Lunedì 10 luglio 2023
WOD – “RANDY”
FOR TIME
75 Power Snatches @35/25
STRENGTH – SIXPACK
AMRAP 8’
5-10 Strict Toes To Bar
30”+30” Lateral Plank Hold
Rest 40”
Martedì 11 luglio 2023
STRENGTH – 4 SETS
5 Bent Over Row
10 Ring Rows
Rest 2’
WOD – EVERY 5’ FOR 3
ROUNDS
800 m Run
Max Reps DB Step Ups
Mercoledì 12 luglio 2023
WOD – AMRAP 20’
3-6-9-12
Handstand Push Ups
Ground To Overheads
Burpees
Giovedì 13 luglio 2023
STRENGTH – 3 SETS
10 Back Squat @BW
200 m Run
WOD – FOR QUALITY
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
Strict Ring Dips
20” L-Sit After Each Set
Venerdì 14 luglio 2023
WOD – AMRAP 15’
Add Load Every 5’
1 Power Clean
3 Hang Power Cleans
15 Air Squats
15 Sit Ups
Sabato 15 luglio 2023
WOD – FOR TIME
5 ROUNDS
10 Deadlifts
10 Toes To Bar
3 ROUNDS
15 DB Thrusters
15 Burpees
1 ROUND
5 Rope Climbs
50/40 Cal Row
EXTRACREDIT
ENDURANCE
DAY 1
“DEE”
4 ROUNDS
40 Air Squats
30 Hand Release Push Ups
20 Burpees
400 m Run
DAY 2
5x
500 m Row
3’ Rest
SIXPACK
4 ROUNDS
15 GHD Sit Ups
15 MedBall Seated Throws
15+15 Lateral V-Ups
15m+15m One Hand
Farmer Carry
Rest 1’
HULK BULK
Superset
Bench Press
20-20-15-15-10-10
Chest Supported DB Row
10-10-15-15-20-20
3x
25 Skull Crushers
25 DB Hammer Curls
BADASS
LEG PRESS
4×12
Bulgarian Split Squats
12-12-12
Banded Lateral Walk
3x15m+15m
VEGA
FOR TIME
30 Deadlifts 150/90
20 Front Squats 90/60
10 Squat Snatches 60/40