Lunedì 08 luglio 2024
STRENGTH – DEADLIFT
8-6-4-4
WOD – EVERY 2’ FOR 8 ROUNDS
5 Deadlifts
10 Wall Ball Shots
Martedì 09 luglio 2024
WOD – 4 ROUNDS
75 Double Unders
50/40 Cal Row
10 Hang Squat Clean And Push Press
Mercoledì 10 luglio 2024
WOD – “BEAR COMPLEX”
5 ROUNDS
Complete 7 Unbroken
Sets Of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Then:
AMRAP 9’
1 Bear Complex
100 m Run
Giovedì 11 luglio 2024
WOD – EVERY 6’ FOR 5 ROUNDS
400 m Run
20 Box Jump Overs
10 DB Snatches
5 Wall Walks
Venerdì 12 luglio 2024
WOD – 2 SETS
A.
3 ROUNDS
15 DB Push Presses
10 Pistols/16 DB Reverse Lunges
B.
40/34 Cal Bike
10/8 DB Devil Presses
Sabato 13 luglio 2024
SKILL – 4 ROUNDS
In 30” 2 Snatches
In 30” 2 Clean And Jerks
In 30” 2 Thrusters
In 30” Load The Barbell
WOD – FOR TIME
30/24 Cal Row
20 Snatches
30/24 Cal Row
20 Clean And Jerks
30/24 Cal Row
20 Thrusters
EXTRACREDIT
ENDURANCE CLASS
COUPLE WOD
Until 200 Burpees
2’ On 2’ Off
21 Air Squats
15 Sit Ups
9 Push Ups
Max Burpees
SIXPACK
5 ROUNDS
1’ Plank Hold
3+3 Get Up Sit Ups
35+35 m One Arm Farmer Carry
Rest 2’
HULK BULK
DB Fly
3×20
Bench Press
8-8-8-8-8
5x Max Dips
Rest 2’
BADASS
Back Squat
7-7-7-7
3 Sets
10+10 One Leg Hip Thrust
20 Hip Extensions
VEGA
FOR LOAD
10’ To Establish Max Complex
1 Power Snatch
2 Hang Snatches
3 Overhead Squats
3 ROUNDS
400 m Run
15 Chest To Wall
Handstand Push Ups