Lunedì 12 luglio 2021
STRENGTH – EMOM 12’
I 3 Power Clean
II 6-9 Strict Pull Up
WOD – 3 ROUNDS
15 Power Cleans And Jerks
15 Burpees Over
Martedì 13 luglio 2021
WOD – AMRAP 15’
30 Double Unders
10 Push Ups
10-20-30-40 Cal Row
HULK BULK
3x 15 Bent Over Row
15 Barbell Curls
15 Shoulder Press
Mercoledì 14 luglio 2021
STRENGTH – DEADLIFT
5-5-5-5
WOD – FOR TIME
2-4-6-8-10-12
Toes To Bar
Deadlifts
15 Wall Ball Shots
Giovedì 15 luglio 2021
WOD – NANCY
5 ROUNDS
400 m Run
15 Overhead Squats
Venerdì 16 luglio 2021
WOD – 5 ROUNDS
5 Bent Over Row
5 Push Presses
15 Push Ups
5 Bent Over Row
5 Push Presses
15 Air Squats
3 ROUNDS FOR DISTANCE
1’ Rowing/Bike
1’ Thruster
1’ Burpees
2’ Rest
Sabato 17 luglio 2021
WOD – 1 ROUND
10 Handstand Push Ups
15 Front Squats
25 Box Jumps
50 Pull Ups
100 Wall Ball Shots
200 Double Unders
400 m Run
EXTRA CREDIT
ENDURANCE
Day 1
Test 5000 m Row
Day 2
250-500-750-500-250 m Row
20-35-50-35-20 Cal Bike
SIXPACK
3x
1’ Plank Hold
1’ Rest
6 Set
6 Toes To Bar
16 V-Ups
26 Crunches
HULK BULK
Shoulder Press
6-7-8-9-10
3 Superset
15 DB Lateral Raises
15 Banded Pull Apart
BADASS
Pause Back Squat
4-4-4-4-4
DB Walking Lunges
12-12-12-12
VEGA
3 ROUNDS
800 m run
3x 1 Rope Climb
3 Thruster 65/45