03. Ott
Lunedì 05 ottobre 2020
WOD – AMRAP 12’
1 Squat Snatch
3 Clean And Jerks
30 Double Unders
Martedì 06 ottobre 2020
WOD – EVERY 4’ FOR 5 ROUNDS
15 Box Jumps
15 Front Squats
15 Burpees
15 Push Ups
Mercoledì 07 ottobre 2020
STRENGTH – POWER CLEAN
3 RM
WOD – 3 ROUNDS
250 m Row
6 Cleans
6 Thrusters
6 Deadlifts
Giovedì 08 ottobre 2020
WOD – TABATA
8x 20’’ On 10’’ Off
Wall Ball Shots
Sit Ups
Row
Plank/L-Sit
1’ Rest Between Sets
Venerdì 09 ottobre 2020
WOD – 5 ROUNDS
10 Russian Swing
10 Toes To Bar
10 Russian Swing
10 Kipping Chest To Bar
Sabato 10 ottobre 2020
WOD – 4 ROUNDS
5 Wall Climbs
10 Back Squats
15 Deadlifts
20 Sit Ups
EXTRA CREDIT
ENDURANCE
Test
4x Max Time Under 1:30/1:40
Rest 2’
5 Rounds
10 Burpees Box Jump
10 DKB Front Lunges UB
(12-14-16-18)
500/400 m Row
BE BETTER
2 Rounds
50 Slam Ball 5 Kg
100 m DB Walking Lunges
30 Cal SkiErg
30 V-Ups
HULK BULK
5 Superset
10 Back Squat @50%
8 Chin Ups
4×12 DB Curls
BADASS
5 Superset
10 Back Squat @50%
8 Chin Ups
4×12 DB Curls
SIX PACK
3 Rounds
12 Toes To Bar
12 Toes To Ring
12 V- Ups
Rest 2’
4×10 Standing Teapot