17. Ago
Lunedì 17 agosto 2020
STRENGTH AT HOME – 3 ROUNDS
8 Pike Push Up
10 m Bear Crawl
8 Pike Push Ups
WOD AT HOME – FOR TIME
50-30-20
Push Ups
Weighted Sit Ups
Martedì 18 agosto 2020
WOD – 6 ROUNDS FOR TIME
400 m Row
10 Hang Power Clean
8 Front Squat
6 Push Press
4 Burpees Over
Mercoledì 19 agosto 2020
WOD – AMRAP 20′
4 Pull Ups
4 Handstand Push Ups
8 American Swings
Giovedì 20 agosto 2020
STRENGTH – BACK RACK LUNGES
12-12-12-12
WOD – FOR TIME
30 Push Jerks
60 Air Squats
30 Back Squats
HULK BULK
4x
20 Barbell Curls
25 Tricep Extensions
Venerdì 21 agosto 2020
STRENGTH – DEADLIFT
10-7-5-5-5
WOD – 4 ROUNDS FOR TIME
15 Deadlifts
20 Push Ups
30 Double Unders
Sabato 22 agosto 2020
WOD – AMRAP 12′
4 Thrusters
6 Toes To Bar
8 Push Ups
EXTRA CREDIT
ENDURANCE
Test:
10000 m Rowing
BE BETTER
5 Rounds:
15 Ring Row
12+12 Bulgarian Split Squat
15 Cal SkiErg
BADASS
1+1/4 Back Squat
6-6-6-6-6
5 Rounds:
12 Hip Extension
30” Hip Extension Hold
SIX PACK
EMOM 20′
I 25” Hollow Hold
II 20 Crunches
III 4 Evil Wheels