Lunedì 27 febbraio 2023
WOD – AMRAP 8’
Squat Clean And Jerks
Martedì 28 febbraio 2023
WOD – EMOM 24’
I 1 Round Cindy
II 8 Burpee Box Jumps
III/IV Max Cal Row
Mercoledì 01 marzo 2023
STRENGTH – BACK SQUAT
5-3-2-2-2-2
WOD – 3 ROUNDS
5 Wall Walks
35 Sit Ups
55 Double Unders
Giovedì 02 marzo 2023
STRENGTH – EMOM12′
I 30’’ Low Plank Hold
II 1-5 Strict Pull Ups
III 30’’ Max Reps Shoulder Press
WOD – AMRAP 10’
160 m Farmer Carry
80 m Walking Lunges
Venerdì 03 marzo 2023
WOD – 2 ROUNDS
10 Box Jumps
20 Barbell Squats
30 KB Swings
40 Med Ball V-Ups
50 Burpees
Sabato 04 marzo 2023
WOD – OPEN 23.3
EXTRACREDIT
ENDURANCE
Day 1
300 Cal Bike For Time
Day 2
AMRAP 20’
400 m Run
40 DB Step Ups 2×22,5/15
SIXPACK
3 ROUNDS
5 Strict Knees To Elbows
5 Strict Toes To Bar
Rest 3’
3 ROUNDS
10 Toes To Ring
30’’ Hollow Hold
HULK BULK
5 ROUNDS
8 Bench Press@BW
2 Rope Climb Legless
4x
15 Hammer Curls
15 Tricep Pushdowns
BADASS
Back Squat No Lockout
10-10-10
3 Sets
12 Hip Thrusts @BW
20 Banded Good Mornings
VEGA
5 ROUNDS
15 Cal Row
10 Toes To Bar
8 Power Cleans 60/40
6 Handstand Push Ups
4 Bar Muscle Ups
Rest 2’30’’
3 x
20 GHD Sit Ups
40 m Sled Push 200/140