Lunedì 26 settembre 2022
WOD – 10 ROUNDS
3 Clean And Jerks
200 m Run
1 Round Cindy*
*Cindy:
5 Pull Ups
10 Push Ups
15 Squats
Martedì 27 settembre 2022
STRENGTH – PUSH PRESS
5-5-5-max
WOD – AMRAP 14’
500/400 m Row/ 30/21 Cal Bike
21 American Swings
21 Thrusters
Mercoledì 28 settembre 2022
STRENGTH – EMOM 12′
I Tempo Ring Push Up (22X2)
II Tempo Back Squat (3111)
III 10/15 Med Ball V-Ups
WOD – 2 ROUNDS
50 Wall Ball Shots
30/15 Kipping HSPU
Giovedì 29 settembre 2022
STRENGTH – DEADLIFT
Pause Deadlift
3-3-3
Deadlift
3-3-3
WOD – AMRAP 10’
1 Deadlift @90% Last Set
5 Strict Pull Ups
5 Strict Dips
5 Box Jumps
Venerdì 30 settembre 2022
WOD – 5 ROUNDS
3 Power Cleans
9 Air Squats
3 Push Jerks
9 Air Squats
Sabato 01 ottobre 2022
WOD – TEAM OF 3
100 Front Squats
100 Pull Ups
100 Cal Row
100 Hang Power Clean
100 Synchro Sit Ups
100 Cal Bike
EXTRACREDIT
ENDURANCE
FOR TIME
2000 m Row
400 m Run
500 m Row
1600 m Run
T.C. 20′
SIXPACK
150 V-Ups
Every Break 3 Burpees
HULK BULK
4×15 Hammer Curls
4×15 Tricep Pushdown
4×6 Incline Bench Press
BADASS
Hip Thrust
12-12-12
Bulgarian Split Squat
5-5-5-5
VEGA
FOR TIME
15 Strict Ring Muscle Ups
25 Strict Handstand Push Ups
35 Strict Weighted Pull Ups 12/8
45 m Handstand Walk
FOR TIME
21-15-9
Squat Snatches 60/40
Cal Bike