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