Lunedì 25 aprile 2022
WOD – 4 ROUNDS
1 Rope Climb
80 Double Unders
15 DB Push Presses
400 m Run
4 ROUNDS
3 Wall Climbs
20 DB Squat Cleans
15 Ring Push Ups
Martedì 26 aprile 2022
STRENGTH – BACK SQUAT
3-3-3-3-3
WOD – FOR TIME
800 m Run
20 Thrusters
20 Burpee Pull Ups
Mercoledì 27 aprile 2022
STRENGTH – 4 ROUNDS
6-10 Strict Chin Ups
30’’ Hollow Hold
Rest 1’30’’
WOD – AMRAP 7’
1-2-3-4-…
Deadlifts
8 Strict Toes To Bar
Giovedì 28 aprile 2022
SKILL – KIPPING HSPU
Practice
WOD – 8 ROUNDS
E3MO3M
5 Box Jumps
10 Handstand Push Ups
15 Sit Ups
Max Cal Row/Bike
Venerdì 29 aprile 2022
WOD – 10 ROUNDS
5 Bar Muscle Ups/5 Strict Pull Ups
3 Clean And Jerks
10 Burpee Overs
Sabato 30 aprile 2022
WOD – COUPLE WOD
AMRAP 16’
12 Overhead Lunges
18/14 Cal Bike Or 25/20 Cal Row
24 Wall Ball Shots
32 Jumping Squats
E4MO4M
7 Synchro Burpees + 7 Synchro Push Ups
EXTRA CREDIT
ENDURANCE
DAY 1
1000-800-600-400-200
m Run
80-60-40-20-10
Air Squats
DAY 2
Hero Wod “THE GHOST”
6 ROUNDS
1’ Rowing
1’ Burpees
1’ Double Unders
1’ REST
SIXPACK
GHD Sit Ups
3×20
5 ROUNDS
3/5 Evil Wheels
40 m DKB Front Rack Carry
HULK BULK
Bench Press
5×10@65+%
5 Set
Max Reps Strict Dips
15 DB Hammer Curls
Rest 2’
BADASS
Hip Thrusts
6-6-6-6
DB Romanian Deadlifts
12-12-12-12
30-20-10
Jumping Squats
KB Russian Swings
VEGA
3 Snatch Pull @65%
3 Power Snatch @70%
3 Squat Satch @80%
6x 1 snatch@>85%
Rest 2’
AMRAP 16’
3-6-9-12…
Toes To Bar
Power Snatches 70/45
Lateral Burpees