Lunedì 27 novembre 2023
WOD – “FILTHY FIFTY”
For Time
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses
50 Barbell Good Morning
50 Wall Ball Shots
50 Burpees
50 Double Unders
Martedì 28 novembre 2023
WOD – 6 ROUNDS
9 Deadlifts
100 m Farmer Carry
Mercoledì 29 novembre 2023
WOD – 3 ROUNDS
In 3’30” Complete
50 Double Unders
30/20 Wall Ball Shots
10 Clean And Jerks
Rest 2’30”
Giovedì 30 novembre 2023
WOD – AMRAP 10’
7 DB Shoulder Presses/Handstand Push Ups
7 Back Squats
STRENGTH – FOR TIME
30 Strict Pull Ups
Venerdì 01 dicembre 2023
WOD – 5 ROUNDS FOR REPS
In 3’
20 Bar Facing Burpees
20 Wall Ball Shots
AMRAP Snatches
Sabato 02 dicembre 2023
WOD – FOR TIME
40 Deadlifts
3-1 Rope Climbs
200 m Run
30 Hang Power Cleans
3-1 Rope Climbs
200 m Run
20 Push Jerks
3-1 Rope Climbs
200 m Run
10 Thrusters
3-1 Rope Climbs
200 m Run
EXTRACREDIT
ENDURANCE CLASS
Test
1000 m Row
Every 6’ x 24’
500/400 m Row
21 Burpees
SIXPACK
FOR TIME
50-40-30-20-10
AB Mat Sit Ups
Lying Leg Raises
Plank Hold
4 Sets
Max Strict Knees To Elbows
HULK BULK
Bench Press
5-5-3-3-3-3
3x
15 Shoulder Presses
20 Ez Curls
BADASS
Hip Thrust
12-10-8-10-12
DB Walking Lunges
20-20-20
VEGA
Shoulder Press
5-5-5
Push Press
3-3-3
Push Jerk
1-1-1
FOR TIME
80/65 Cal Bike
60 Chest To Bar Pull Ups
40 Overhead Squats 60/40