Lunedì 27 settembre 2021
WOD – 3 ROUNDS
25 Shoulder To Overheads
50 Double Unders
25 Back Squats
50 Double Unders
Martedì 28 settembre 2021
WOD – 4x 3’ ON 3’ OFF
20 Wall Balls
16 DB Snatches
12 Box Overs
Max Cal Bike
Mercoledì 29 settembre 2021
SKILL – PRACTICE
3 Clean Pull
10” Pause
1 Power Clean
WOD – 15 ROUNDS
3 Power Cleans
1 Push Press
5 Strict Toes To Bar
Giovedì 30 settembre 2021
WOD – 5 ROUNDS
500 m Row
30’’ L-Sit
24 Front Rack KBs Lunges
Venerdì 01 ottobre 2021
STRENGTH – 3 SET
6-10 Strict Pull Ups
4-8 Strict Ring Dips
15 Hollow Rocks
Rest 1’30’’
WOD – EMOM 12’
I 6 Burpee Overs + 15 Air Squats
II 8 Pull Ups + 15 Push Ups
III 25 Russian Swings
Sabato 02 ottobre 2021
WOD – HERO WOD “TOM”
AMRAP 25’
7 Muscle Up
11 Thrusters
14 Toes To Bar
EXTRA CREDIT
ENDURANCE
Day 1
2500 m Row
Rest 5’
5×350 m Row
Rest 1’
Day 2
‘’ENDURPACK’’
50 Cal Bike
20 GHD Sit Ups
40 Cal Bike
20 V-Ups
30 Cal Bike
20 Tuck Crunches
20 Cal Bike
20 Sit Ups
10 Cal Bike
1’ Plank Hold
SIXPACK
Turkish Get Up
4×3
Standing Teapot
3×10
E2MO2M
20 KB Russian Twist
Max Knees To Elbow
Work Till 50 Reps Of KTE
HULK BULK
21-15-9
Bench Press 0.75BW
Bent Over Row 0.75BW
3x
15 DB Front Raises
15 DB Lateral Raises
15 Rear Delt Flyes
BADASS
EMOM 10’
3 Back Squat @75%
3 SET
20 DB Step Ups
Rest 2′
VEGA
C&J COMPLEX
In 10’
1 Squat Clean
1 Hang Squat Clean
1 Split Jerk
4 ROUNDS
200 m Run
6 Squat Snatches
50 Double Unders
6 Cluster