Settimana 24-29 luglio 2023

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