Lunedì 23 maggio 2022
STRENGTH – FRONT SQUAT
5-5-5
WOD – AMRAP 10’
9 Thrusters
18/9 Push Ups
18 Sit Ups
Martedì 24 maggio 2022
SKILL – EMOM 10’
I 30’’ Handstand Hold
II 30’’ Double Unders
WOD – 3 ROUNDS
AMRAP 4’
15-12-9
Power Cleans
Ring Dips/Push Ups
Max Double Unders
Rest 2’
Mercoledì 25 maggio 2022
STRENGTH – PUSH PRESS
5-5-5-5-5
WOD – 10 ROUNDS
250/200 m Row
10 m DB Walking Lunges
10-9-8-7-6-5-4-3-2-1
DB Shoulder To Overheads
Giovedì 26 maggio 2022
STRENGTH – EMOM 10’
I 2 Deadlifts
II 3/6 Strict Pull Ups
WOD – FOR TIME
30 Wall Ball Shots
30 Deadlifts
30 Wall Ball Shots
30 Toes To Bar
15 Wall Ball Shots
15 Deadlifts
15 Wall Ball Shots
15 Toes To Bar
Venerdì 27 maggio 2022
WOD – FOR TIME
50 Box Jump Overs
400 m Run
50 DB Hang Snatches
5 Rope Climbs
50 DB Hang Snatches
400 m Run
50 Box Jump Overs
Sabato 28 maggio 2022
WOD – SUMMER BODY
4 ROUNDS
30/24 Cal Bike Or 500/400 m Row
25 V-Ups
20 Russian Swings
10 Push Press
EXTRA CREDIT
ENDURANCE
1000 m Row
80 Burpees
750 m SkiErg
50 Burpees
1 Mile Bike
30 Burpees
SIXPACK
5 ROUNDS
25+25 Side Bridge Crunches
30’’+30’’ Side Plank Hold
15 Seated Med Ball Throws
HULK BULK
Bench Press
5×4@75%
4 SUPERSET
15 Lateral Raises
15 Tricep Pushdowns
BADASS
Romanian Deadlift
12-8-12-8
3 SET
20 m DB Walking Lunges
15 Heavy Russian Swings
VEGA
EMOM 21’
I 50 Double Unders Unbroken
II 3 Rope Climbs
III 8 Strict Toes To Bar
“Heavy Grace”
30 Clean And Jerks 80/50 Kg