Lunedì 12 giugno 2023
WOD – 5 ROUNDS
15 Power Snatches
2 Rounds “Cindy”
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
Martedì 13 giugno 2023
STRENGTH – COMPLEX
1 Clean + 1 Front Squat
WOD – FOR TIME
500/400 m Row
3 ROUNDS
12 Deadlifts
9 Hang Cleans
6 Front Squats
400 m Run
2 ROUNDS
12 Deadlifts
9 Hang Cleans
6 Front Squats
24/18 Cal Bike
1 ROUND
12 Deadlifts
9 Hang Cleans
6 Front Squats
Mercoledì 14 giugno 2023
STRENGTH – WEIGHTED STRICT PULL UPS
4-4-4-4
COUPLE WOD – AMRAP 20’
30 m DKB Front Rack Carry
12 DB Snatches
30 m DKB Front Rack Carry
Switch Every Round
Giovedì 15 giugno 2023
STRENGTH – EMOM 10′
I Max Handstand Hold
II 10 Alternate Med Ball V-Ups
WOD – AMRAP 15’
50 Step Ups
50 Sit Ups
40 Lunges
40 Burpees
30 Wall Ball Shots
30 Box Jumps
Max Handstand Push Ups
Venerdì 16 giugno 2023
WOD – EMOM 18’
I 2 Clusters AHAP
II 1 Rope Climb Legless
III 8/6 Cal Bike Sprint Or 12/9 Cal Row
Sabato 17 giugno 2023
WOD – FOR TIME
800 m Run
40 DB Hang Clean And Jerks
40 Push Ups
30 DB Hang Clean And Jerks
30 Push Ups
20 DB Hang Clean And Jerks
20 Push Ups
800 m Run
EXTRACREDIT
ENDURANCE
Day 1
7 km Run
Day 2
3 ROUNDS
30/25 Cal Bike
15 Burpees
SIXPACK
4 SETS
12 GHD Hip Extensions
12 GHD Sit Ups
50-40-30
Crunches
“ Plank Hold
HULK BULK
Incline Bench Press 30°
6-6-6-6
4 SETS
15 Pushdowns
10 Inclined DB Curls
BADASS
ROMANIAN DEADLIFT
8-8-8-8
Back Rack Reverse Lunges
5-5-5
4 SETS
12 DB Deadlifts
VEGA
5 SETS
3 Split Jerk @80%
AMRAP 8’
4 Clean And Jerks 60/40
2 Ring Muscle Ups
4 SETS
15 m Handstand Walk
30” Hollow Hold