Lunedì 06 giugno 2022
WOD – COUPLE WOD
3 ROUNDS
800 m Run
30 Burpees
50 Hang Power Cleans
Martedì 07 giugno 2022
STRENGTH – BACK SQUAT
5-5-3-3-3
WOD – AMRAP 12’
3 Strict Pull Ups
6 DB Push Ups
9 DB Squats
Mercoledì 08 giugno 2022
WOD – AMRAP 18’
500/400 m Row
30 Push Presses
100 Double Unders
500/400 m Row
30 Front Squats
100 Double Unders
500/400 m Row
30 Thrusters
100 Double Unders
Giovedì 09 giugno 2022
WOD – 10 ROUNDS
10/8 Cal Bike
8 Hang Snatches 30/20
STRENGTH – HULK BULK
10-9-8-7-6-5-4-3-2-1
Shoulder Presses
Bicep Curls
Venerdì 10 giugno 2022
SKILL – PRACTICE
Hollow – Arch
Kipping Pull Up
Butterfly Pull Up
WOD – AMRAP 13’
3/6 Strict Ring Dips
30 Double Unders
9-12-15-18…
KB Russian Swings
Sabato 11 giugno 2022
WOD – EMOM 24’
I Max Reps Clean And Jerks
II Max Reps Sit Ups
III Max Reps Back Squats
IV Rest
V Max Cal Row
VI Rest
EXTRA CREDIT
ENDURANCE
DAY 1
FOR TIME
50-40-30-20-10
Burpee Overs
One Arm DB Thrusters
DAY 2
FOR TIME
1500 m SkiErg
2500 m Row
3 Miles Bike
SIXPACK
4 ROUNDS
1’ Dead Bugs
1’ Alternate V-Ups
1’ Rest
8 ROUNDS
5 Evil Wheels
Rest 45’’
HULK BULK
Bench Press
6-6-6-6
Hex Press
20-20-15-15-20
Hammer Curl
20-20-15-20
BADASS
Pause Back Squat
5-5-5
3 Sets
8+8 Leg Curls
15 DB Cyclist Squat
100 Russian Swings
VEGA
FOR TIME
50 Strict Handstand Push Up
Rest 5’
5 ROUNDS
25 GHD Sit Ups
5 Rope Climbs
Rest 5’
FOR TIME
30 Overhead Squats 70/45