Lunedì 27 dicembre 2021
STRENGTH – SIXPACK
E3MO3M X 4 ROUNDS
20 Sit Ups
20’’ L-Sit
10 V-Ups
WOD – AMRAP 6’
12/10 Cal Row
10 Wall Ball Shots
Rest 3’
AMRAP 6’
10/8 Cal Bike
10 Russian KB Swings
Rest 3’
AMRAP 6’
10 Burpees
10 Pull Ups
Martedì 28 dicembre 2021
STRENGTH – CLUSTER
5-3-1-1-1
WOD – FOR TIME
30 Power Cleans
30/25 Cal Row
30 Push Presses
30/25 Cal Row
30 Clusters
30/25 Cal Row
Mercoledì 29 dicembre 2021
STRENGTH – PUSH PRESS
4-4-4-4
WOD – FOR TIME
10 ROUNDS
30 Double Unders
6 DB Snatches
Cash Out:
30 Devil Presses
Giovedì 30 dicembre 2021
WOD – “1/2 ROWING MURPH”
800 m Row
50 Pull Ups
100 Push Ups
150 Air Squats
800 m Row
Venerdì 31 dicembre 2021
WOD – AMRAP 15’
25 Toes To Bar
50 Box Jumps
25 Pull Ups
Rest 5’
AMRAP 15’
25 Hang Clean And Jerks
50 Sit Ups
25 Deadlifts
EXTRA CREDIT
ENDURANCE
Day 1
8 ROUNDS
2’ On 2’ Off
Rowing
Day 2
FOR TIME
1000 m SkiErg
250 m Farmer Carry 2×24/16
1500 m Row
300 m Farmer Carry
80 Cal Bike
350 m Farmer Carry
SIXPACK
FOR TIME
80 GHD Sit Ups
Every Break
1 Wall Climb
HULK BULK
Bench Press 5×5
4x
15 DB Flyes
15 Banded Pushdowns
Hammer Curl 3×10
BADASS
BADASS
Hip Thrust
12-12-12
3 ROUNDS
8+8 Bulgarian Split Squat
12 Jumping Lunges
40’’ Sorensen Hold
Rest 2’30’’
VEGA
VEGA
Snatch
5×3
2×5@80%3RM
FOR TIME
30 Toes To Bar
25 DB Push Presses
5 Rope Climbs
25 DB Push Presses
30 Toes To Bar