Lunedì 31 gennaio 2022
STRENGTH – POWER CLEAN
15-12-9-6-3
WOD – EMOM 12’
9 Wall Ball Shots
3 Power Cleans
20 Double Unders
Martedì 01 febbraio 2022
STRENGTH – KIPPING PULL UPS
5 ROUNDS
20’’ Max Reps Pull Ups
20’’ Rest
20’’ Goblet Squat Hold
20’’ Rest
WOD – FOR TIME
1200 m Row
63 KB Swings
36 Pull Ups
Mercoledì 02 febbraio 2022
WOD – AMRAP 20’
8 DB Hang Clean And Jerks
16 Goblet Squats
8 DB Hang Clean And Jerks
4-8-12-16-20-24…..
Push Ups
Giovedì 03 febbraio 2022
STRENGTH – THRUSTER
3-3-3-3
WOD – FOR TIME
100 Double Unders
21 Front Squats
21 Push Presses
100 Double Unders
15 Front Squats
15 Push Presses
100 Double Unders
9 Front Squats
9 Push Presses
Venerdì 04 febbraio 2022
WOD – 3 ROUNDS
9 Snatches
15 Bar Facing Burpees
21 Toes To Bar
Sabato 05 febbraio 2022
WOD – 10 ROUNDS
3 Deadlifts
10 Jumping Pull Ups
2 Deadlifts
10 Box Jumps
1 Deadlif
10 Handstand Push Ups
EXTRA CREDIT
ENDURANCE
Day 1
5x
400 m Run
350 m Rowing
250 m SkiErg
Rest
Work:Rest=2:1
Day 2
150 Burpees
E3MO3M 10/8 Cal Bike
SIXPACK
5 ROUNDS
12 Knees Raises
12 Rower Pike Ups
Chinese Plank
4×50’’ On 50’’ Off
HULK BULK
15-12-10-5
DB Seated Presses
Barbell Shrugs
DB Lateral Raises
Shoulder Press
10-10-10
BADASS
Back Squat
5-5-5-5
15@80% 5RM
Hip Thrust
3×15
VEGA
6 SET
6 Toes To Bar
6 Chest To Bar
6 Toes To Bar
Rest 1’
3 ROUNDS
9 Squat Cleans
9 Push Jerks 90/60
9 Ring Muscle Ups