Lunedì 24 aprile 2023
STREGTH – 5-7 ROUNDS
1 Front Squat
3 Back Squats
WOD – AMRAP 5’
10-20-30-… Push Ups
3-6-9-… Front Squat @50% Complex
Martedì 25 aprile 2023
CHIUSI
Mercoledì 26 aprile 2023
WOD – FOR TIME
500/400 m Row
15 Pull Ups
12 Ring Dips
9 Box Jumps
30/21 Cal Bike
15 Pull Ups
12 Ring Dips
9 Box Jumps
400 m Run
15 Pull Ups
12 Ring Dips
9 Box Jumps
Giovedì 27 aprile 2023
WOD – 5 x AMRAP 2’
1 Deadlift
Max Cal Row
Rest 2’
SKILL
20 Skin The Cat
Venerdì 28 aprile 2023
WOD – COUPLE WOD
AMRAP 20’
50 Synchro DoubleUnders
1 DB Devil Presses
2 DB Devil Presses
3 DB Devil Presses
2 DB Devil Presses
1 DB Devil Presses
Sabato 29 aprile 2023
WOD – 5 ROUNDS
15 Hang Squat Cleans
10 Push Presses
40 m Farmer Carry
EXTRACREDIT
ENDURANCE
Day 1
FOR TIME
1600 m Run
5x
20 Wall Ball Shots
20 Sit Ups
1600 m Run
Day 2
5 km Row
300 Double Unders
3,5 km Run
SIXPACK
AMRAP 10’
6 Weighted Hanging Leg Raises
12 V-Ups
30’’ Superman Holds
HULK BULK
Bent Over Row
5-5-5-5
10 ROUNDS
5 Banded Push Ups
10 Push Ups
T.C. 15’
BADASS
4 SETS
6 Hip Thrusts
+ 12’’ Top Hold
+ 6 Hip Thrusts
DB Walking Lunges
20-20-20
VEGA
FOR TIME
21-18-15
Power Snatches 50/35
m Handstand Walk
REST 4’
15-12-9
Overhead Squats 60/40
Handstand Push Ups
REST 4’
9-6-3
Squat Snatches 70/45
Ring Muscle Ups