Lunedì 22 maggio 2023
WOD – 4 ROUNDS
1’ Back Squats @BW
1’ Cal Row
1’ Russian KB Swings
1’ Burpees
1’ Wall Ball Shots
1’ Rest
Martedì 23 maggio 2023
STRENGTH – EMOM 8’
I 4 Shoulder Presses AHAP
II Max Bottom Dip Hold Unbroken
WOD – FOR TIME
20-18-16-14-12-10-8-6-4-2
Pistol Squats
1-2-3-4-5-6-7-8-9-10
Strict Ring Dips
Mercoledì 24 maggio 2023
STRENGTH – COMPLEX
1 Power Clean
1 Hang Power Clean
1 Shoulder To Overhead
WOD – AMRAP 9’
3 Power Cleans
3 Jerks
10-20-30-40-… Double Unders
Giovedì 25 maggio 2023
WOD – 6 ROUNDS
12 DB Deadlifts
10 DB Front Rack Lunges
200 m Run
Venerdì 26 maggio 2023
WOD – COUPLE WOD: EVERY 90” FOR 30’
A: 10 Chest To Bar Pull Ups/Pull Ups/Ring Row
10 Push Ups
10 Step Ups
B: Max Handstand Hold/Plank Hold
Sabato 27 maggio 2023
WOD – AMRAP 20’
6 Hang Cleans
6 Shoulder To Overheads
100-200-300-400-500-… m Row
EXTRACREDIT
ENDURANCE
Day 1
10 ROUNDS
250 m SkiErg
35 Double Unders
Day 2
6 ROUNDS
3’ On 3’ Off
Max Effort Assault Bike
SIXPACK
AMRAP 15’
10 Alternate V-Ups
30 Russian Twists 24/16
60” Plank Hold
HULK BULK
Bench Press
5×5
4 Sets
12 DB Hammer Curls
12 Pushdowns
BADASS
Deadlift
6×6@65%
GHD Hip Extension
20-20-20
VEGA
21-15-9
Weighted Strict Pull Ups 20/10
Strict Handstand Push Ups
4 Sets
400 m Run
15 Overhead Squats Unbroken AHAP
Rest 3’