Lunedì 28 marzo 2022
WOD – EVERY 4’30’’ FOR 6 ROUNDS
10 Strict Pull Ups
15 Toes To Bar
20 Push Ups
25 KB Sumo Deadlift High Pulls 32/24
Martedì 29 marzo 2022
STRENGTH – 5 SET
5 Strict Dips
20’’ Handstand Hold
WOD – EMOM 21’
I 15/12 Front Squats 40/30
II 50 Double Unders
III 15/12 Push Presses
Mercoledì 30 marzo 2022
SKILL – KIPPING PULL UP
Practice
WOD – AMRAP 12’
8+8 DB Hang Clean And Jerks
10 DB Step Ups
Max Kipping Pull Ups
Giovedì 31 marzo 2022
WOD – AMRAP 7’
10 Squat Cleans 40/30
20 Sit Ups
REST 3’
AMRAP 7’
12 Back Rack Lunges
20 Push Ups
Venerdì 01 aprile 2022
STRENGTH – BACK SQUAT
8-6-5-5-5
WOD – FOR TIME
50/35 Cal Bike
25 Front Squats 80/50
25 Box Jumps
Sabato 02 aprile 2022
WOD – 2 ROUNDS
10 Bar Muscle Ups
20 Bar Facing Burpees
30 Deadlifts 100/70
40 Wall Ball Shots
EXTRA CREDIT
ENDURANCE
Day 1
4x
400 m Run
2’ Rest
2x
800 m Run
4’ Rest
Day 2
5 ROUNDS FOR TIME
500 m Row
25 Burpee Over Rower
SIXPACK
5 ROUNDS
20 GHD Sit Ups
50-40-30-20-10 Sit Ups
45’’ Elbow Plank Hold
HULK BULK
Bench Press
5×5
DB Incline Bench Press
4×12
DB Lateral Raises
4×10
BADASS
Hip Thrust
4×15
5 ROUNDS
15 KB Russian Swings
30’’ Hip Bridge Hold
DB Lateral Lunges
3×10
VEGA
2x
AMRAP 4’
3-6-9-12-…
Kipping Handstand Push Ups
DB Box Step Overs 2×22,5/15
Rest 2’
AMRAP 4’
6 Bar Muscle Ups
12 DB Thrusters 2×22,5/15
Rest 2’