Lunedì 21 agosto 2023
BENCHMARK WOD “DT”
5 ROUNDS
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
70/45
Martedì 22 agosto 2023
WOD – 3 ROUNDS
800 m Run
30 m Bear Crawl/Handstand Walk
30 KB Russian Swings
Mercoledì 23 agosto 2023
SIXPACK
30” On 30” Off For 9 Rounds
I Strict Knees To Elbows
II Hollow Hold
III Med Ball Russian Twists
WOD – AMRAP 15′
21 Push Ups
21 Sit Ups
21 Air Squats
15 Ring Dips
15 Med Ball Sit Ups
15 Box Jump Overs
Giovedì 24 agosto 2023
BADASS
Front Rack Lunges
4-4-4-4
WOD – AMRAP 8′
16 DB Lunges
48 Double Unders
Venerdì 25 agosto 2023
WOD – 7 ROUNDS
In 1’30”
4 Shoulder Presses
4 Front Squats
4 Thrusters
Max Lateral Burpees
Rest 1’30”
Sabato 26 agosto 2023
WOD – AMRAP 15′
200 m Run
10 Box Jumps
2-4-6-8-… Back Squats 100/70
EXTRACREDIT
ENDURANCE
“Bert”
FOR TIME
50 Burpees
400 m Run
100 Push Ups
400 m Run
150 Walking Lunges
400 m Run
200 Air Squats
400 m Run
150 Walking Lunges
400 m Run
100 Push Ups
400 m Run
50 Burpees
SIXPACK
AMRAP 10’
12 GHD Sit Ups
12 Slam Ball Shots
3x
45”+45” Lateral Plan Hold
HULK BULK
5 Supersets
8 Close Grip Bench Press
8 Bent Over Row
3 Sets
15 Barbell Bicep Curls
BADASS
3 Sets
8 Barbell Good Mornings
4 Sets
5 Back Squats
@70,75,80,82%
3 Sets
8+8 DB Bulgarian Split
Squats
VEGA
FOR TIME
12 Squat Snatches @60/40
15 Ring Muscle Ups
40 Cal Assault Bike
15 Ring Muscle Ups
12 Squat Snatches @60/40
3 Sets
800 m Run
15-25 GHD Sit Ups