Lunedì 24 luglio 2023
WOD – AMRAP 13’
15 Thrusters
15 Ring Dips
10 Thrusters
10 Ring Dips
5 Thrusters
5 Ring Dips
Max Reps Thrusters
Martedì 25 luglio 2023
WOD – “LOREDO”
6 ROUNDS
24 Air Squats
24 Push Ups
24 Walking Lunges
400 m Run//500/400 m Row
Mercoledì 26 luglio 2023
STRENGTH – SHOULDER PRESS
3-3-3-3-3
WOD – EMOM 6’
1’ Max Cal Row
1’ Max KB Farmer Hold
Giovedì 27 luglio 2023
WOD – FOR TIME
1000 m Row
Then
5 ROUNDS
25/10 Pull Ups
7 Push Jerks
Venerdì 28 luglio 2023
STRENGTH – SIXPACK
In 8’
Accumulate
2’ Plank Hold
2’ Hollow Hold
30 PVC Sit Ups
30 Hanging Legs/ Knees Raises
WOD – AMRAP 12’
12 Deadlifts
12 Bar Facing Burpees
Sabato 29 luglio 2023
WOD – 1 ROUND
100 Double Unders
50 Hang Power Cleans
50 Front Rack Lunges
50 Push Presses
100 Double Unders
EXTRACREDIT
ENDURANCE
Day 1
RUN CONDITIONING
2 Sets
200 m Run
400 m Run
800 m Run
100 m Run
Rest 1’ Between Each Distance
Day 2
1000/800 m Row
30 Push Ups
30 Sit Ups
800/650 m Row
30 Pull Ups
30 Knees To Elbows
600/500 m Row
30 Dips
30 GHD Sit Ups
SIXPACK
AMRAP 10’
30” L-Sit From The Floor
20 Lateral Slam Ball
AMRAP
0-2’ Max GHD Sit Ups
2’-4’ Plank Hold
4-6’ Max Toes To Rings
HULK BULK
6 ROUNDS
6 Bench Press
6 Weighted Strict Pull Up
Tricep Pushdown
10-10-25-25
BADASS
Hip Thrust
12-8-12-8-12-8
DB Romanian Deadlifts
4×8
Back Squat Empty Barbell
3×25 AFAP
VEGA
FOR TIME
50 Wall Ball Shots
50 Alternate Pistol Squats
1’ Rest
40 KB Swings 32/24
40 Knees To Elbows
1’ Rest
30 DB Cleans 2×25/15
30 Handstand Push Ups
FOR QUALITY
4 SETS
20 GHD Sit Ups
5 L-Pull Ups
5 Wall Climbs