Lunedì 05 luglio 2021
SKILL – ROPE JUMP
WOD – FOR TIME
1 ROUND
100 Double Unders
30 Thrusters
100 Double Unders
T.C. 9’
Then
3 ROUNDS
50 Air Squats
10 Strict Pull Ups/Bent Over Row
20 Push Ups
T.C. 9’
Martedì 06 luglio 2021
STRENGTH – EMOM 12
I 5-10 Strict Toes To Bar
II 8-15 Deficit Push Ups
III 6-10 Weighted Lunges
WOD – AMRAP 7’
4 Box Jumps 75/60
5 Shoulder Press 50/35
Mercoledì 07 luglio 2021
WOD – AMRAP 20′
25 Knees To Elbows
50 KB Sumo Deadlifts High Pull
25 KB Step Over
50 Sit Ups
25 Burpees
50 KB Russian Swings
Giovedì 08 luglio 2021
STRENGTH – COMPLEX
3 Deadlifts
3 Hang Power Cleans
3 Thrusters
WOD – 10 ROUNDS
12/10 Cal Row
3 Thrusters
Venerdì 09 luglio 2021
WOD – AMRAP 15’
20 Squat Cleans
20 Box Jumps
20 OH Walking Lunges
Sabato 10 luglio 2021
WOD – FOR TIME
42-30-18
Alternating DB Hang Snatch
Weighted Sit Ups
400 m Run
15-12-9
Devil Presses
Toes To Bar
EXTRA CREDIT
ENDURANCE
Cash In 1 Mile Run
10 ROUNDS
9 Cal SkiErg
6 Wall Ball Shots
3 Burpees
Cash Out 800 m Run
SIXPACK
4 ROUNDS
12 Med Ball GHD Sit Ups
10 Alternate V-Ups
30’’ Plank Hold
HULK BULK
BENCH PRESS
3×5@60%
3×4@70%
3×3@80%
Max Reps@60%
3 Set
15 Reverse Barbell Curls
15 Rear Delt Flies
BADASS
HIP THRUST
10-12-15-12-10
3 Set
8 Romanian Deadlifts
45’’ Sorensen Hold
VEGA
DEADLIFT
5@65,70,75,80%
FOR TIME
10 Muscle Ups
25 Deadlifts 100/70
1000 m Row