Lunedì 08 agosto 2022
STRENGTH – EMOM 10’
I 30’’ Handstand Hold
II 30’’ Back Squat @BW
WOD – AMRAP 12’
3 Wall Walks/6 Strict Handstand Push Ups
25 KB Swings
Martedì 09 agosto 2022
STRENGTH – SIXPACK
AMRAP 8’
8/4 Strict Knees To Elbows
10 V-Ups
30’’+30’’ Side Plank Hold
WOD – Cuple Wod
“MINI MURPH”
400 m Run Together
20 ROUNDS
I Go You Go
5 Pull Ups
10 Push Ups
15 Air Squats
Then
400 m Run Together
Mercoledì 10 agosto 2022
SKILL – DOUBLE UNDER
Practice
WOD – 4 ROUNDS
100 Double Unders
1 Round DT
80 Double Unders
1 Round DT
60 Double Unders
1 Round DT
40 Double Unders
1 Round DT
*1 Round DT:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Giovedì 11 agosto 2022
SKILL – HANG SNATCH
3-3-3
WOD – 2 ROUNDS
AMRAP 3’
8 Devil Presses
5 Burpee Pull Ups
Max Cal Row
Rest 2’
AMRAP 3’
8 Devil Presses
5 Burpee Pull Ups
Max Hang Power Snatches
Rest 2’
Venerdì 12 agosto 2022
STRENGTH – BADASS
EMOM 12’
I Tempo Romanian Deadlifts (3011)
II 30’’ Wall Sit
WOD – FOR TIME
30-20-10
DB/KB Thrusters
Box Jumps 75/60
ENDURANCE
FOR TIME
1600 m Run
50 Wall Ball Shots
1200 m Run
50 Step Ups 9/6
800 m Run
50 Burpees
400 m Run
50 GHD Sit Ups
SIXPACK
4×20 GHD Sit Ups
FOR TIME
5’ Elbow Plank
Every Break 15 Crunches
HULK BULK
5 ROUNDS
10 Bench Presses @60%
10 Strict Pull Ups
10 Handstand Push Ups
DB Curl
3×10
BADASS
Hip Thrust
4×12
4 Sets
6+6 Bulgarian Split Squat
Sumo Goblet Squat
3×10
VEGA
5 Sets
2 Strict Ring Muscle Up + 4 Kipping Ring Muscle Ups
Cash In
1000/750 m SkiErg
Then
3-2-1
Rope Climbs
21-15-9
Box Jump Overs 60/50