Lunedì 25 luglio 2022
STRENGTH – DEADLIFT
3-3-3-3
WOD – 5 ROUNDS
400 m Run
10 Deadlifts
10 Power Cleans
10 Ring Dips
Rest 1’
Martedì 26 luglio 2022
STRENGTH – EMOM 12’
I Tempo Front Squat 33X1
II Tempo Handstand Push Ups 3013
III 30-40” Elbow Plank
WOD – 4 ROUNDS
6 Kipping Handstand Push Ups
25 Double Unders
12 Thrusters
25 Double Unders
24 Air Squats
25 Double Unders
Mercoledì 27 luglio 2022
STRENGTH – COMPLEX
1 Power Clean
1 Hang Squat Clean
2 Jerks
WOD – 5 ROUNDS
4 Clean And Jerks
1-2-3-2-1 Rope Climbs
Giovedì 28 luglio 2022
STRENGTH – 4 ROUNDS
80 m Farmer Carry
7 Back Squats
WOD – FOR TIME
10-9-8-7-6-5-4-3-2-1
Toes To Bar
Burpee Overs
Venerdì 29 luglio 2022
WOD – AMRAP 24’
50 DB Snatches
50 Push Ups
50 DB Step Ups
50 Sit Ups
E2MO2M
250/200 m Row
Sabato 30 luglio 2022
WOD – FOR TIME
42-30-18
Wall Ball Shots
21-15-9
Push Jerks
REST 3’
7 ROUNDS
50 Double Unders
15 Russian Swings
ENDURANCE
Day 1
5000 m Run
Day 2
50 Cal SkiErg
100 Cal Bike
150 Cal Row
SIXPACK
5x Max L-Sit
Rest 1’
5 ROUNDS
12 V-Ups
12 Lateral Slam Ball
HULK BULK
Incline Bench Press 30°
4×6
3x Max Deficit Push Ups
12 DB Lateral Raises
Rest 2’
3×15 DB Curls
BADASS
Romanian Deadlift
6-6-6-6
4 Sets
5+5 Bulgarian Split Squats
12 GHD Hip Extensions
VEGA
EMOM 5’
3 Strict HSPU + 6 Kipping HSPU
FOR TIME
50 Chest To Bar Pull Ups
40 Cal Row
30 Power Cleans 70/45
20 Cal Bike
10 Jerks 70/45