Lunedì 29 novembre 2021
STRENGTH – POWER CLEAN
5-3-3-1-1-1
WOD – AMRAP 10′
1 Power Clean
10 Push Ups
10 Sit Ups
2 Power Cleans
20 Push Ups
20 Sit Ups
3 Power Cleans
30 Air Squats
30 Sit Ups…
Martedì 30 novembre 2021
STRENGTH – SIXPACK
4 ROUNDS
5+5 Get Up Sit Ups
30” Hollow Rocks
10 V-Ups
Rest 1′
WOD – E4MO4M 20′
50 Double Unders
20 Box Jumps
15 DB Thrusters
Mercoledì 01 dicembre 2021
WOD – TEAM OF 2
AMRAP 5′
Clean And Jerks
AMRAP 5′
Cal Bike
AMRAP 5′
Kipping Pull Ups
AMRAP 5′
Cal Bike
Giovedì 02 dicembre 2021
WOD – FOR TIME
30 KB Swings
30 Toes To Bar
30 Wall Ball Shots
30 Push Ups
30 KB Sumo Deadlift High Pulls
60 Burpees
30 KB Sumo Deadlift High Pulls
30 Push Ups
30 Wall Ball Shots
30 Toes To Bar
30 KB Swings
1000/800m Rowing
Venerdì 03 dicembre 2021
STRENGTH – EMOM 14′
I 2 Push Press + 3 Jerk
II 8 Back Rack Lunges
III Rest
WOD – FOR TIME
21-15-9
Push Press
Box Jump Overs
Sabato 04 dicembre 2021
WOD – 4 ROUNDS
10 Deadlifts
15 Burpees Over
20/18 Cal Row
Rest 2′
EXTRA CREDIT
ENDURANCE
DAY 1
4×50 Cal Bike
Rest 3′
DAY 2
FOR TIME
1000m Rowing
1600m Run
5 ROUNDS
30 Double Unders
20 Thrusters 20/15
10 Burpees
SIXPACK
3 ROUNDS
10 Strict Toes To Bar
30”+30” Side Plank Hold
20 V-Ups
30”+30” Side Plank Hold
30 Crunches
1′ Rest
HULK BULK
SHOULDER PRESS
8-8-8-8-8
4 SUPERSET
10 Plate Front Raises
15 DB Lateral Raises
4x
20 Hammer Curls
BADASS
HIP THRUST
4×8 (10” Hold Last Rep)
5x
15 Heavy KB Russian Swings
15 Heavy Goblet Squats
Rest 2′
VEGA
Max High Deficit Kipping HSPU
5 ROUNDS
I Kipping Deficit HSPU
2 Power Clean @75%
3 Box Jumps 100/75cm
4 Weighted Pistols 24/16
5+5 KB Snatches 24/16