Lunedì 27 marzo 2023
STRENGTH – DEADLIFT
1-3-1.3-1.3
WOD – 3x AMRAP 2’
3-2-1
Deadlifts
Burpee Overs
Max Wall Walks
Rest 1’
Martedì 28 marzo 2023
WOD – 3 ROUNDS
100 Double Unders
20/10 Chest To Bar Pull Ups
20 DB Step Overs
Mercoledì 29 marzo 2023
WOD – 5 ROUNDS
2’ On 1’ Off
19 Air Squats
19/10 Push Ups
Max Cals
Giovedì 30 marzo 2023
STRENGTH – PUSH PRESS
8-8-8
WOD – FOR TIME
10-8-6-4-2
Toes To Bar
Box Jumps
DB Snatches
Venerdì 31 marzo 2023
WOD – 5 ROUNDS
60 Double Unders
9 Hang Power Cleans
1-2-3-4-5 Rope Climbs
Sabato 01 aprile 2023
WOD – 3 ROUNDS
12 Push Presses
12 Knees To Elbows
15/12 Cal Bike
Rest 3’
3 ROUNDS
12 Push Presses
12 Knees To Elbows
12/8 Cal Bike
EXTRACREDIT
ENDURANCE
Day 1
ROW
5X
1000 m
Work:Rest=2:1
Day 2
10 Rounds
12/9 Cal Bike
100 m Run
6 Burpees Pull Ups
SIXPACK
4 Rounds
30’’+30’’ Side Plank Hold
60’’ Dead Bugs
30’’ Rest
12-10-8-6
Strict Toes To Bar
GHD Sit Ups
HULK BULK
WEIGHTED CHIN UP
4-4-4-4
4 SUPERSET
10 DB Bench Press
8+8 One Arm DB Row
Pushdowns
3×15
BADASS
BACK SQUAT
6@75%
3×5@77%
10@65%
Bulgarian Split Squats
12-10-8
VEGA
SNATCH
7×3@80%
10 ROUNDS
120/100 m SkiErg
10 Deadlift@100/75