Lunedì 29 aprile 2024
STRENGTH – EMOM 10’
I 2/5 Toes To Bar + 2/4 Kipping Pull Up
II 8 Alternate Med Balll V-Ups + 8 Tuck Crunches
WOD – 5 ROUNDS
IN 4’
300/250 m Row
12 Wall Ball Shots
10 Deadlifts @120/85
Martedì 30 aprile 2024
STRENGTH – EMOM 10’
I: 10” Handstand Hold +3” Negative HSPU Tripod
+1/3 KHSPU o 3 DB Push Presses
II: 3 Box Jumps
WOD – AMRAP 16’
10 Box Jumps
5 Hang Power Cleans
5 Push Presses @70/45
150 m Run
Mercoledì 01 maggio 2024
REST DAY
Giovedì 02 maggio 2024
STRENGTH – FRONT SQUAT
5-5-5-5-5
WOD – FOR TIME
27-18-9
Russian Swings
Sit Ups
800 m Run
9-18-27
Russian Swings
Sit Ups
Venerdì 03 maggio 2024
WOD – “NUTTS”
10 Handstand Push Ups
15 Deadlifts @115/80
25 Box Jumps @75/60
50 Pull Ups
200 Double Unders
400 m Run With A Plate @20/10
Sabato 04 maggio 2024
WOD – FOR TIME
25-20-15-10-5
Hang Snatches @30/20
Knees To Elbows
STRENGTH – IN 9’
3’ Superman Hold
3’ Plank Hold
Max reps BB Bicep
Curls
EXTRACREDIT
ENDURANCE CLASS
FOR TIME
1000 m Row
400 m Run
750 m Row
400 m Run
500 m Row
400 m Run
250 m Row
400 m Run
SIXPACK CLASS
4x
30”+30” Banded Birddog
4x
30”+30” Side Plank
Weighted Crunches
3×10
HULK BULK
Incline Bench Press
5×8
Lat Machine
4×8
Hammer Curl
4×15
BADASS
Hip Thrust
12-10-8-8-8
3 ROUNDS
20m Walking Lunges into
12 Romanian Deadlifts
Rest 1’
VEGA
FOR TIME
35 Thrusters 30/20
35/25 Cal Bike
Rest 2’
30 Pull Ups
30/21 Cal Bike
Rest 2’
25 Thrusters 40/30
25/18 Cal Bike
Rest 2’
20 Pull Ups
20/15 Cal Bike
Rest 2’
15 Thrusters 50/35
15/10 Cal Bike