Martedì 17 agosto 2021
STRENGTH – FRONT SQUATS
8-8-5-5-3-3-2-2
WOD – AMRAP 12′
4 Strict Chest To Bar Pull Ups
8 Goblet Squats 32/24
12 Push Ups
Mercoledì 18 agosto 2021
WOD – 4 ROUNDS
1’ Deadlifts 80/50
1’ DB Push Presses
1’ Box Jumps
1’ Med Ball Sit Ups
1’ Burpees Over DB
1’ Rest
Giovedì 19 agosto 2021
WOD – AMRAP 18′
0-9’
18/14 Cal Row Or 15/10 Cal Bike
6 Shoulder To Overhead
9’-18’
18/14 Cal Row Or 15/10 Cal Bike
12 Handstand Push Ups
Venerdì 20 agosto 2021
WOD – 3 ROUNDS
400 m Run
40 Double Unders
30 Thrusters 20/15
200 m Run
20 Double Unders
15 Thrusters 20/15
Sabato 21 agosto 2021
WOD – FOR TIME
50-40-30-20-10
American Swings
15-12-9-6-3
Strict Handstand Push Ups
5-4-3-2-1
Deadlifts
EXTRA CREDIT
ENDURANCE
DAY 1
5×500 m Rowing
3’ Rest
DAY 2
10 ROUNDS
400 m Run
20-18-16-14-12-10-8-6-4-2
Burpees
SIXPACK
5 ROUNDS
1’ Max Reps GHD Sit Ups
1’ Max Elbow Plank Unbroken
1’ Rest
HULK BULK
Weighted Chin Ups
3-3-3
1 Arm DB Rows
10-10-10
Barbell Reverse Curls
20-20-20
BADASS
Hip Thrust
3-3-3-3
DB Romanian Deadlifts
8-8-8-8-8
FOR TIME
100 m Walking Lunges
VEGA
2xSnatch Speed Ladder
1@65%
1@70%
1@75%
1@85%
1@90%
REST 5′