Lunedì 05 giugno 2023
STRENGTH – EMOM 10′
Add weight every 2′
5 Push Presses
Immediately followed by
EMOM 5′
1 Push Press
WOD – FOR TIME
50-40-30-20-10
Russian Swings
Sit Ups
Martedì 06 giugno 2023
STRENGTH – BACK SQUAT
5×5
WOD – IN 8’
3 ROUNDS
400 m Run
15 Goblet Squat
Then
Max Push Ups
Mercoledì 07 giugno 2023
WOD – IN 18’
5 ROUNDS
50 Double Unders
16 DB Snatches
Then
3 RM Power Clean
Giovedì 08 giugno 2023
WOD – “NATE”
AMRAP 20’
2 Ring Muscle Ups
4 Handstand Push Ups
8 American Swings
Venerdì 09 giugno 2023
WOD – AMRAP 16′
500/400 m Row
20 Wall Ball Shots
12 Knees To Elbows
Sabato 10 giugno 2023
WOD – 3 ROUNDS
100 m Farmer Carry
25 Box Jumps
15 Squat Cleans
EXTRACREDIT
ENDURANCE
Day 1
AMRAP 35’
500 m SkiErg
30 Cal Bike
30 Burpees
50 Walking Lunges
Day 2
5 km Run
100 Burpees Pull Ups
Split Meters And Reps As You Prefer
SIXPACK
3 ROUNDS
40” Alternate V-Ups
20” Rest
40” Dead Bugs
20” Rest
40” Crunches
20” Rest
3x
Max Strict Toes To Bar
HULK BULK
Bench Press
5-4-3-1-1-1
For Time
100 Barbell Curls 20/15
BADASS
Hip Thrust
5 RM
AMRAP 6’
12 Barbell Good Morning
12 Barbell Front Squats
VEGA
Clean And Jerk
EMOM 12’
1 Rep @85+%
From 0 To 3’
20 Thrusters 60/40
Max Reps Bar Muscle Ups
Rest 3’
From 6’ To 9’
20 Bar Muscle Ups
Max Reps Thrusters 60/40