Lunedì 19 giugno 2023
WOD – 3 ROUNDS
IN 4’
21/18 Cal Row
Then AMRAP
7 Deadlifts @100/70
14 Sit Ups
IN 4’
10 Weighted Pull Ups @22,5/15
Martedì 20 giugno 2023
SKILL – PUSH JERKS
6-6-6-6
WOD – FOR TIME
60 Shoulder To Overheads @30/20
40 Plate Overhead Sit Ups @15/10
50 Shoulder To Overheads
50 V-Ups
40 Shoulder ToOverheads
60 Sit Ups
Mercoledì 21 giugno 2023
STRENGTH – BADASS
4 SETS
8 Back Squats
8+8 DB Reverse Lunges
WOD – EMOM 12’
I Max Cal Bike
II Rest
III Max DB Thrusters
IV Rest
Giovedì 22 giugno 2023
STRENGTH – BENT OVER ROW
6-6-6-6
15’’ L-Sit After Each Set
WOD – AMRAP 13’
1 Strict Pull Up
1+1 DB Clean
1 Burpee
2Strict Pull Ups
2+2 DB Cleans
2 Burpees
3 Strict Pull Ups
3+3 DB Cleans
3 Burpees
…
Venerdì 23 giugno 2023
COUPLE WOD – AMRAP 20’
20 ROUNDS
I GO YOU GO
10 Cal Row
3 Deadlifts
3 Hang Power Cleans
3 Push Presses
Then Max Cal Row
Sabato 24 giugno 2023
SKILL – EMOM 10’
I 10-20” Bottom Squat Hold
II 1/3 Forward Roll
WOD – FOR TIME
10-9-8-7-6-5-4-3-2-1
Barbell Squats
Dips
1 Rope Climb After Each Round
EXTRACREDIT
ENDURANCE
Day 1
5 ROUNDS
500/400 m SkiErg
30 DB Hang Clean And Jerks
30 Push Ups
Day 2
5 ROUNDS
3’ On 3’ Off
Assault Bike
SIXPACK
AMRAP 9’
10 Weighted Sit Ups 20/15
10+10 Landmine Twists
HULK BULK
8 ROUNDS
6 Bench Presses @BW
15 m Sled Push @2BW
Rest 2’
6 SETS
10 Skull Crushers
BADASS
EMOM 10’
2 Back Squat @85-90%
5 SETS
12 DB Deadlifts
12 DB Lunges
VEGA
5 Sets
5 Back Squat @77,5%
30” L-Sit Hold
5 ROUNDS
200 m Run
3 Clean And Jerks 80/55
1 Pegboard Ascent