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