Lunedì 06 luglio 2020
WOD – EMOM 20’
I 6 Front Squats + 5 Strict Pull Ups
II 15’’ Bottom Front Squat Hold + 10 Tuck Crunches
Martedì 07 luglio 2020
WOD – 2 ROUNDS FOR TIME
20 Pull Ups
50 Sit Ups
50 Burpees
75 Wall Ball Shots
100 Double Unders
Mercoledì 08 luglio 2020
STRENGTH – THRUSTER
4-4-4-4-4
WOD – AMRAP 15’
1’ Max Cal Row/Bike
1’ Rest
1’ Max Thrusters
1’ Rest
Giovedì 09 luglio 2020
WOD – 3 ROUNDS
10 Hang Clean And Jerks @50/35
15 Push Ups
10 Hang Clean And Jerks
10 Box Jumps 75/60
Venerdì 10 luglio 2020
WOD – FOR TIME
5000 m Row Or 10 KM Bike
E5M05M
10 Shoulder Press @30/20
10 Bent Over Row
10 V-Ups
T.C. 30’
Sabato 11 luglio 2020
WOD – AMRAP 16’
3 Wall Climbs
9 American Swings @32/24
12 Sit Ups
EXTRA CREDIT
ENDURANCE
300 m Row
50 Burpees
500 m Row
100 Sit Ups
700 m Row
150 Lunges
700 m Row
100 Box Jumps
500 m Row
50 Burpees
300 m Row
SIX PACK
3x
Max L-Sit Hold
5x
20 Crunches
20 Reverse Crunches
40’’ Plank Hold
HULK BULK
Lat Machine 4×10
1 Arm DB Row 20-15-12-12
DB Biceps Curls 4×15
BAD ASS
Hip Trust 12-10-8-8-8
3 Rounds:
20 m Walking Lunges Into 12 Romanian Deadlifts
Rest 1’