Settimana 22-27 novembre 2021

Lunedì 22 novembre 2021

STRENGTH – POWER SNATCH

3-3-3-3-3

WOD – FOR TIME

9-6-3
Power Snatches
Burpee Box Jumps

12-9-6
Power Snatches
Box Jump Overs

15-12-9
Power Snatches
Burpees Over

Martedì 23 novembre 2021

SKILL – KIPPING HANDSTAND PUSH UP

WOD – 3 ROUNDS

15 Goblet Squats
25 Push Ups

400 m KB Farmer Carry

3 ROUNDS
45 Air Squats
15 Handstand Push Ups

Mercoledì 24 novembre 2021

STRENGTH – DEADLIFT

3-3-3-3

WOD – 7 ROUNDS

12 Burpees
5 Chest To Bar Pull Ups
1 Deadlift @80%3RM

Giovedì 25 novembre 2021

WOD – AMRAP 18’

0-9’
18/14 Cal Row Or 15/10 Cal Bike
6 Hang Squat Cleans
9’-18’
18/14 Cal Row Or 15/10 Cal Bike
6 Shoulder To Overheads

Venerdì 26 novembre 2021

STRENGTH – BADASS

E2MO2M x 5 ROUNDS
16 Step Back Lunges

WOD – 5 ROUNDS

50 Double Unders
30 Sit Ups
10 Thrusters

Sabato 27 novembre 2021

WOD – EVERY 4’ FOR 6 ROUNDS

500 m Row
10 Shoulder Presses
15 KB Swings
Max Reps/Time
1-2 Plank Hold
3-4 V-Ups
5-6 L-Sit

EXTRA CREDIT

ENDURANCE

Day 1
5x
40 Cal Bike
Rest 2’

Day 2
AMRAP 30’
400 m Run
300 m Row
20 Burpees

SIXPACK

5 ROUNDS
8 Strict Toes To Bar
12 Tuck Crunches
16 Crunches
1’ Rest

HULK BULK

Bench Press
10@65%
8@70%
8@75%
8@70%
10@65%
Rest 2’ Between Sets

5 SET
10 Alternate DB Curl
15 Banded Pushdown

BADASS

4 ROUNDS
4 Heavy Back Squat
20’’ Max Cal Bike
2’30’’ Rest
4 SET
8 DB Romanian Deadlifts
30’’ Sorensen Hold

VEGA

3xAMRAP 4’
7 Chest To Bar
8 DB Snatch Alt
30/20
1 Rope Climb
Rest 2’30’’

4 ROUNDS
40 m Overhead Walking Lunges 40/30
27-21-15-9 Ring Dips