Lunedì 22 gennaio 2024
STRENGTH – EMOM 10’
I 5/8 Tempo Ring Push Ups (30X1)
II 30/40” Hollow Hold
WOD – 4 x AMRAP 3’
5 Deadlifts
4 Hang Power Cleans
3 Push Jerks
25 Double Unders
Rest 1’30”
Martedì 23 gennaio 2024
STRENGTH – BACK SQUAT
4-4-4-4
WOD – 10 ROUNDS
4 Heavy Goblet Squats
4 Strict Pull Ups
Mercoledì 24 gennaio 2024
WOD – AMRAP 12’
50 Thrusters
50 Toes To Bar
50 Box Jumps
50 Ring Dips
Giovedì 25 gennaio 2024
STRENGTH – SHOULDER PRESS
3-3-2-1
5 Push Presses After Each Set
WOD – 3 ROUNDS
30/26 Cal Row
10/20 Knees To Elbows
6-10 Strict Handstand Push Ups/ Kipping/ Regular Push Ups
Venerdì 26 gennaio 2024
WOD – 3 ROUNDS
20 Burpees
15 DB Clean And Jerks
10 Bar Muscle Ups
15 DB Snatches
20 Sit Ups
Sabato 27 gennaio 2024
WOD – 2 ROUNDS
40 Double Unders
40 Box Jumps
40 Double Unders
40 Lunges
40 Double Unders
40/20 Push Ups
40 Double Unders
40/35 Cal Row / 30/25 Cal Bike
EXTRACREDIT
ENDURANCE CLASS
A.
EMOM 6’
I Plank Hold
II Flutter Kicks
B.
EMOM 24’
I 10/8 Cal Bike
II 10-14 Burpees
III 200/150 m Row
ENDURANCE
10 ROUNDS (30’)
Bike 45” Rest 15”
Bike 30” Rest 30”
Bike 15” Rest 45”
SIXPACK
4 Rounds
14 Med Ball V-Ups
30m+30m One Arm Farmer Carry 32/24
4×10 GHD Sit Ups
HULK BULK
BENCH PRESS
5×8
4x
10 Tricep Pushdowns
15 EZ Curls
BADASS
Back Squats
4-4-3-3-3
3 SUPERSET
6+6 Bulgarian Split Squats
15 m Broad Jumps
VEGA
AMRAP 15’
5 Strict Muscle Ups
4 Squat Snatches 85/50
Rest 10’
3 ROUNDS FOR QUALITY
20 GHD Sit Ups
10+10 One Arm DB Row
10 Alternate Pistols