Lunedì 31 ottobre 2022
WOD – AMRAP 25’
15 Deadlifts
30 Air Squats
12 Hang Power Cleans
30 Hand Release Push Ups
9 Push Jerks
30 Sit Ups
Martedì 01 novembre 2022
REST DAY
Mercoledì 02 novembre 2022
STRENGTH – E2MO2M 16’
I 400/320 m Row
II 1 Clean + 3 Shoulder To Overheads
WOD – AMRAP 6’
5 Deadlifts
1 Clean And Jerk
5 Burpee Overs
Giovedì 03 novembre 2022
STRENGTH – BACK SQUAT
10-10-20
WOD – 5 ROUNDS
30 Double Unders
10 Barbell Squats
1 ROUND
100 Double Unders
30 Barbell Squats
Venerdì 04 novembre 2022
STRENGTH – AMRAP 8’
5/10 Strict Knees To Elbows
8/16 Ring Push Ups
WOD – 5 ROUNDS
30 Sit Ups
15 Box Jumps
3 Rope Climbs
Sabato 05 novembre 2022
WOD – 7 ROUNDS
AMRAP 2’
12/9 Cal Row
Max “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
Rest 1’
EXTRACREDIT
ENDURANCE
Day 1
4 ROUNDS
4’ Max Effort Rowing
4’ Low Pace Rowing
Day 2
5 ROUNDS
30/25 Cal Bike
20 Wall Ball Shots
SIXPACK
60 GHD Sit Ups
2’ Hanging L-Sit
30 Strict Toes To Bar
Divide Reps As You Prefer
HULK BULK
30° Incline Bench Press
8-8-8-8
One Arm DB Row
5-5-5-5
3 Sets
15 DB Bicep Curls
20 Skull Crushers
BADASS
HIP THRUST
6–6-6-6
4 Supersets
8 One Leg Romanian Deadlift
15 Goblet Cyclist Squats
VEGA
Hang Clean And Jerks
5@60%
5@65%
4@70%
3×3@75%
FOR TIME
9-6-3
Thruster 80/55
Ring Muscle Ups
T.C. 9 ’