Lunedì 28 settembre 2020
WOD – AMRAP 20′
5 Chest To Bar Pull Ups
10 Burpees
15 American Swings
Martedì 29 settembre 2020
STRENGTH – FRONT SQUAT
6-6-6-6-6
WOD – FOR TIME
10 Squat Cleans
10 Sit Ups
20 Front Squats
20 Sit Ups
30 Front Lunges
30 Sit Ups
40 Deadlifts
40 Sit Ups
50 Air Squats
50 Sit Ups
Mercoledì 30 settembre 2020
WOD – FOR TIME
1 ROUND:
30 Hang Power Cleans
30 Push Ups
5 Strict Pull Ups
2 ROUNDS:
20 Hang Power Cleans
20 Push Ups
5 Strict Pull Ups
3 ROUNDS:
10 Hang Power Cleans
10 Push Ups
5 Strict Pull Ups
Giovedì 01 ottobre 2020
STRENGTH – SNATCH
5-5-5-5-5
WOD – FOR TIME
12-9-6-3
Overhead Squats
3-6-9-12
Knees To Elbows
Venerdì 02 ottobre 2020
WOD – 30 ROUNDS FOR TIME
6 Wall Ball Shots
3 Deadlifts
1 Power Clean
Sabato 03 ottobre 2020
WOD – 6 ROUNDS
500/400 m Rowing
30’’ Bar Hang
15 Push Presses
EXTRA CREDIT
SIX PACK
100-80-60-40-20
Crunches
50-40-30-20-10
Mountain Climbers
21-18-15-12-9
GHD Sit Ups
ENDURANCE
10 ROUNDS
12/10 Cal Bike
2 Burpees (+2: 4,6,8,10…)
HULK BULK
DB Bench Press
5×10
AMRAP 16’
6 Chin Ups
12 BB Curls
6 Dips
6 Triceps Kickbacks
BADASS
4 set
1+1/4 Back Squat x 10 Reps
Walking Lunges
4×16
GHD Hip Extension
4×12
BE BETTER
5 ROUNDS FOR TIME
200 m SkiErg
20 Ring Row
20 Jumping Lunges
3x 8+8 DB Bulgarian Split Squat