Lunedì 23 gennaio 2023
STRENGTH – BENT OVER ROW
6-6-6-6
15’’ L-Sit After Each Set
WOD – 2 ROUNDS
80 m Walking Lunges
100/80 Cal Row
50 Wall Ball Shots
Martedì 24 gennaio 2023
WOD – FOR TIME
21 Deadlifts
21 Knees To Elbows
21 Sumo Deadlift High Pulls
21 Knees To Elbows
21 Power Cleans
21 Knees To Elbows
21 Jerks
21 Knees To Elbows
Mercoledì 25 gennaio 2023
STRENGTH – BACK SQUAT
8-8-8-8
15 Seated Med Ball Throws
WOD – AMRAP 6’
12 DB Snatches
6 Burpee Pull Ups
Giovedì 26 gennaio 2023
STRENGTH – AMRAP 8’
6 Shoulder press Unbroken
2-10 Strict Pull Ups
WOD – OPEN PREP AMRAP 12’
40’’ On 20’’ Off
I Wall Walks
II Shuttle Run 10+10m
III DB Front Squats
Venerdì 27 gennaio 2023
WOD – 5 ROUNDS
10 Toes To Bar
10 Hang Power Cleans
60 Double Unders
Sabato 28 gennaio 2023
WOD – FOR TIME
50-40-30-20-10
American Swings
Box Jumps
Sit Ups
Push Ups
EXTRACREDIT
ENDURANCE
Day 1
10.000 m Row
Day 2
AMRAP 40’
50/40 Cal Bike
30 Thrusters 30/20
30 Bar Facing Burpees
SIXPACK
5 ROUNDS
40+40 m One Arm Farmer Carry
12 Strict Toes To Bar
HULK BULK
Chest Press
4×10
Incline DB Bench Press 30°
4×10
Weighted Dip
3xMax
BADASS
HIP THRUST
5×10
45-35-25
Back Squats 20/15
Squat Jumps
VEGA
FOR TIME
1 Mile Assault Bike
600 m Row
400 m Run