Settimana 27-31 dicembre 2021

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