Settimana 13-18 giugno 2022

Lunedì 13 giugno 2022

STRENGTH – BACK SQUAT

3-3-3

WOD – FOR TIME

50-40-30-20-10
Sit Ups
Front Rack Reverse Lunges
Then
5 ROUNDS
20 Thrusters
15/8 Push Ups

Martedì 14 giugno 2022

STRENGTH – COMPLEX

3 Deadlifts
3 Power Cleans

WOD – 3x AMRAP 4’

27/21 Cal Row
21 Power Cleans
15 Burpee Box Jumps
Rest 3’

Mercoledì 15 giugno 2022

WOD – 4 ROUNDS

300 m Run
3 Rope Climbs
9 Barbell Squats
9 Handstand Push Ups

Giovedì 16 giugno 2022

STRENGTH – DEADLIFT

10-8-6-4-2

WOD – AMRAP 13’

1 Deadlift
1 Burpee Pull Up
1 DB Thruster
2 Deadlifts
2 Burpee Pull Ups
2 DB Thrusters
3 Deadlifts
3 Burpee Pull Ups
3 DB Thrusters

Venerdì 17 giugno 2022

STRENGTH – SHOULDER PRESS

5-5-5-5

WOD – AMRAP 16’

3/6 Strict Dips
15 Sit Ups
80 m Farmer Carry

Sabato 18 giugno 2022

WOD – EMOM 16’

I 3 Hang Power Cleans
3 Front Squats
3 Push Presses
II 15/12 Cal Row

ENDURANCE

Day 1
2×1000 m Row
2×750 m Row
2×500 m Row
Work:Rest 1:1

Day 2
10 Rounds
200 m Run
15 Wall Ball Shots

SIXPACK

5 ROUNDS
10 Strict Toes To Bar
30 Russian Twist 12/8 Kg
30’’ Plank Rotation

MED BALL GHD SIT UP
4×15

HULK BULK

Bench Press
4,5,6,7,8@70%

Farmer Carry
4×40 m

Chest Press
3×10

BADASS

Back Squat
4,5,6,7,8 @68%

Romanian Deadlift
3×12

Bulgarian SPlit Squat
3×6

VEGA

GRETTEL
10 ROUNDS
3 Clean And Jerkss 60/40
3 Burpees Over Bar
Rest 2’
AMRAP 7’
2-4-6-… Kipping Handstand Push Ups
3-6-9-… Box Jump Overs
4-8-12-… Pistols