Lunedì 26 dicembre 2022
Rest Day
Martedì 27 dicembre 2022
STRENGTH – THRUSTER
6-6-3-3-3
WOD – AMRAP 15’
25 Double Unders
12 KB Swings
10/5 Pull Ups
Mercoledì 28 dicembre 2022
WOD – AMRAP 9’
21 Deadlifts
9 Power Snatches
3 Wall Walks
STRENGTH – SIXPACK
3 ROUNDS
5-10 Strict Toes To Bar
30’’+30’’ Lateral
Plank Hold
Giovedì 29 dicembre 2022
WOD – AMRAP 16’
8 DB Snatch And Thruster
15/12 Cal Row
8 DB Snatch And Thruster
12 Toes To Bar
STRENGTH – BADASS
3 ROUNDS
6+6 Bulgarian Split Squats
12 Jumping Lunges
Rest 1’
Venerdì 30 dicembre 2022
WOD – EMOM 22’
I 15/12 Cal Bike
II 3 Squat Cleans
Sabato 31 dicembre 2022
WOD – COUPLE WOD
AMRAP 31’
20 Power Cleans
23 Ring Dips
20 Push Presses
23 Toes To Bar
20 Thrusters
23 Pull Ups
2023 m Row
EXTRACREDIT
ENDURANCE
Day 1
FOR TIME
300 Cal Bike
Day 2
5 ROUNDS
20 Burpee Box Jumps
30 Wall Ball Ssots
40 Cal SkiErg
SIXPACK
GHD SIT UP
4×20
3 ROUNDS
50 Crunches
30 V- UPs
HULK BULK
Bench Press
10-10-6-6-10
DB INCLINE Bench PRESS
15-10-5-10-15
100 Barbell Curls For Time
BADASS
BACK SQUAT
10-10-10
AMRAP 15’
6+6 One Leg Romanian Deadlifts
30’’ Sorensen Hold
VEGA
AMRAP 15’
5 Strict Muscle Ups
4 Squat Snatches 80/55
Then
5000 m Run