Settimana 14 giugno – 19 giugno 2021

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%