Lunedì 29 gennaio 2024
WOD – FOR TIME
100 Russian KB Swings
80 m One Arm Farmer Carry
60 Toes To Bar
40 Push Ups
20 Deadlifts
10 Wall Walks
E2MO2M 6 Burpees
Martedì 30 gennaio 2024
STRENGTH – BACK SQUAT
5-3-1-3-1-3-1
WOD – 3 ROUNDS FOR QUALITY
100 Double Unders
50-25 Push Ups
5 Back Squat
Mercoledì 31 gennaio 2024
STRENGTH – EMOM 12’
I 6-8 Bent Over Rows
II 15 DB Hang Clean And Jerks
III 3-5 Weighted Pull Ups
WOD – AMRAP 10’
35 Double Unders
7 Burpees
5 Knees To Elbows
Giovedì 01 febbraio 2024
WOD
AMRAP 4’
3 Push Presses
12 Reverse Lunges
12/10 Cal Row
Rest 1’
AMRAP 4’
2 Push Presses
10 Reverse Lunges
10/8 Cal Row
Rest 1’
AMRAP 4’
1 Push Press
8 Reverse Lunges
8/6 Cal Row
STRENGTH – 3 ROUNDS
10 Push Press Unbroken
1’ Row
Venerdì 02 febbraio 2024
SKILL – PISTOL SQUAT
WOD – 5 ROUNDS
2 Rope Climbs
15 Seated Med Ball Throws
20 Box Jumps
Sabato 03 febbraio 2024
WOD – 5 ROUNDS
12 Hang Clean And Jerks
9 Thrusters
6 Power Snatch
EXTRACREDIT
ENDURANCE CLASS
6 ROUNDS
2’ Bike
In 4’
20 Burpee Over Rower
15/12 Cal Row
SIXPACK
FOR TIME
30 GHD Sit Ups
30” L-Sit
60” Plank Hold
20 GHD Sit Ups
20” L-Sit
45” Plank Hold
10 GHD Sit Ups
10” L-Sit
30” Plank Hold
HULK BULK
Incline Bench Press
10-10-10
DB Tate Press
15-15-12-12-10-10
3×20 Hammer Curls
BADASS
Barbell Lunges
3×12
Romanian Deadlift
10-10-10
2×10 Sumo Goblet Squats
2×10 Goblet Squats
VEGA
Snatch
3,3,2,2,2 @70,75,80,85,85,85
3 ROUNDS
200 m Sled Push 100/70
10 Muscle Ups