Lunedì 17 luglio 2023
WOD – 3 ROUNDS
100 m Walking Lunges
25 Wall Ball Shots
30 Med Ball Sit Ups
400 m Run With MedBall
Martedì 18 luglio 2023
STRENGTH – EMOM 10′
I 6 Ring Extensions
II 10/15 Seated MedBall Throws
WOD – 4 ROUNDS
IN 2’
80 m Farmer Carry
30/20 Push Ups
IN 2’
250/200 m Row
20/10 False Grip Ring Rows
Mercoledì 19 luglio 2023
WOD – 4 ROUNDS FOR REPS
1’ Max Cleans 100/65
1’ Max Ring Plank
1’ Assault Bike
1’ Rest
Giovedì 20 luglio 2023
STRENGTH – SIXPACK
EMOM 10’
I 30”+30” Captain Morgan
II Max L-Sit
Unbroken
WOD – AMRAP 12′
AMRAP 12’
10 DB Snatches
10 Burpee Box Jump Overs
Venerdì 21 luglio 2023
WOD – 3 x AMRAP 3’
20 Wall Ball Shots
15 Toes To Bar
Rest 2’
Extra
3 ROUNDS
15/10 V-Ups
30 Banded Good Mornings
Rest 1’
Sabato 22 luglio 2023
WOD – COUPLE WOD
8 ROUNDS
30 Burpees
20 KB Russian Swings
10 Chest To Bar Pull Ups
EXTRACREDIT
ENDURANCE
FOR TIME
400 m Run
30 Cal Bike
50 Wall Ball Shots
400 m Run
30 Cal Bike
50 Burpees
400 m Run
30 Cal Bike
50 Step Over Box 60/40
SIXPACK
GHD Sit Ups
5×15
AMRAP 8’
45” Dead Bugs
15 Butterfly Sit Ups
HULK BULK
Incline Bench Press
6-6-6-10
Peck Machine
4×15
Barbell Shrugs
4×20
BADASS
Romanian Deadlift
9-9-9-9
4 Sets
3+3 Front Lunges
10 Weighted GHD Hip Extension
VEGA
5 ROUNDS FOR QUALITY
15 m Handstand Walk
3 Strict Toes To Bar
3 Strict Chest To Bar
3 Kipping Toes To Bar
3 Butterfly Chest To Bar
1 Bar Muscle Up
*Bar Complex Unbroken