LAST WOD BEFORE CHRISTMAS 🎄 A) ÎNCĂLZIRE GENERALĂ 2 min easy row / bike 30 jumping jacks 20 arm circles (10/10) 20 air squats 30 s plank 30 s hollow hold B) ÎNCĂLZIRE SPECIFICĂ 2 rounds: 5 scap pull-ups 10 push-ups (tempo controlat) 15 air squats 20 s hollow hold C) SKILL / STRENGTH – NU SE APLICĂ D) WOD – FOR TIME 50 Pull-Ups 100 Push-Ups 200 Air Squats 5 min Plank Hold Time cap: 25 min E) STRETCHING / COOLDOWN Dead hang – 1 min Chest opener stretch – 1 min Seated forward f

A) ÎNCĂLZIRE GENERALĂ 2 min row / bike 30 jumping jacks 20 air squats 20 arm circles 10 inchworms 10 PVC pass-throughs B) ÎNCĂLZIRE SPECIFICĂ 2 runde: 5 hang clean (bară goală) 5 push press (bară goală) 10 air squats 5 front squats (bară goală) 5 thrusters (bară goală) C) SKILL / STRENGTH Complex barbell: 1 hang clean 1 power clean 1 squat clean 1 thruster EMOM 4 min – greutate ușoară, focus tehnic) D WOD – FOR TIME 10 Hang Clean 20 Push-Ups 10 Push Press 30 Air Squats 10 Pow

A) ÎNCĂLZIRE GENERALĂ 2 runde: – 30 jumping jacks – 20 air squats – 15 push-ups (easy) – 20 alternating lunges – 30 s hollow hold B) ÎNCĂLZIRE SPECIFICĂ 2 runde: – 10 scap push-ups – 10 box step-ups (low box) – 6 ring dips / bench dips – 10 V-ups (controlat) mobilitate: – 30 s shoulder circles – 30 s hip openers C) SKILL / STRENGTH — D) WOD – FOR TIME Time cap: 25 min 10 Push-Ups 10 Dips 10 Squats 10 Box Step-Ups 50 V-Ups 20 Push-Ups 20 Dips 20 Squats 20 Box Step-Ups 50 V-Ups

A) ÎNCĂLZIRE GENERALĂ 2 rounds 30s jumping jacks 10 air squats 10 inchworms 10 arm circles 20s hollow hold B) ÎNCĂLZIRE SPECIFICĂ 2 rounds 8 KB Swings 8 KB deadlift 8 KB high pull 6 KB clean 6 KB strict press 8 bent-over row cu KB C) WOD 8 ROUNDS TOTAL After each round 90 s rest 1 Round: 10 KB Alt Gorilla Row 5 Double KB Deadlift 10 KB Swings 5 Double KB High Pull 10 Double KB Clean 5 KB Press 10 Double KB Front Squats 5 Double KB Row E) STRETCHING / COOLDOWN Standing hamst

A) ÎNCĂLZIRE GENERALĂ – 2 min Assault Bike / Row / Ski – 20 Jumping Jacks – 10 Arm Circles F/B – 10 Hip Circles – 10 Leg Swings F/B – 10 Inchworms – 30 s Hollow Hold B) ÎNCĂLZIRE SPECIFICĂ 2 runde: – 5 Walkouts + Push-Up – 6 Kip Swings – 10 Air Squats – 20 Single Unders Activare & mobilitate: – 20 s Wall Hold (face to wall) – 10 Scap Pull-Ups – 10 Alternating Reverse Lunges – 15 s Hollow / 15 s Arch C) SKILL / STRENGTH EMOM 6 min: Min 1 – 3 Wall Walks Min 2 – 6–8 Strict Pull-

A) ÎNCĂLZIRE GENERALĂ – 2 min row / bike – 20 jumping jacks – 10 inchworms – 10 air squats – 10 push-ups – 20 mountain climbers B) ÎNCĂLZIRE SPECIFICĂ 2 runde: – 8 good mornings (bară goală) – 8 deadlift (tempo controlat) – 8 floor press (bară goală) – 10 med ball good mornings – 10 med ball sit-ups C) SKILL / STRENGTH (10 min) Every 2 min x 5 seturi: – 5 Deadlift – 5 Floor Press Greutate: moderat & Heavy – focus tehnic D) WOD FOR TIME Piramidă 1–10: – Medicine Ball Burpee &W

A. Încălzire dinamica – 2 min Assault Bike – 10 PVC Pass Through – 10 PVC Trunk rotations – 10 PVC C Shape – 10 PVC Press – 10 PVC Good Mornings – 10 PVC Air Squats – 10 PVC Kong Squats – 10 PVC Deadlift – 10 PVC Shoulder Shrug – 10 PVC Hang Clean – 10 PVC Clean – 10 PVC Front Lungees – 10 PVC Push Press – 10 PVC Push Jerk B. Încălzire specifică EMOM 4 min: 10 DB Deadlifts 10 DB Bent over Row 10 Hang Cleans 10 Front Squats 10 Push Jerks 5 Thrusters 5+5 Alternating DB Snatches

A. ÎNCĂLZIRE DINAMICĂ 3 ROUNDS 1:00 Bike 10 Arm circles (5/5) 10 Scap pull-ups 10 Hip hinge 10 Walking lunges 30 s Dead hang B. ÎNCĂLZIRE SPECIFICĂ Bike 1:00 easy 0:30 moderate 0:30 easy 0:30 fast 0:30 easy Odd Object & Grip 2 ROUNDS 20 m Bear hug carry (ușor) 5 Object deadlift 5 Object lift & throw 20 s Dead hang C. WOD 3 ROUNDS 2:00 Bike 1:00 Bar hang 40 m Odd object bear hug carry 10 Object lift & throw over shoulder REST 1:00 după fiecare rundă D. STRETCHING 00:30 Bar ha

🔥 ANTRENAMENT HIPERTROFIE UPPER BODY (DB ONLY) 4 seturi x 8 repetiții per exercițiu Greutăți: Set 1 → x Set 2 → 2x Set 3 → 2x Set 4 → 1.5x Pauză între seturi:  90–120 sec Tempo:  4-0-2 la toate exercițiile 🅰️ ÎNCĂLZIRE (6–8 min) Rotiri umeri  15/15 Scapular push-ups  10 rep Band pull-aparts  20 rep Cuban rotations / press  10 rep Aruncări ușoare ale brațelor (mobilitate)  20 sec 🅱️ 8 exerciții 1️⃣ Dumbbell Bench Press 4×8, progresie greutăți x / 2x / 2x / 1.5x Tempo 4-0-2

A. ÎNCĂLZIRE DINAMICĂ 2 Rounds: 20" Jog / High knees 10 Arm circles F/B 10 Scapular push-ups 10 Air squats 10 Reverse lunges (alt) 20" Bear crawl 20" Crab walk B. ÎNCĂLZIRE SPECIFICĂ Upper Body (R1): 5 Push-up to Down Dog 10 Shoulder taps 6 Knee-to-elbow touches 6 Toe touches 5 Crawl-outs 10 m Bear walk 6 Bear kick-through Lower Body (R2): 10 Squats (tempo) 6 Squat + palm touch 6 Squat + elbow touch 6 Lunges (alt) 10 m Crab walk 6 Crab kicks Power Prep (R3): 10 Frog hops 10 B