Lunedì 28 novembre 2022
STRENGTH – EMOM 12’
I Tempo Ring Row 30X1
II Tempo Shoulder Press 3120
III 15-20 Sit Ups
WOD – FOR TIME
10-9-8-7-6-5-4-3-2-1
Push Presses
Toes To Bar
Martedì 29 novembre 2022
SKILL – DOUBLE UNDERS
Practice
WOD – AMRAP 11’
3 Deadlift @75%
6 Ring Dips
9 Push Ups
27 Double Unders
Mercoledì 30 novembre 2022
SKILL – ROWING
750-500-500/ 600-400-400
Rest 3’
WOD – FOR TIME
40 Front Squats 30/20
30 Front Squats 40/30
20 Front Squats 50/35
10 Front Squats 60/40
EMOM 5 Lateral Burpees
Giovedì 01 dicembre 2022
STRENGHT – AMRAP 10’
40 m Overhead Walk
10-20 Handstand Shoulder Taps
WOD – 3 ROUNDS
50 Sit Ups
30 DKB Russian Swings
20 DKB Lunges
10 Handstand Push Ups
Venerdì 02 dicembre 2022
WOD – 6 ROUNDS
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
9 Air Squats
6 Push Ups
3 Strict Pull Ups
Sabato 03 dicembre 2022
WOD – TEAM OF 3
IN 25’
Cash In
120/110/100/90 Cal Row
Then
AMRAP
Wall Ball Unbroken
After Each Set
10 Toes To Bar
21/15 Cal Row
EXTRACREDIT
ENDURANCE
Day 1
5 ROUNDS
AMRAP 4’
30/20 Cal Row
15×20 m Shuttle Run
Max Cal Bike
REST 4’
Day 2
4x
800m Run
Rest 3’
SIXPACK
8 ROUNDS
Every 90’’
10 Alternate V- Ups
30’’ Plank Hold
FOR TIME
20 Strict Toes To Bar
HULK BULK
Chest Press
10-10-10-10
Pulley
8-8-8-8
3 Superset
10 Pushdowns
15 Hammer Curls
BADASS
Pause Back Squat
5-5-5 2’’ Pause In Bottom Position
Bulgarian Split Squat
8-8-8-8
VEGA
2 ROUNDS
4 Clean And Jerks @75%
4 Clean And Jerks @80%
4 Clean And Jerks @85%
Rest 5’
FOR TIME
9 Rope Climbs
12 Ring Muscle Ups
15 Bar Muscle Ups