Lunedì 03 luglio 2023
WOD – AMRAP 12’
6 Front Squats
6 Handstand Push Ups
30 Double Unders
Martedì 04 luglio 2023
COUPLE WOD – I GO YOU GO
20 ROUNDS
Switch Every 1’30”
12/9 Cal Row
10 Wall Ball Shots
Max Deadlifts
Mercoledì 05 luglio 2023
WOD – “ADRIAN”
7 ROUNDS
3 Forward Rolls
5 Wall Climbs
7 Toes To Bar
9 Box Jumps
Giovedì 06 luglio 2023
STRENGTH – EMOM 16’
I 5-10 Strict Pull Ups Unbroken
II Max Shoulder Presses
WOD – AMRAP 5’
15 Burpees
15/10 Pull Ups
Venerdì 07 luglio 2023
WOD – FOR TIME
100 KB Swings
50/30 Push Ups
100 Sit Ups
50/35 Push Ups
1000/800 m Row // 60/42 Cal Bike
Every 2’
5 Thrusters
Sabato 08 luglio 2023
WOD – FOR TIME
400 m Run
3 Rope Climbs
21 Push Presses
400 m Run
3 Rope Climbs
15 Push Presses
400 m Run
3 Rope Climbs
9 Push Presses
EXTRACREDIT
ENDURANCE
Day 1
4 ROUNDS
800 m Run
100 m Farmer Carry 2×24/16
40/32 Cal Bike
Day 2
8×200 m Row
Rest 2’
SIXPACK
3 ROUNDS
5 Strict Toes Toe Bar
10 GHD Sit Ups
5 Strict Toes To Bar
10 GHD Hip Extensions
HULK BULK
Incline Bench Press 30°
5-5-5-10-12
DB Bicep Curl
21-21-21
BADASS
Romanian deadlift
8-6-8-5-8-4-8
DB Walking Lunges
3×20
For Time
100 Air Squats
VEGA
5 SETS FOR QUALITY
4+4 Ring Extensions
5+5 m Handstand Walk
6+6 Around The World
6 ROUNDS FOR TIME
3 Front Squats 90/60
6 Strict Handstand Push Ups
30 Double Unders