Lunedì 30 gennaio 2023
WOD – 3 ROUNDS
21 Thrusters
21 Pull Ups
21 Facing Burpees
Rest 3’
Martedì 31 gennaio 2023
STRENGTH – BACK SQUAT
6-6-6-6-6
WOD – 5 ROUNDS
50 Double Unders
10 Deadlifts
Mercoledì 01 febbraio 2023
STRENGTH – AMRAP 12’
15/30’’ Ring/Parallette L-Sit
45’’ Dead Hang
60’’ Handstand Hold
WOD – 4 ROUNDS
IN 2’
12/6 Push Ups
12 Sit Ups
12 Box Jumps
Max Reps Power Cleans @ BW
Giovedì 02 febbraio 2023
WOD – AMRAP 4’
5 American Swings
5 Toes To Bar
REST 2’
AMRAP 4’
5 American Swings
5 Push Presses 50/35
REST 2’
AMRAP 4’
Cal Row
Venerdì 03 febbraio 2023
WOD – AMRAP 20’
30 Wall Ball Shots
10 Hang Power Snatches
3 Rope Climbs
Sabato 04 febbraio 2023
WOD – FOR TIME
40 Burpees
20 DB Step Overs
30 Burpees
20 DB Hang Cleans
20 Burpees
20 DB Jerks
10 Burpees
20 DB Thrusters
EXTRACREDIT
ENDURANCE
DAY 1
3 ROUNDS
10’ Max Distance Row
5’ 50 Sit Ups (Rest In The Remaining Time)
DAY 2
AMRAP 25’
100-200-300-400-500… m SkiErg
40 m Overhead Walk 2×24/16
SIXPACK
AMRAP 10’
5 Strict Toes To Bar
30’’ Superman Hold
5 SETS
15 GHD Sit Ups
HULK BULK
5 ROUNDS
10 Bench Press @BW
10 Strict Pull Ups
T.C.18’
Hammer Curls
3×20
Tricep Pushdowns
3×15
BADASS
ROMANIAN DEADLIFT
4×8
3×6
1×10
Rest 2’
4 ROUNDS
12 Air Squat
12 Lunges
12 Jump Squats
12 Jump Lunges
VEGA
5 Set @80%
Complex
1 Clean
1 Hang Clean
2 Split Jerks
AMRAP 15’
10 m Handstand Walk
35 Double Unders
35 GHD Sit Ups