Lunedì 25 dicembre 2023
REST DAY
Martedì 26 dicembre 2023
WOD – AMRAP 30’
5 Thrusters Unbroken
10 Pull Ups/Ring Rows
15 Push Ups
20 Sit Ups
25 Air Squats
Rest 1’30”
Mercoledì 27 dicembre 2023
WOD – 5 x AMRAP 3’
5 Burpee Over Box
10 Deadlifts 100/70
Max Cal Row/Bike/Ski
Rest 2’
Giovedì 28 dicembre 2023
STRENGTH – BACK SQUAT
6-5-4-3-2
WOD – 3 ROUNDS
25 KB Swings
100 Double Unders
Venerdì 29 dicembre 2023
WOD – AMRAP 12’
5 DB Devil Presses
10 DB Lunges
20/15 Cal Row
STRENGTH – 3 ROUNDS
30”+30” Lateral Plank Hold
20m+20m One Arm Farmer Carry AHAP
Sabato 30 dicembre 2023
WOD – COUPLE WOD AMRAP 20’
23 Box Jump Overs
23 Power Snatches
23 Barbell Squats
23 Knees To Elbows
23 Cal Bike
EXTRACREDIT
ENDURANCE
50-40-30-20-10
Burpees
40/32 Cal Row After Each Set
SIXPACK
3 ROUNDS
15 GHD Sit Ups
15 Hanging Knees Raises
5’ Negative Dragon Flag
(negative in +4’’)
3×20 Alternate V-Ups
HULK BULK
Bench Press
4×8
4x
15 Overhead Tricep Extension
15 Hammer DB Curl
4x
15 Push Down
15 DB Curl
BADASS
10-9-8-7-6-5-4-3-2-1
Back Squat@BW
12 Walking Lunges After Each Set
50 Banded Good Morning
VEGA
FOR TIME
60 Strict Pull Ups
60 Cal Row
50 Thrusters 40/30
50 Cal Bike
10 Legless Rope Climbs