Lunedì 25 marzo 2024
STRENGTH
EMOM 5′
I 10-20” Ring Support Hold
II 30”Elbow Plank
Rest 1’
EMOM 5’
10-20” Bottom Ring Dip Hold
II 30” Hollow Hold
WOD – 10 ROUNDS
1-5 Strict Pull Ups
10 DB Snatches
6 DB Overhead Lunges
Martedì 26 marzo 2024
WOD – AMRAP 17’
40 Burpees To Target
40 Front Squats
30 Push Ups
30 Front Squats
20 Toes To Rings
20 Front Squats
1’ Rest
Max Reps Front Squats
Mercoledì 27 marzo 2024
STRENGTH – 4 SETS
5 Bench Press
5 Bent Over Row
Rest 2’
WOD – FOR TIME
50 Weighted Sit Ups
25 Push Presses
400 m Run
30 Weighted Sit Ups
15 Push Presses
400 m Run
20 Weighted Sit Ups
10 Push Presses
Giovedì 28 marzo 2024
WOD – 5 x AMRAP 2’
5 Thrusters
24 Double Unders
Max Cal Row/Bike
Rest 2’
Venerdì 29 marzo 2024
STRENGTH – EMOM 8’
X Deadlifts
WOD – AMRAP 15’
1-2-3-4-5-6… Deadlifts
5 Kipping Pull Ups
10 Lunges
10 Push Ups
Sabato 30 marzo 2024
WOD – 2 ROUNDS
24 Hang Cleans
24 Box Jumps
24 Wall Ball Shots
24 Ring Dips
24 Box Jumps
24 Wall Ball Shots
24 Push Jerks
EXTRACREDIT
ENDURANCE CLASS
AMRAP 35’
30/25 Cal Bike//40/30 Cal Row
20 Shuttle Run
10 Burpee Pull Ups
SIXPACK
GHD Sit Up
3×15
Get Up Sit Up
3×10
Seated Med Ball Throw
4×15
Crunch 100 Reps
HULK BULK
Incline Bench Press
5×8
4 Superset
12 Banded Straight Arm Pulldown
12 DB Alternate Curl
Pushdown
3×20
BADASS
Romanian Deadlift
5×10
Amrap 10’
12 Russian Swing
8+8 Bulgariuan Split Squat
VEGA
5 ROUNDS
40/35 Cal Bike
9 Bench Presses @70/45
3 Rope Climbs