07. Set
Lunedì 07 settembre 2020
STRENGTH – COMPLEX
6 Set
1 Squat Clean
2 Front Squats
WOD – 3 ROUNDS FOR TIME
5 Squat Clean And Jerks
30 Sit Ups
20’’ Handstand Hold
Martedì 08 settembre 2020
STRENGTH – EMOM 10’
I 30’’ Max Effort Row
II 30’’ Hollow Hold
WOD – AMRAP15’
21 Wall Ball Shots
14 Push Ups
14 Deadlifts 60/40
400/350 m Row/18/15 Cal Bike
Mercoledì 09 settembre 2020
WOD – 10 ROUNDS FOR TIME
15 KB Russian Swings
8/3 Strict Pull Ups
Giovedì 10 settembre 2020
WOD – 5 ROUNDS FOR TIME
12 Front Squat
14 Toes To Bar
54 Double Unders
Venerdì 11 settembre 2020
WOD – EMOM 24’
I 7 Chest To Bar Pull Ups
II 14 Hang Clean And Jerks
III 7 Handstand Push Ups
IV 14 Burpees Box Jump
Sabato 12 settembre 2020
WOD – COUPLE WOD
50 Push Presses
50 Back Squats
400 m Run
40 Push Jerks
40 Squat Cleans
400 m Run
EXTRA CREDIT
HULK BULK
20-18-16-14-12-10
Bench Press AHAP
20-20-20-20-20-20
DB Hammer Curl
Rear Delt Fly
4×15
BAD ASS
Tempo Back Squat
5 Set 5 Reps
5-3-X-0
DB Romanian Deadlift
16-16-12-12
Bulgarian Split Squat
8-8-8-8
BE BETTER
6 ROUNDS
20 Sit Ups
20 Cal SkiErg
6 ROUNDS
15 Tuck Crunches
15 Med Ball Squat Cleans