Lunedì 05 agosto 2024
STRENGTH – EMOM 6’
1 Cluster
WOD – AMRAP 12’
10 Cal Row/6 Cal Bike
3 Thrusters
12 Cal Row/ 8 Cal Bike
3 Thrusters
12 Cal Row/10 Cal Bike
3 Thrusters
…
Martedì 06 agosto 2024
WOD – FOR TIME
21-15-9
Pull Ups
DB Clean And Jerks Right
DB Clean And Jerks Left
POST WOD
200 m DB Single Arm
Overhead Carry
Mercoledì 07 agosto 2024
STRENGTH – BENCH PRESS
10 RM
Then
Max reps @10 RM
WOD – FOR TIME
10 Push Presses
20 Toes To Bar
40 Deadlifts
20 Toes To Bar
10 Push Presses
Giovedì 08 agosto 2024
SKILL – BEHIND THE NECK JERK
5×2
WOD – 5 ROUNDS NFT
50 Double Unders
3 Jerk
8 Overhead Lunges
Venerdì 09 agosto 2024
WOD – AMRAP 20′
200 m Run
20/12 Push up
4 Devil Presses
Sabato 10 agosto 2024
WOD – 3 ROUNDS
100 m Farmer Carry
50 m Walking Lunges
50 Sit Ups
3 Rope Climbs
STRENGTH – SIXPACK
2’ Plank Hold
1’ Rest
1’+1’ Side Plank
1’ Rest
50 Barbell Good Morning
EXTRACREDIT
ENDURANCE CLASS
“Partner Small”
3 ROUNDS
1000/800 m Row
50 Burpees
50 Box Jumps
800 m Run
SIXPACK
E2MO2M 16’ (8 Rounds)
12 GHD Sit Ups
5”/10” Hanging L-Sit
100 Sit Ups For time
HULK BULK
Bench Press
20’ To Find 5 RM
4 ROUNDS
10+10 One Arm DB Row
12 Bench Presses @50%5RM
15 GHD Sit Ups
VEGA
FRONT SQUAT
8-8-8-8
5 ROUNDS FOR QUALITY
30” Hollow Rocks
12 Strict Dips
12 Alternate Pistols
6 Bar Muscle Ups