Lunedì 11 luglio 2022
STRENGTH – FRONT SQUAT
5-5-5-5
WOD – 3 ROUNDS
21 Burpees
12 Front Squats
21 Step Up
Martedì 12 luglio 2022
WOD – AMRAP 13’
12 Handstand Push Ups
8/4 Bar Muscle Ups
4 Power Cleans
Mercoledì 13 luglio 2022
STRENGTH – DEADLIFT
5-5-3-3
WOD – FOR TIME
200-200-200-200
m Run
20-40-60-80
Double Unders
4-8-12-16
Deadlifts
Giovedì 14 luglio 2022
STRENGTH – 3 ROUNDS
100 m Farmer Carry
10 Back Squat
WOD – 3 ROUNDS
50 Russian Swings
30 Knees To Elbows
30/15 Ring Push Ups
Venerdì 15 luglio 2022
WOD – E2MO2M x 12 ROUNDS
5/3 Strict Pull Ups
10 Air Squats
10 Push Press
Max Elbow Plank Unbroken
Sabato 16 luglio 2022
WOD – FOR TIME
Cash In
1200/1000 m Row
Then
12-9-6
Thrusters @70/45
6-4-2
Rope Climbs
Cash Out
1200 m Run
ENDURANCE
Day 1
2 ROUNDS
1200/1000 m Row
100 Cal Bike
Day 2
5x
400 m Run
500/400 m Row
Rest 3’
SIXPACK
4 ROUNDS
1’ Weighted Sit Up 9/6
1’ Knees To Elbows
1’ GHD Supine Hold
2’ Rest
HULK BULK
Bench Press
5@70%
5@75%
4@80%
2×4@80+%
10@55%
Tricep Pushdown
4×25
BADASS
Pause Back Squat
4×5
E2MO2M x 5 Rounds
20 DB Walking Lunges
VEGA
3 ROUNDS
3 Clean And Jerks @70%
10 GHD Sit Ups
Rest 1’30’’
3 ROUNDS
1 Clean And Jerks @>70%
10 GHD Sit Ups
Rest 1’30’’
AMRAP 10’
40 Double Unders
20 Alternate DB Snatch
10 Hang Power Cleans 60/40