Lunedì 22 aprile 2024
WOD – “IQF 24.1”
4 ROUNDS
1’ Snatches 60/40
1’ Cal Row
1’ DB Step Ups 60/50
1’ Rest
Martedì 23 aprile 2024
WOD – “IQF 24.2”
3 ROUNDS
50 Wall Ball Shots
50 Lateral Burpee Box
Jump Overs
Mercoledì 24 aprile 2024
WOD – 3 ROUNDS
100 Double Unders
750 m Row
20 Toes To Bar
100 m Farmer Carry
Giovedì 25 aprile 2024
REST DAY
Venerdì 26 aprile 2024
STRENGTH – 4 SETS
3 Power Cleans
8 Ring Rows
Rest 2’
WOD – “Fight Gone Awful”
3 ROUNDS
1’ DB Front Rack Lunges
1’ DB Hang Power Cleans
1’ Box Jumps
1’ Hand Release PushUps
1’ Cal Bike
1’ Rest
Sabato 27 aprile 2024
COUPLE WOD – FOR TIME
50 Devil Presses
100 Burpees
200 Sit Ups
3000/2700/2400 m Row
EXTRACREDIT
ENDURANCE CLASS
At 0 And at 15’:
1000/800 m Row
At 5’ And At 20’:
4 ROUNDS
10 Burpees
4 Shuttle Run (7,5+7,5m)
At 10’ And At 25’:
35/28 Cal Bike
SIXPACK
5 Rounds
10 Evil Wheels
45’’ KB Dead Bugs
50 Tuck Crunches Unbroken
HULK BULK
Incline Bench Press
4×10
Lat Machine
3×8
Hammer Curl
3×20
BADASS
EMOM 12’
I 5 Back Squats 1+1/2
II 5+5 Bulgarian Split Squats
3×25 Banded Good Morning
VEGA
10 ROUNDS
40 m Sled Push @170/110
Rest 1’
2 ROUNDS FOR TIME
40 GHD Sit Ups
25 Thrusters 50/35
5 Legless Rope Climbs