAP 20’
64 Double Unders
32 Russian Swings
16 Push Ups
8 Push Jerks
4 Thrusters
2 Rope Climbs
EXTRA CREDIT
ENDURANCE
Day 1
50-40-30-20-10
Burpees Cal Bike
Day 2
4x 800 m Run
Rest 3’
SIXPACK
3 ROUNDS
1’ Weighted Sit Ups 20/15
30’’ Side Plank
30’’ Side Plank
1’ Alternate V-Ups
1’ Rest
3x 15 GHD Sit Ups
HULK BULK
BENCH PRESS
5X5@75%
3 SETS
15 DB Lateral Raises
15 DB Front Raises
3 SETS
20 Hammer Curls
BADASS
BACK SQUAT
5-3-3-3
HIP THRUST
3×20
SIDE LUNGES
3×10
VEGA
5 ROUNDS
45’’ On 15’’ Off
I 6 Bar Muscle Ups
II 10 m Front Rack Walking Lunges 75/50
III 6 Clean And Jerks 75/50
IV 6 Devil Presses 2×22,5/15
V Rest