Lunedì 21 novembre 2022
WOD – EVERY 2’30’’ FOR 10 ROUNDS
10 Hang Power Cleans
11 Burpees
250/200 m Row
Martedì 22 novembre 2022
STRENGTH – DEADLIFT
1-1-1
WOD – AMRAP 14’
1 Deadlift
5 Push Ups
10 Air Squats
15 Sit Ups
2 Deadlifts
5 Push Ups
10 Air Squats
15 Sit Ups
3 Deadlifts
5 Push Ups
10 Air Squats
15 Sit Ups
…
Mercoledì 23 novembre 2022
WOD – EMOM 23’
I Hang Power Snatches
II Double Unders
III Jumping Pull Ups
IV Cal Bike
V DB Thrusters
VI Rest
Giovedì 24 novembre 2022
STRENGTH – AMRAP 10’
100 m Farmer Carry
30’’ Bar Dead Hang
WOD – 3 ROUNDS
5-10-5 Wall Walks
100 m Walking Lunges
Venerdì 25 novembre 2022
STRENGTH – SHOULDER PRESS
5-5-5-5
WOD – 5 ROUNDS
9 Clean And Jerks
30 Double Unders
9 Pull Ups
30 Double Unders
Sabato 26 novembre 2022
WOD – FOR TIME
50 Sit Ups
400 m Run
30 Burpee Overs
20 Front Squats
Rest 2’
50 Toes To Bar
400 m Run
30 Burpee Overs
20 Front Squats
Rest 2’
50 Sit Ups
400 m Run
30 Burpee Overs
20 Front Squats
EXTRACREDIT
ENDURANCE
Day 1
FOR TIME
2 km Row
Day 2
50-40-30-20-10
Cal Bike
Burpees
SIXPACK
E2MO2M x 12’
10 V-Ups
45’’ Plank Hold
3’ L-Sit In As Few Sets As Possible
HULK BULK
4 SETS
8 Bench Press @70%
8 DB Alternate Curls
3 SETS
5 DB Strict Press
10 DB Upright Rows
15 DB Lateral Raises
BADASS
HIP THRUST
5-5-5-5
Bulgarian Split Squats
10-10-10
3×60’’ Sorensen Hold
VEGA
Muscle Snatch
1-1-1
Power Snatch
1-1-1
Squat Snatch
1-1-1
EMOM 16’
I 1-2 Rope Climbs
II 5-8 Weighted Ring Dip 16/12
10 SETS
30’’ Max Cal Bike
2’ Rest