Lunedì 25 ottobre 2021
SKILL – POWER CLEAN
Practice
WOD – IN 18′
4 ROUNDS
21 American Swings
15 Med Ball V-Ups
12 Ring Dips
Then
Max Power Clean And Jerk
Martedì 26 ottobre 2021
STRENGTH – FRONT SQUAT
3-3-1-1-1
WOD – 3 ROUNDS
30 Wall Ball Shots
20 DB Snatch
30m DB Overhead Lunges
Mercoledì 27 ottobre 2021
WOD – AMRAP 20′
8 Toes To Bar
10 Hang Clean And Jerks
14/12 Cal Row
Giovedì 28 ottobre 2021
WOD – FOR TIME
100 Double Unders
50/40 Cal Bike
25 Chest To Bar Pull Ups
50 2DB Clean And Jerks
100 Double Unders
Venerdì 29 ottobre 2021
WOD – “16.5”
21-18-15-12-9-6-3
Thrusters 40/30
Burpees Over
Sabato 30 ottobre 2021
WOD – AMRAP 6′
3 Wall Walks
5 L-Pull Ups/ 15” L-Sit
AMRAP 6′
5 Strict HSPU/ Z-Press
7 Strict Pull Ups/Banded
Rest 2′
AMRAP 6′
7 HSPU/ 15” Handstand Hold
7 Kipping Pull Ups/ Ring Rows
EXTRA CREDIT
ENDURANCE
DAY 1
2500m Row
Rest 5′
3x1000m Row
Rest 3′
DAY 2
3 ROUNDS
50 Step Over 15/10Kg 50cm
50 Cal Assault Bike
SIXPACK
3x
15 Leg Raises
20 V-Crunches
30”+30” Side Plank
15 Heavy DB Side Bending
HULK BULK
4x
8 Seated KB Shoulder Press
8 KB Gorilla Row
3x
15 DB Upright Row
20 Banded Pull Down
BADASS
5x
8 Barbell Romanian Deadlifts
6+6 DB Reverse Lunges
3x
DB Hip Thrust
– 10 Heavy Weight
– 15 Medium Weight
– 20 Light Weight
VEGA
EMOM 30′
I 2/1 Rope Climb Legless
II 15 GHD Sit Ups
III 4 Squat Snatches 60/40
IV 4 Squat Clean And Jerks