Lunedì 19 luglio 2021
STRENGTH – 3 ROUNDS
12 Push Press
12 Back Rack Lunges
2’30’’ Rest
WOD – AMRAP 10’
2 Wall Climbs
2-4-6-8-10…
Thrusters
Martedì 20 luglio 2021
SKILL – AMRAP 8’
5’’ L Sit
5 Toes To Bar
15 Med Ball V-Ups
WOD – 4 ROUNDS
200 m Run
10 Burpees
40 Air Squats
10 Burpees
200 m Run
Rest 2’
Mercoledì 21 luglio 2021
WOD – “DT”
5 ROUNDS
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks 70/45
T.C. 12’
Giovedì 22 luglio 2021
STRENGTH – EMOM 10’
4 Front Squats 1/2+1
4 High Box Jumps
WOD – 7 ROUNDS
15 American Swings 24/16
15 V-Ups
7 Box Jumps 75/60
7 Burpees
Venerdì 23 luglio 2021
STRENGTH – COMPLEX
3 Hang Power Snatches
1 Overhead Squat
WOD – E3MO3M x 6 ROUNDS
3 Overhead Squats
8 Strict Pull Ups
50 Double Unders
Sabato 24 luglio 2021
WOD – AMRAP 25’
400 m Run
21-15-9
Thrusters 30/20
Pull Ups
400 m Run
21-15-9
Cleans 30/20
Push Ups
EXTRA CREDIT
ENDURANCE
DAY 1
4x 5’ Max Cal Bike
2’30’’ Rest
DAY 2
2000-1500-1000 m Row
3-2-1 Miles Bike
50-50-50 Step Over Box
22.5/15
SIXPACK
5 ROUNDS
1’ KB Support Flutter Kicks
3+3 Get Up Sit Ups
35+35 m 1 Arm Farmer Carry
Rest 2’
HULK BULK
DB Fly
3×20
Bench Press
8-8-8-8-8
20-18-16-12
Dips
Front Raises
BADASS
Back Squat
7-7-7-7
1 Leg Hip Thrust
10-10-10
Hip Extensions 2’’ Hold
8-8-8
VEGA
COMPLEX
Power Snatch, Hang Squat Snatch, Overhead Squat
65,72.5,77.5,3×82.5%
Max Reps Kipping Chest To Bar
Rest 1’
50% Max Reps Kipping Chest To Bar
Rest 1’
50% Max Reps Kipping Chest To Bar