Lunedì 15 luglio 2024
STRENGTH – BACK SQUAT
6-6-6
WOD – FOR TIME
50-40-30-20-10
Walking Lunges
Sit Ups
3 Back Squats
Martedì 16 luglio 2024
WOD – 5 ROUNDS
10 Push Presses
12 Lateral Burpees
25/20 Cal Row
STRENGTH – “SIXPACK”
Hollow Rocks
Mercoledì 17 luglio 2024
STRENGTH – BENCH PRESS
10-10-10
WOD – AMRAP 9’
10 DB Snatches + DB Thrusters
9 Toes To Bar
Giovedì 18 luglio 2024
ENDURANCE COUPLE WOD – AMRAP 30’
Cash In: 800 m Run Together
50 Burpees
50 DB Hang Clean And Jerks
50 DB Box Step Over
50 KB Russian Swings
Venerdì 19 luglio 2024
WOD – NOT FOR TIME
3 ROUNDS NOT FOR TIME
600/500 m Row
30” L-Sit
30” Handstand Hold//15m Handstand Walk
T.C. 14’
Rest 3’
5 ROUNDS NOT FOR TIME
3-5 Wall Walks
6/8 Strict Pull Ups//15 Ring Rows
Sabato 20 luglio 2024
WOD – FOR TIME
30 Box Jumps
50 Pull Ups
30 Back Squats
50 Cal Row
30 Deadlifts
EXTRACREDIT
ENDURANCE CLASS
EMOM 30’
I 12 Burpees
II 12 Box Jump Overs
III 5 Shuttle Run 10m
HULK BULK
Bench Press
20’ To Find 5 RM
4 ROUNDS
10+10 One Arm DB Row
12 Bench Presses @50%5RM
15 GHD Sit Ups
BADASS
BACK SQUATS
7-7-7-7
Bulgarian Split Squats
5-5-5
3x
10m+10m Banded Lateral Walk
30” Superman Hold
VEGA
Hang Snatch
3-3-3-3
FOR TIME
25 Chest To Bar Pull Ups
50 GHD SIt Ups
25 Handstand Push Ups
50 Knees To Elbows