Lunedì 14 giugno 2021
SKILL – KIPPING TOES TO BAR
Practice
WOD – 8 ROUNDS
5 Thrusters
5 Burpees
5 Toes To Bar
SIXPACK
3x
15’’ Hollow Hold
10-15 V-Ups
Martedì 15 giugno 2021
STRENGTH – COMPLEX
1 Hang Squat Clean
1 Squat Clean
WOD – FOR TIME
10-8-6-4-2
Squat Clean
50-40-30-20-10
Sit Ups
Mercoledì 16 giugno 2021
SKILL – KB SWING
Progression
WOD – 2 ROUNDS
30 Double Unders
50 Push Ups
30 Double Unders
50 KB Presses
30 Double Unders
40 Box Jumps
30 Double Unders
40 Russian Swings
Giovedì 17 giugno 2021
STRENGTH – WEIGHTED PULL UP
5-5-3-3-3
WOD – EMOM 12’
I Max Cals Row
II 15 Wall Ball Shots
Venerdì 18 giugno 2021
WOD – IN 26’ FOR ROUNDS
IN 5’
Cash In 400 m Run
AMRAP
15 Sit Ups
15 Push Presses
REST 2’
IN 5’
Cash In 100 Double Unders
AMRAP
15 Burpees Over
15 Front Squats
REST 2’
Sabato 19 giugno 2021
WOD – 3 ROUNDS
21 Knees To Elbows
21 American Swings
21 Push Ups
9 Weighted Strict Pull Ups
21 Box Jumps
21 Goblet Lunges
EXTRA CREDIT
ENDURANCE
Day 1
2×2500 m Row
Rest 2’30
Day 2
5 ROUNDS
3’ Assault Bike
3’ Rest
SIXPACK
3x
15’’ Hollow Hold
10-15 V-Ups
HULK BULK
Bench Press
5@60,70,75,80,80%
10@60%
4x
5 DB Pullovers
10 Dips
BADASS
BACK SQUAT
2-2-2-2-2
Rest 3’
4x
10 DB Romanian Deadlifts
20’’ Sorensen Hold
VEGA
3 SET
2 Hang Snatch
1 Overhead Squat @60-65%
For Time
10 Snatch @70%
8 Snatch @65%
6 snatch @60%