Settimana 21-26 febbraio 2022

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