Lunedì 03 agosto 2020
STRENGTH – BENT OVER ROW
6-6-6-6-6
WOD – AMRAP 10′
8 Knees To Elbow
8 Push Presses
8 Front Squats
8 Burpees Over
Martedì 04 agosto 2020
WOD – 3 ROUNDS
8 Deadlifts
7 Hang Power Cleans
6 Push Jerks
8 Burpees
7 Push Ups
6 Air Squats
Mercoledì 05 agosto 2020
WOD – AMRAP 15′
20 DB Complex
15 Toes To Bar
10 Push Ups
*DB Complex: 1 DB Power Snatch + 1 DB Thruster
Giovedì 06 agosto 2020
STRENGTH – DEADLIFT
3-3-3-3
WOD – FOR TIME
30 Lunges
30 Sit Ups
30 Burpees
3 Deadlifts
30 Lunges
30 Sit Ups
20 Burpees
2 Deadlifts
30 Lunges
30 Sit Ups
10 Burpees
1 Deadlift
Venerdì 07 agosto 2020
WOD – INDOOR KELLY
5 Rounds
40/30 Cal Row
30 Box Jumps
30 Wall Ball Shots
Sabato 08 agosto 2020
STRENGTH – FLOOR PRESS
Every 2’
12-12-10-8
WOD – FOR TIME
3 Rounds
12 Goblet Lunges
6 Strict Pull Ups
3 Rounds
12 Deficit Push Ups
6 Strict Toes To Bar
3 Rounds
12 Goblet Lunges
6 Strict Pull Ups
3 Rounds
12 Deficit Push Ups
6 Strict Toes To Bar
EXTRA CREDIT
ENDURANCE
FOR TIME
5000 m Rowing
E5MO5M
10 Burpees Over Rower
SIX PACK
5×10
Parallette Tuck To L-Sit
5 Rounds
25 Crunches
25 Hip Bridge Sx
25 Crunches
25 Hip Bridge Dx
WEIGHTLIFTING
4 Sets 70%
1 Pause Power Snatch
1 High Hang Squat Snatch
EMOM 10’ 60%
1 Squat Snatch
1 Hang Squat Snatch
1 Below The Knee Snatch
BE BETTER
2 Rounds
2’ SkiErg
1’ Med Ball Sit Up
1’ Russian Twist
AMRAP 20’
30 Lateral Plyo Skiers
20 DB Push Presses
10 Push Ups