Lunedì 10 giugno 2024
WOD – 3 ROUNDS
In 3’
400 m Run
Max Reps Push Presses
Rest 2’
Then
1 ROUND
10-8-6-4-2
Burpee Pull Ups
20-15-10-5
DB Snatches
Martedì 11 giugno 2024
STRENGTH – EMOM 12′
I 3 Power Cleans
2 Thrusters
II Easy Row
WOD – AMRAP 10’
10 Deadlifts
8 Push Ups
6 Power Cleans
4 Toes To Bar
2 Thrusters
1 Wall Walk
Mercoledì 12 giugno 2024
STRENGTH – 4 SETS
6 Bent Over Row
10 Weighted Sit Ups
WOD – 6 ROUNDS
30/24 Cal Row
20 Wall Ball Shots
20/10 Hand Release Push Ups
Giovedì 13 giugno 2024
STRENGTH – THRUSTER
2-2-2-2
WOD – COUPLE HERO WOD
“TOMMY V”
FOR TIME
21 Thrusters
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
Venerdì 14 giugno 2024
STRENGTH – WEIGHTED PULL UP
4-4-4-4
WOD – 10 ROUNDS NOT FOR TIME
5 Handstand Push Ups
25 Double Unders
Sabato 15 giugno 2024
WOD – COUPLE WOD FOR TIME
100 DB Deadlifts
80 DB Push Presses
60 Burpees Over DBs
40 DB Devil Presses
20 DB Thrusters
EXTRACREDIT
ENDURANCE CLASS
3 ROUNDS
600 m Run
80 m Farmer Carry
600/500 m Row
30 Toes To Bar
35/28 Cal Bike
40 m Overhead Lunges
30/20
SIXPACK
5 ROUNDS
8-12 GHD Sit Ups
10 Alternate Med Ball V-Ups
HULK BULK
INCLINE DB BENCH PRESS
4×8
5 SET
8 Dips
20 Reverse Grip Barbell Curl
BADASS
PAUSE BACK SQUAT
3-3-3-3-3
4 ROUNDS
16 DB Walking Lunges
Rest 1’
VEGA
4 ROUNDS
1000 m Row
30 GHD Sit Ups
6 Push Jerks 90/60
Then
40 Handstand Push Ups