Lunedì 07 giugno 2021
STRENGTH – COMPLEX
1 Power clean
1 Hang Squat Clean
2 Front Squats
WOD – 3 ROUNDS
AMRAP 3’
6 Burpees
6 Hang Cleans
12 Sit Ups
Rest 2’
Martedì 08 giugno 2021
WOD – 6 ROUNDS
18 Double Unders
15 Sit Ups
12 DB Renegade Rows
9 Box Jumps
7 Deadlifts
Mercoledì 09 giugno 2021
SKILL – EMOM 10’
30’’ Handstand Hold
5 Strict Pull Up
WOD – AMRAP 10’
10 Push Presses 40/30
10 Back Rack Lunges
10 Plate Ground To Overhead
Giovedì 10 giugno 2021
WOD – FOR TIME
50 Cal Row
25 Push Ups
25 Toes To Bar
40 Cal Row
20 Push Ups
20 Toes To Bar
30 Cal Row
15 Push Ups
15 Toes To Bar
Venerdì 11 giugno 2021
WOD – AMRAP 8’
5 Hang Clean & Jerk
6 Back Squat
SIXPACK
3x Max L-Sit (in 5’)
3 Set:
15 BB Good Morning
20 Russian Twist
Sabato 12 giugno 2021
WOD – FOR TIME
1 ROUND
150 Double Unders
30 Push Presses
15 Strict Pull Ups
2 ROUNDS
75 Double Unders
15 Push Presses
10 Kipping Pull Ups
3 ROUNDS
50 Double Unders
10 Push Presses
5 Kipping Pull Ups
EXTRA CREDIT
ENDURANCE
3 Set
2000 m Row
Rest 3’
SIXPACK
4 Set
12 GHD Sit Ups
8+8 Alternate V-Ups
5’ Plank AFSAP
HULK BULK
5 Set
6/8 DKB Strict Presses
15 KB Bicep Curls
BADASS
3×8
Single Leg Romanian Deadlifts
Hip Thrust
5×8
10’’ Hold Last Rep
VEGA
4x
In 3’
3 ROUNDS
4 Bar Muscle Up
8 DDB Hang Clean 2×22,5/15
Max Cal Row
2’ Rest