Lunedì 25 settembre 2023
WOD – 4 ROUNDS
15 Pull Ups
10 Sumo Deadlift High Pulls
Then
4 ROUNDS
15 Push Ups
10 Push Presses
Martedì 26 settembre 2023
WOD – 5 ROUNDS
400 m Run// 500/400 m Row
30 Wall Ball Shots
3 Ground To Overhead
Mercoledì 27 settembre 2023
STRENGTH – PUSH PRESS
5-3-3-1-1-1
WOD – EMOM 8’
I Max KB Farmer Hold
II 20/15 Push Presses +30” Elbow Plank Hold
Giovedì 28 settembre 2023
STRENGTH – EMOM 10’
I 20” Front Squats
II 20” Handstand Shoulder Taps
WOD – AMRAP 10’
30” Max Cal Rower/ Bike
5 Box Jumps
2 Wall Walks
Venerdì 29 settembre 2023
WOD – AMRAP 15’
50 Bar Facing Burpees
50 American Swings
800 m Run
Max Reps Hang Squat Cleans
Sabato 30 settembre 2023
WOD – FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Snatches
1-2-3-4-5-6-7-8-9-10
Pull Ups
ACCESSORY
4x
10 BB Romanian Deadlifts
15 V-Ups
Rest 1’
EXTRACREDIT
ENDURANCE
Day 1
4x
1000 m Row
Rest 3′
Day 2
20 ROUNDS
10/8 Cal Bike
10 Burpees
SIXPACK
GHD Sit Up
20-20-20-20
4 ROUNDS
1’ Dead Bugs
1’ Russian Twists 16/12
1’ Plank Hold
1’ Rest
HULK BULK
Incline Bench Press
8-10-12-8
3x
20 Tricep Pushdowns
20 DB Hammer Curls
BADASS
4 ROUNDS
6 Romanian Deadlifts
6+6 Bulgarian Split Squats
Rest 2’
3×10 DB Lateral Lunges
VEGA
10 Sets
Assault Bike
30” @60 RPM
20” @70 RPM
10” @>80 RPM
60” @<60 RPM
3 ROUNDS FOR TIME
30 GHD Sit Ups
15 Shoulder To Overheads
60/40