Lunedì 01 agosto 2022
SKILL – PUSH JERK – SPLIT JERK
Practice
WOD – FOR TIME
15-12-9
Clean And Jerks
30-24-18
Toes To Bar
Martedì 02 agosto 2022
WOD – FOR TIME
1000/800 m Row
20 DB Walking Lunges
40 DB Step Ups
80 Double Unders
40 DB Step Ups
20 DB Walking Lunges
1000/800 m Row
Mercoledì 03 agosto 2022
STRENGTH – BADASS
4 Superset
4 Tempo Back Squat (31X2)
8/5 Bulgarian Split Squats
WOD – AMRAP 12’
6/2 Strict Pull Ups
10 Wall Ball Shots
14 Push Ups
Giovedì 04 agosto 2022
WOD – AMRAP 20’
8 Squat Cleans
30 Sit Ups
4 Push Presses
100 m Farmer Carry
Venerdì 05 agosto 2022
WOD – 2 ROUNDS
In 3’
200 m Run
15 Thrusters
Max Bar Facing Burpees
Rest 2’
In 3’
200 m Row
15 Thrusters
Max Bar Facing Burpees
Rest 2’
STRENGTH – HULK BULK
3 Supersets
5 Ring Dip
20/15 Barbell Curls
Sabato 06 agosto 2022
WOD – TEAM OF 3
3 ROUNDS
90 Burpees
60 Toes To Bar
30 Power Snatches
ENDURANCE
Day 1
3×1500 m Row
Rest 3’
3×500 m Row
Rest 1’
Day 2
FOR TIME
100/80 Cal Bike
5 Rounds
15 Wall Ball
15 Burpees
Then
100/80 Cal Bike
SIXPACK
50-40-30-20-10
Sit Up
Mountain Climbers
L-Sit (”)
HULK BULK
Incline Bench Press 30°
4×8
50 Ring Push Ups
30 Strict Pull Ups
20 Ring Dips
10 Weighted Pull Ups 12/8
BADASS
Back Squat No Lockout
6-6-6-6
5 Supersets
15 KB Russian Swings
10 GHD Hip Extensions
Rest 1’30’’
VEGA
Front Squat
5×5@75%
FOR TIME
5 Rope Climbs
50/40 Cal Bike
5 Rope Climbs
50 m Handstand Walk