Lunedì 24 giugno 2024
STRENGTH – BACK SQUAT
5-5-5-8
WOD – AMRAP 9’
9 Knees To Elbows
15/10 Hand Release Push Ups
21 KB Russian Swings
Martedì 25 giugno 2024
WOD – 3 ROUNDS
400 m Run
25 Wall Ball Shots
500/400 m Row
20 MB Steps Over Box
5 Deadlifts
T.C. 10’
Rest 2’
Mercoledì 26 giugno 2024
WOD – 5 ROUNDS NOT FOR TIME
30” Hollow Hold
12+12 DB Push Presses
1-7 Bar Muscle Ups/ 3-7 Chest To Bar Pull Ups//3-5 Banded Pull Ups
6 Box Jumps
Giovedì 27 giugno 2024
STRENGTH – BENCH PRESS
8-8-8-8
WOD – EMOM 15’
I 12/9 Cal Bike
II 15/8 Ring Rows + 10 Shoulder Presses @30/20
III 40/20 Double Unders
Venerdì 28 giugno 2024
WOD
A.
15-12-9-6-3
Toes To Bar
DKB Overhead
Walking Lunges
B.
15-12-9-6-3
Cal Row
Lateral Burpees Over Rower
Sabato 29 giugno 2024
COUPLE WOD – FOR TIME
160 Double Unders
160 Sit Ups
160 Double Unders
160 DB Push Presses
160 Double Unders
400 m Farmer Carry
EXTRACREDIT
ENDURANCE CLASS
FOR TIME
10 Burpees
400 m Run
20 DB Hang Cleans
10 Burpees
400 m Run
30 Lunges
20 DB Hang Cleans
10 Burpees
400 m Run
40 DB Hip Bridge Floor Presses
30 Lunges
20 DB Hang Cleans
10 Burpees
400 m Run
50 Air Squats
40 DB Hip Bridge Floor Presses
30 Lunges
20 DB Hang Cleans
10 Burpees
400 m Run
SIXPACK
5 ROUNDS
10 Med Ball GHD Sit Ups
10 Alternate V-Ups
15” L-Sit Hold
HULK BULK
Bench Press
3×5@60%
3×4@70%
3×3@80%
Max Reps@60%
3 set
15 Barbell Curls
15 Rear Delt Flies
BADASS
HIP THRUST
10-12-15-12-10
3 Set
8 Romanian Deadlifts
45’’ Sorensen Hold
VEGA
BACK SQUATS
5×3@85%
EVERY 6’ FOR 3 ROUNDS
100 Double Unders
10 Squat Snatches @60/40
3 Legless Rope Climbs