Lunedì 24 agosto 2020
WOD – AMRAP 15’
6 Back Squats
6 Strict Pull Ups
Martedì 25 agosto 2020
STRENGTH – EMOM 14’
Odd 30’’ Deadlifts @BW
Even 30’’ Rope Jump
WOD – TABATA
This 8 x 20’’ On 10’’ Off
Rowing
Bar Hang
Rowing
Hollow Hold
1’ Rest Between Exercise
Mercoledì 26 agosto 2020
STRENGTH – SHOULDER PRESS
4-3-2-2-2
WOD – FOR TIME
55 Air Squats
45 Jumping Lunges
35 Med Ball Sit Ups
25 Wall Ball Shots
1’ Wall Sit Unbroken
25 Wall Ball Shots
35 Med Ball Sit Ups
45 Jumping Squats
55 Lunges
Giovedì 27 agosto 2020
WOD – AMRAP 14’
12 Push Ups
5 L-Pull Ups
8 DB Hang Snatches
Venerdì 28 agosto 2020
WOD – E2MO2M x 16’
5 Burpees
10 Bent Over Row
10 Front Squats
5 Burpees
Sabato 29 agosto 2020
WOD – 5 ROUNDS
400 m Run
15 Clean And Jerks
Rest 3’
EXTRA CREDIT
ENDURANCE
10 Rounds:
400 m Row
10 Burpees
Rest 2’
HULK BULK
Bench Press 4x 12
21-15-9
Bicep Curl
Skull Crusher
100 Banded Bicep Curl
SIX PACK
5 Rounds:
30’’+30’’ Lateral Plank Hold 15 Pike Ups
3 Rounds:
12 Hanging Leg Raise
12’’ Hanging Flutter Kicks 50 Tuck Crunch
BADASS
4x 25 Banded Good Morning
15 DB Sumo Squat
4x 15+15
Weighted Lunges No Lockout