Lunedì 23 ottobre 2023
WOD – “FIGHT GONE BAD”
3 ROUNDS
1’ Wall Ball Shots
1’ Sumo Deadlift High Pulls
1’ Box Jumps
1′ Push Presses
1’ Row For Cals
1’ Rest
Martedì 24 ottobre 2023
WOD – AMRAP 25’
40 Double Unders
15 Lateral Burpees
10 Deadlifts
Rest 1’
Mercoledì 25 ottobre 2023
WOD – E2MO2M x 20’
1 Clean
3 Front Squats
10 Push Ups// 5 Kipping Handstand Push Ups// 3 Strict Handstand Push Ups
Giovedì 26 ottobre 2023
WOD – FOR TIME
100/80 Cal Row
80 Toes To Bar
60 Goblet Squats
40 KB Push Jerks
20 Bar Muscle Ups
Venerdì 27 ottobre 2023
STRENGTH – 3 ROUNDS
30” Ring Support
30” Rest
30” Hollow Hold
30” Rest
30” Chin Over Bar Hold
30” Rest
WOD – FOR TIME
5 Power Cleans
15 Ring Dips
10 Power Cleans
15 Ring Dips
15 Power Cleans
15 Ring Dips
Sabato 28 ottobre 2023
WOD – 4 ROUNDS
400 m Run
3 Rope Climbs
7 Snatches
EXTRACREDIT
ENDURANCE
Day 1
FOR TIME
5000/4000 m Row
E3MO3M
10 Thrusters 20/10
10 Toes To Bar
Day 2
2x
60”-50”-40”-30”-20”-10”
Assault Bike Sprint
Rest 2’
SIXPACK
3 SETS
1’ Dead Bugs
15” Rest
1’ Flutter Kicks
15” Rest
3 SETS
20 GHD Sit Ups
20 Lateral Slam Ball
HULK BULK
4 SETS
4 Shoulder Presses
4 Weighted Pull Ups
3 SETS
15 DB Bicep Curls
15 DB Hammer Curls
BADASS
Hip Thrust
6-6-6-8
3 SETS
50 m Walking Lunges
15 Romanian Deadlifts
VEGA
FOR TIME
9 Rope Climbs
12 Overhead Squats 80/55
15 Muscle Ups
Rest 15’
FOR TIME
2500 m Run
1500 m Row
1000 m SkiErg