Lunedì 24 ottobre 2022
WOD – AMRAP 20′
1 Power Clean
1 Burpee Pull Up
100 m Run
2 Power Cleans
2 Burpee Pull Ups
100 m Run
3 Power Cleans
3 Burpee Pull Ups
100 m Run
Add 1 Rep Each Round
Martedì 25 ottobre 2022
STRENGTH – BACK SQUAT
5-3-5-3
WOD – 3 ROUNDS
21 Wall Ball Shots
14 Handstand Push Ups
7 Deadlifts
Mercoledì 26 ottobre 2022
WOD – FOR TIME
2’ On 1’ Off
2000 m Row
100/50 Push Ups
75 Toes To Bar
50 Power Snatches
Giovedì 27 ottobre 2022
STRENGTH – THRUSTER
5-5-5
WOD – FOR TIME
200 Double Unders
15 Thrusters
100 Double Unders
15 Thrusters
200 Double Unders
Venerdì 28 ottobre 2022
WOD – 3 ROUNDS
1’ Strict Pull Ups
1’ 2DB Hang Clean And Jerks
1’ Strict Burpees
1’ Strict Dips
1’ Cal Bike/Row
1’ Rest
Sabato 29 ottobre 2022
WOD – 3 ROUNDS
800 m Run
50 Step Ups
30 DB Hang Snatches
EXTRACREDIT
ENDURANCE
DAY 1
4 ROUNDS
4’ Max Effort Bike
4’ Low Pace Bike
DAY 2
2 ROUNDS
50 Thruster 20/15
30 GHD Sit Ups
100 Cal Row
SIXPACK
5 ROUNDS
35+35 m One Arm Farmer Carry 24/16
30 Russian Twists 9/6
45’’ Plank Hold
HULK BULK
AMRAP 14’
2 Back Squats @80%
3 Bench Presses @80%
Weighted Chin Ups
4-4-4-4
One Arm DB Row
7-7-7-7
BADASS
Romanian Deadlifts
4-6-8-10-12
4×20 m DB Walking Lunges
Rest 1’
VEGA
EMOM11’
I 2 Snatch @80%
II 1/2 Legless Rope Climbs
III Rest
FOR TIME
50 Handstand Push Ups
FOR TIME
100-75-50-25
Cal Bike
Air Squats