Settimana 23 – 28 agosto 2021

Lunedì 23 agosto 2021

SKILL – Double Unders

SIXPACK – EMOM 12’

I 5 Strict Toes To Bar + 10 Sit Ups
II 20 Russian Twist + 10 Grasshopper

WOD – 10 Rounds

30 Double Unders
10 Hand release Push Ups

Martedì 24 agosto 2021

STRENGTH – Every 2’30’’ x 4

8 Shoulder Presses
8 Strict Pull Ups

WOD – 3 ROUNDS

20 Deadlifts 70/45
10 Burpees Pull Ups
800 m Run

Mercoledì 25 agosto 2021

WOD – 3 ROUNDS

In 4’
20 Push Presses
30 Push Ups
40 Sit Ups
50 Air Squats
In 2’
10 Snatches
5 Wall Climbs
In 2’
20/18 Cal Bike Or 25/20 Cal Row

Giovedì 26 agosto 2021

WOD – 5 ROUNDS

200 m Run
10 Shoulder To Overheads
10 Pull Ups
4 ROUNDS
8 Hang Cleans
8 Handstand Push Ups
3 ROUNDS
6 Clean And Jerks
10 Burpees Over

Venerdì 27 agosto 2021

STRENGTH – 4 SET

Max Reps Strict Pull Ups Unbroken
Rest 2’
8’ TC

WOD – AMRAP 16’

10 Toes To Bar
21 Overhead Lunges
10 Box Jumps

Sabato 28 agosto 2021

WOD – CROSSFIT TOTAL

Back Squat 1 RM
Shoulder Press 1 RM
Deadlift 1 RM

EXTRA CREDIT

ENDURANCE

DAY 1
Test 2000 m Row
Rest 5’
4x 750 m Row
Rest 2’30’’

DAY 2
FOR TIME
100 Med Ball Step Over 60/50cm 10/6 kg
1600 m Run
100 Burpees Box Jumps

SIXPACK

4 SETS
30’’+30’’ Side Plank
15 V-Ups
1’ Rest

AMRAP 9’
12 Seated Medball Throws
40 m One Arm Farmer
Carry
12 Leg Raises

HULK BULK

10-8-6-4-2
Bench Presses
Bent Over Rows

4 SETS
8 Hammer Curls
12 Dips

BADASS

Back Squats
5-5-5-5
-20% Max Reps

10-9-8-7-6-5-4-3-2-1
Jumping Squats
Hip Bridge

VEGA

Every 90’’ x 10 Rounds
5 DKB Deadlifts
5 DKB Cleans
5 DKB Shoulder To
Overheads
5 DKB Front Squats
2×24/16