Settimana 17-22 giugno 2024

Lunedì 17 giugno 2024

WOD – 2 x AMRAP 7’

30/24 Cal Row
25 Toes To Bar
20 Wall Ball Shots
15 Cleans 60/40
10 Chest To Bar Pull Ups
Rest 3’

Martedì 18 giugno 2024

WOD – FOR TIME

50 Front Squats
50 Push Presses
50 Burpees

STRENGTH – SIXPACK

EMOM 9’
I 15 Weighted Overhead Sit Ups
II 30/40” Hollow Hold
III 10/15” L-Sit Hold

Mercoledì 19 giugno 2024

WOD – AMRAP 12’

2-4-6-8-10…
DB Hang Power Cleans
Ring Dips
4-8-12-16-20…
Double Unders

STRENGTH – FARMER CARRY

200 m

Giovedì 20 giugno 2024

WOD – FOR TIME

8 Deadlifts
25 KB Deadlifts
400 mRun
8 Back Squats
25 KB Front Rack Squats
400 mRun
8 Handstand Push Ups/30” Handstand Hold
15 KB Push Presses
400 m Run

Venerdì 21 giugno 2024

WOD – NOT FOR TIME

8 ROUNDS or AMRAP 24’
1 Rope Climb
10 KB Russian Swings
250 m Row
Rest 1’

Sabato 22 giugno 2024

WOD –

30 Walking Lunges
30 Sit Ups
30 Double Push Up Burpees
30 Walking Lunges
30 Sit Ups
15 DB Devil Presses

STRENGTH – Hulk Bulk

30-25-20
KB Crush Curls
20-15-10
Close Grip Push Ups

EXTRACREDIT

ENDURANCE CLASS

EVERY 10’ FOR 40’
1000/800 m Row//1000 m Run
50 Double Unders
15 Burpees

SIXPACK

30-25-20-15
Tuck Crunches
15-15-15-15

GHD Sit Ups
3 Sets
1’ Plank Hold
30” Rest

HULK BULK

DB Bench Press
4×10
Hammer Curl
3×20
Tricep Pushdown
4×15

BADASS

BACK SQUAT
5-5-5@75%

50-40-30-20-10
Jumping Squats
Sit Ups

VEGA

PUSH PRESS
5-5-3-3

FOR TIME
400 m Run
15 Back Squats
400 m Run
12 Back Squats
400 m Run
9 Back Squats
@100/70

AMRAP 8’
100 Double Unders
50 m Handstand Walk