Settimana 14-19 agosto 2023

Lunedì 14 agosto 2023

WOD AT HOME – PULL UP BAR VERSION

AMRAP 20’
50 Double Unders/ Lateral Hops
9 Burpee Pull Ups
Rest 1’

EXTRA – SIXPACK

3x
30” Side Plank Dx
30” Side Plank Sx
Rest 30-40”

Per maggiori informazioni sul programma per le vacanze e
per le versioni con i manubri o con la sbarra chiedi in segreteria.

Martedì 15 agosto 2023

Allenamento in App

Mercoledì 16 agosto 2023

Allenamento in App

Giovedì 17 agosto 2023

WOD – EVERY 3’ FOR 6 ROUNDS

ALTERNATE
A.
12 Barbell Squats
12 Pull Ups
Max Cal Row
B.
12 Sumo Deadlift High Pulls
12 Dips/Push Ups
Max Double Unders

Venerdì 18 agosto 2023

WOD – AMRAP 18’

10 Box Jumps
10 Handstand Push Up/Hand Release Push Ups
10 Toes To Bar
10 KB Swings

Sabato 19 agosto 2023

WOD – EVERY 5’ FOR 5 ROUNDS

500/400 m Row
10 Thrusters
2 Rope Climbs

EXTRACREDIT

ENDURANCE

DAY 1
5x
750m Row
Work:Rest = 1:1

DAY 2
For Time
50-40-30-20-10
Cal Bike
Med Ball Squat Cleans
Toes To Ring

SIXPACK

4 ROUNDS
15 GHD Sit Ups
15 GHD Hip Back Extensions

AMRAP 8’
25 Crunches
25’’ Bar Hang Tuck Hold

HULK BULK

BENCH PRESS
6×6
1 ARM DB ROW
4×7
REVERSE GRIP BB CURL
3×20

BADASS

21-15-9 Back Squats @50%BW
10-10-10m Broad Jump

Bulgarian Split Squat
3×6

VEGA

From 0 To 9’
AMRAP
15 Toes To bar
10 Deadlift 50/35
5 Power Snatch 50/35
From 9’ To 15’
1 RM Power Snatch

EMOM 12’
I 1 Legless Rope Climb
II 8/12 Ring Dips
III 15/12 Cal Bike Sprint