Lunedì 01 luglio 2024
WOD – 5 ROUNDS
In 2’
10 Power Snatches
10 Lateral Burpees
Max Cal Row
Rest 2’
Martedì 02 luglio 2024
STRENGTH – BACK SQUAT
8-8-8
WOD – 10 ROUNDS
12 Air Squats
7 Kipping Pull Ups
Mercoledì 03 luglio 2024
WOD – FOR TIME
800 m Run
50 Wall Ball Shots
50 Burpees
5 Clean And Jerks
400 m Run
30 Wall Ball Shots
30 Burpees
5 Clean And Jerks
200 m Run
20 Wall Ball Shots
20 Burpees
5 Clean And Jerks
Giovedì 04 luglio 2024
STRENGTH – PUSH PRESS
8-6-6-4
WOD – 3 ROUNDS
100 Double Unders
15 Box Jumps
3 Wall Walks
Venerdì 05 luglio 2024
STRENGTH – PULL UPS
25 Reps In 8’
WOD – 7 ROUNDS
200 m Run
10 DB Box Step Overs
Sabato 06 luglio 2024
WOD – EMOM 18’
I 5 Power Cleans
II 12/9 Cal Bike
III 5 Strict Pull Ups
10 Push Ups
15 Air Squats
EXTRACREDIT
ENDURANCE CLASS
AMRAP 30’
600 m Run
20 Burpee Box Step Overs
10 Chest To Bar Pull Ups/Pull Ups/Ring Rows
10 Thrusters
SIXPACK
“SPACCADDOME”
1′ Plank
25 Strict Toes To Ring
1′ Plank
50 GHD Sit Up
1′ Plank
25 Toes To Ring
1′ Plank
HULK BULK
DB Seated Shoulder Press
6-8-10
3 Superset
15 DB Lateral Raises
15 Tricep Pushdowns
FOR TIME
Close Grip Bench Press
50 Reps @50% BW
BADASS
Romanian Deadlift
8-8-8-8
GHD Hip Extension
3×25
Sumo Stance Goblet Squat
3×10
VEGA
5 SETS
3 Clean And Jerks
Rest 2’
FOR TIME
20 Muscle Ups
7 L-Sit Rope Climbs
50 m Handstand Walk