Lunedì 26 febbraio 2024
STRENGTH – COMPLEX
1 Clean
1 Front Squat
2 Shoulder To Overheads
WOD – AMRAP 10’
10 Toes To Bar
8 Deadlifts
3 Hang Clean And Jerks
Martedì 27 febbraio 2024
WOD – FOR QUALITY
30-27-24-21-18-15-12-9-6-3
Double Unders Unbroken
20-18-16-14-12-10-8-6-4-2
Push Ups
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
STRENGTH – SIXPACK – HULK BULK
3 ROUNDS
30” Hollow Hold
30” Max Barbell Curls
15” Rest
Mercoledì 28 febbraio 2024
WOD – 7 x AMRAP 1’30”
4 Shoulder Presses
4 Front Squats
4 Thrusters
Max Cals
Rest 1’30”
Giovedì 29 febbraio 2024
WOD – 5 ROUNDS
15-12-9-6-3 DDB Devil Presses
15 Box Jumps
15 Seated Med Ball Throws
STRENGTH – FOR TIME
3x40m 2DB Overhead Walk
Venerdì 01 marzo 2024
STRENGTH – EMOM 10’
I 30” Handstand Hold/ Walk
II 20” Front Rack Receiving Position Hold
WOD – FOR TIME
20 Power Cleans
40 Bar Facing Burpees
20 Power Cleans
Sabato 02 marzo 2024
WOD – “24.1”
FOR TIME
21 Db Snatches Arm 1
21 Lateral Burpees Over DB
21 Db Snatches Arm 2
21 lLateral Burpees Over DB
15 Db Snatches Arm 1
15 Lateral Burpees Over DB
15 Db Snatches Arm 2
15 Lateral Burpees Over DB
9 Db Snatches Arm 1
9 Lateral Burpees Over DB
9 Db Snatches Arm 2
9 Lateral Burpees Over DB
EXTRACREDIT
ENDURANCE CLASS
5 ROUNDS
30” Max Cal Bike
30” Rest
Rest 3’
AMRAP 5’
5 DB Thrusters
20 m Farmer Carry
5 DB Push Ups
Rest 3’
5 ROUNDS
30” Max Cal Bike
30” Rest
Rest 3’
AMRAP 5’
10 DB Step Over
10 Burpee Step Over
SIXPACK
AMRAP 8’
15 Sit Ups
30” Elbow Plank Hold
3×8 Weighted Knees To Chest
HULK BULK
Incline Bench Press
7-7-6-6-5-5
Weighted Pull Ups
3-3-3-3
4 Supersets
12 DB Hammer Curls
10 Tricep Pushdowns
BADASS
Romanian Deadlift
8-8-8-8
DB Walking Lunges
3×20
Goblet Squats
2×20
VEGA
FOR QUALITY
Every 2’30” x 6 ROUNDS
10 GHD Sit Ups
15 m Handstand Walk
5 Strict Handstand Push Ups
FOR TIME
10-9-8
Bar Muscle Ups
Clusters 60/45