Lunedì 07 agosto 2023
STRENGTH – DIPS
3 Sets
10-15 Dips
Or
6 Sets
3-5 Dips
WOD – 5 ROUNDS
In 2’
30” L-Sit Hold
10 Burpees To Target
Max Distance Farmer Carry
Martedì 08 agosto 2023
WOD – 5 ROUNDS
10 Chest To Bar
10 Deadlifts @100/75
10-8-6-4-2
Strict Handstand Push Ups
Mercoledì 09 agosto 2023
STRENGTH – POWER CLEAN
In 10’
Power Clean 2RM
EMOM 5’
3 Hang Power Clean
WOD – FOR TIME
500/400 m Row
30 Hang Power Cleans
500/400 m Row
Giovedì 10 agosto 2023
COUPLE WOD – FOR TIME
800 m Run Together
50 Burpee Box Jump Overs
50 Hang To Overheads
50 Wall Ball Shots
50 DB Renegade Row + Push Ups
50 Wall Ball Shots
50 Hang To Overheads
50 Burpee Box Jumps
800 m Run Together
Venerdì 11 agosto 2023
WOD – AMRAP 8’
2 Wall Walks
4 Box Jump Overs
STRENGTH – SIXPACK
3x
20-15 Weighted Sit Up
1’ Elbow Plank Hold
Rest 1’
Sabato 12 agosto 2023
WOD AT HOME – 5 ROUNDS
200 m Run
25 Air Squats
15 V- Ups
EXTRA
5x
Max L-Sit Hold
Rest 1’30”
Per maggiori informazioni sul programma per le vacanze
e per le versioni con i manubri o con la sbarra chiedi in segreteria.
EXTRACREDIT
ENDURANCE
Day 1
BIKE CONDITIONING
2 ROUNDS
3 Miles
2 Miles
1 Mile
Rest 3’ Between Sets
Day 2
FOR TIME
300 Cal Row
100 Burpees Over Rower
You Can Partition The Reps As You Prefer
SIXPACK
5 ROUNDS
45” Flutter kicks
45” Side Plank
45” Tuck Crunches
45” Side Plank
45” Rest
HULK BULK
DB Bench Press
4×8
Skull Crusher
3×12
Tricep Pushdown
3×25
BADASS
Deadlift
3×10
4 ROUNDS
8+8 Bulgarian Split Squat
8+8 Box Step Ups
Barbell Good Morning
4×25
VEGA
E2MO2M 16’
2 Low Hang Cleans + 1
Split Jerk
Start @77%
10 ROUNDS
10/8 Cal Assault Bike
8 Chest To Bar Pull Ups