Lunedì 21 settembre 2020
WOD – “THE CHIEF 2.0”
5 Rounds
AMRAP 3′
6 Power Cleans
9 Push Ups
12 Air Squat
1′ Rest
Martedì 22 settembre 2020
STRENGTH – THRUSTER
5-3-3-3
WOD – AMRAP 12′
20/10 Strict Pull Ups
9 Thrusters
Mercoledì 23 settembre 2020
WOD – 5 ROUNDS
1′ Double Unders
1′ Hang Snatches
1′ Burpees
1′ Push Presses
1′ Cal Bike/Row
1′ Rest
Giovedì 24 settembre 2020
STRENGTH – SIX PACK
3 ROUNDS E3MO3M
10 Strict Toes To Bar
20” Hollow Hold
25 V-Ups
WOD – FOR TIME
15-15-10-10-10
Box Jumps 75/60
25-25-15-15-15
KB Swings 32/24
Venerdì 25 settembre 2020
WOD – AMRAP 14′
22 Deadlifts
22 Wall Ball Shots
22 Burpees
22 Push Ups
Sabato 26 settembre 2020
SKILL – HANDSTAND PUSH UP
Practice
WOD – FOR TIME
15-15-15
Hang Squat Cleans 50/35
15-12-9
Handstand Push Up
MARATHON
IN TEAM OF 4
42,195 m ROW
Tutto il devoluto andrà in beneficenza.
Vi aspettiamo numerosi!
EXTRA CREDIT
SIX PACK
3X15 GHD Sit Up
3×10 Get Up Sit Up
4×15 Seated Med Ball Throws
Crusch 100 Reps
ENDURANCE
500-1000-2000-1000-500 m Row
20-30-40-30-20
Cal Bike
HULK BULK
Bent Over Row
5×8
2 Superset
12 Banded Straight Arm Pulldown
12 DB Alternate Curl
BADASS
Romanian Deadlift
5×10
Amrap 10′
12 Russian Swings
8+8 Bulgarian Spli Squat
BE BETTER
6x 200 m SkiErg
90” Rest
3 ROUNDS
25 Back Squats 50/35
15 Alternate V-Ups
10 Push Ups