Lunedì 03 ottobre 2022
STRENGTH – EMOM 14’
I Light Rowing
II 1 Squat Clean + 2 Jerks
III Rest
WOD – FOR TIME
3 Thrusters
20 Toes To Bar
6 Thrusters
20 Toes To Bar
9 Thrusters
20 Toes To Bar
Martedì 04 ottobre 2022
STRENGTH – EMOM 12’
I Tempo Shoulder Press
II 12-14-16-18 KB Reverse Lunges
III 30’’ Hollow Hold
WOD – 5 ROUNDS
Max Unbroken Kipping Pull Ups
30 Unbroken Russian Swings
Rest 1’30’’
Mercoledì 05 ottobre 2022
WOD – 5 ROUNDS
2’ On 1’ Off
3-2-1
Squat Cleans 60/40
Push Jerks
In The Remaining Time
Max Reps Burpee Overs
Giovedì 06 ottobre 2022
WOD – FOR TIME
100 Air Squats
80 Med Ball Sit Ups
60 Burpees
40 Pull Ups
400 m Run
40 Ring Dips
60 Burpees
80 Med Ball Sit Ups
100/50 Push Ups
Venerdì 07 ottobre 2022
STRENGTH – DEADLIFT
1.3-1.3-1.3
WOD – AMRAP 12’
2 Rope Climbs
5 Deadlifts
25 Double Unders
Sabato 08 ottobre 2022
WOD – COUPLE WOD
I Go You Go
AMRAP 14’
6 Hang Power Snatches
8 Knees To Elbows
HULK BULK
10-9-8-7-6-5-4-3-2-1
Barbell Curls
Shoulder Presses
EXTRACREDIT
ENDURANCE
AMRAP 10’
1 Mile Run
Max Wall Ball Shots
Rest 3’
AMRAP 10’
2000/1600 m Row
Max Push Ups
SIXPACK
5 Sets
6 Strict Toes To Bar
5+5 Get Up Sit Ups
FOR TIME
60 GHD Sit Ups
HULK BULK
Bench Press
4-6-10-12-15
DB Biceps Curls
30-30-10-10
BADASS
Back Squat
6-6-6-6
2 SETS
3x 20 Hip Bridge 20Kg
20’’ Hip Bridge Hold
Rest 2’ Between Sets
VEGA
Pause Front Squat
4×4@70%
FOR TIME
200 Double Unders
10 Bar Muscle Ups
400 m Run
10 Clean And Jerks @80/60
50 Cal Row