Lunedì 18 luglio 2022
STRENGTH – EMOM 12’
I Tempo Shoulder Press 3130
II Tempo Bent Over Row 2021
III 10-30’’ Chin Over Bar Hold
WOD – AMRAP 10’
10 Ring Dips
10 Box Jumps
10 V-Ups
Martedì 19 luglio 2022
WOD – 4 ROUNDS
1’ Back Squat
1’ Devil Press
1’ Jumping Pull Ups
1’ Double Unders
1’ Rest
Mercoledì 20 luglio 2022
STRENGTH – SHOULDER PRESS
5-5-5
Then Max Reps Push
Press Unbroken
WOD – 3 ROUNDS
500/400 m Row
15 Toes To Bar
15/8 Handstand Push Up
Giovedì 21 luglio 2022
STRENGTH – EMOM 6’
I 20’’ Bar Swing + 3 Hang Power Clean Touch And Go
II 20’’ Kipping Pull Ups + 3 Front Squats
WOD – AMRAP 12’
9 Hang Power Cleans
21/15 Push Ups
9 Front Squats
Venerdì 22 luglio 2022
STRENGTH – CLEAN AND JERKS
2-2-1-1
WOD – FOR TIME
50 KB Swings
40 Sit Ups
30 Wall Ball Shots
20 Burpees
3 Clean And Jerks
50 KB Swings
40 Sit Ups
30 Wall Ball Shots
20 Burpees
2 Clean And Jerks
50 KB Swings
40 Sit Ups
30 Wall Ball Shots
20 Burpees
1 Clean And Jerk
Sabato 23 luglio 2022
WOD – FOR TIME
500/400 m Row
30 Push Presses
1000/800 m Row
20 Push Presses
2000/1600 m Row
10 Push Presses
ENDURANCE
Day 1
300 Cal Bike For Time
Day 2
FOR TIME
200 Weighted Box Step Up
15/10 Kg
100 Burpees
SIXPACK
5 ROUNDS
20 GHD Sit Ups
20 Lateral Slam Ball
20’’ Hanging L-Sit
Rest 2’
HULK BULK
Bench Press
5@70% 5@75%
5@80% 10@60%
3 Set
12 DBLateral Raises
12 DB Curl And Press
BADASS
Hip Thrust
10-10-10
SUPERSET
Bulgarian Split Squat
5-5-5
EMOM 10’
I 30’’ Russian Swings
II 30’’ Sorensen Hold
VEGA
4 ROUNDS
2 Ring Pull Ups
1 Strict Ring Muscle Ups
3 Kipping Ring Muscle Ups
AMRAP 12’
3 Strict Handstand Push Ups
6 KB Snatches 2×24/16
9 Deadlifts 110/75