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