Lunedì 19 agosto 2024
WOD – “THE CHIEF”
5 ROUNDS
3 Power Cleans
6 Push Ups
9 Air Squats
Rest 1’
Martedì 20 agosto 2024
WOD – AMRAP 12’
10 Cals Row/Bike
8/4 Ring Dips
6 Single Arm KB Russian Swings
WOD – MINI-SIXPACK
2 ROUNDS
30”+30” Ring Single Arm Plank Hold
1’ Rest
Mercoledì 21 agosto 2024
STRENGTH – SHOULDER PRESS
6-6-6
Then
Max Reps @ 80%
WOD – 3 ROUNDS
1’ 8 Shoulder Presses
1’ 15 Box Jumps
1’ 15 Ring Rows
1’ 8 Burpee Pull Ups
1’ Max Cal Bike
1’ Rest
Giovedì 22 agosto 2024
WOD – NOT FOR TIME or REPS
IN 15’
2 ROUNDS
10 Ground To Overheads Load 1
200 m Run
2 ROUNDS
8 Ground To Overheads Load 2
200 m Run
1 ROUND
5 Ground To Overheads Load 3
200 m Run
Then
Max Reps @ Load 3
Venerdì 23 agosto 2024
STRENGTH – PULL UP
Test Max Reps
Then
3×60% Max Reps
WOD – FOR TIME
500/400 m Row
20 Pike Push Ups/15DB Presses
500/400 m Row
35/20 Hand Release Push Ups
500/400 m Row
50/25 Push Ups
Sabato 24 agosto 2024
COUPLE WOD – AMRAP 24′
E2MO2M
5 Synchro Push Ups
10 Synchro Air Squats
Max Distance Row
EXTRACREDIT
ENDURANCE CLASS
FOR TIME
1000 m Run
1000/800 m Row
50 m Burpees Broad Jumps
3×10 Back Squat Unbroken @45%
50 m Bear Crawl
50/40 Cal Bike
1000 m Run
BADASS CLASS
Back Squat
8/6-8/6-8/6-12/10
Hip Thrust
8/10-8/10-8/10
3×20 DB Walking Lunges
1’ Rest
SIXPACK
4 ROUNDS
30’’ Hollow Hold
30’’ Seated Med Ball Throws
30’’ Med Ball Dead Bugs
60’’ Rest
HULK BULK
Close Grip Bench Press
6-6-6-6
DB Flyes
20-20-20
Hammer Curl
20-20-20
VEGA
FOR TIME
15 Clusters 50/35
30/25 Cal Bike
15 Clusters 50/35
Practice
E2MO2M x 10′ (5 Rounds)
1 Pegboard
5 Heavy DB Presses