Lunedì 12 agosto 2024
STRENGTH – BACK SQUAT
5-5-5
Then
Max reps @80%5RM
WOD – 4 ROUNDS
In 2’
3-2-1
Front Squats
Burpee Facing
Max DB Hang Snatches
1’30” Rest
Martedì 13 agosto 2024
SKILL – SPLIT JERK
WOD – NFT or Not For Reps
AMRAP 7’
3 Shoulder To Overheads
6 Seated Med Ball Throws
18 Med Ball Russian Twists
Mercoledì 14 agosto 2024
COUPLE WOD – 5 ROUNDS
60 Double Unders/ Single Unders – Each
At The Same Time
50 Burpees – Total At The Same Time
400 m Run – Together
30/20 Pistols Squats*/Walking Lunges -Split Reps
EXTRACREDIT
ENDURANCE CLASS
FOR TIME
500/400 m Row
15 DB Overhead Walking Lunges
Rest 2’
500/400 m Row
15 Burpees Over Rower
Rest 2’
500/400 m Row
15 DB Hang Cleans
Rest 2’
500/400 m Row
15 Toes To Bar
Rest 2’
500/400 m Row
15 Wall Ball Shots
BADASS CLASS
Deadlift Deadstop
8-8/6-8/5
DB Romanian Deadlift
12/10-12/10-12/10
Step Ups
3×10
Clam Shell
3×20
SIXPACK
3 ROUNDS
45’’ On 15’’ Off
I GHD Sit Ups
II Alternate V-Ups
III Lateral Crunches
IV Elbow Plank
V Rest
HULK BULK
1-2-3-4-5-6-7-8-9-10
Bench Press @80%BW
Strict Pull Ups
Hammer Curls
3×15
Pushdowns
3×15
VEGA
Pause Snatch
6×4@60/70%
Then
5 Km Run