Lunedì 26 luglio 2021
WOD – AMRAP 20’
10 Wall Ball Shots
12 American Swings
5 Burpees
6 Hang Clean And Jerks
7 Hand Release Push Ups
Martedì 27 luglio 2021
WOD – 5 ROUNDS
5 Squat Cleans
8 Toes To Bar
11 Cal Row
STRENGTH – SIXPACK
3 SET
20”+20” Side Plank Hold
20” Rest
60” V-Ups
Mercoledì 28 luglio 2021
STRENGTH – EMOM 10’
I 2 Turkish Get Ups
II 20’’ Handstand Hold
WOD – AMRAP 15’
5 Handstand Push Ups
10 Pull Ups
15 Push Ups
Giovedì 29 luglio 2021
SKILL – DOUBLE UNDER
WOD – 4 ROUNDS
50 Double Unders
20 DB Hang Snatch
20 Burpees
Venerdì 30 luglio 2021
STRENGTH – EMOM 8’
3 Power Cleans +
3 Box Jumps Over
WOD – 3 ROUNDS
12 Shoulder To Overhead
18 Box Jumps
24 Sit Ups
18 Push Ups
12 Front Squats
Sabato 31 luglio 2021
WOD – FOR TIME
48 Wall Ball
24 Pull Ups
12 Deadlifts
Rest 3’
40 Wall Ball
20 Pull Ups
10 Deadlifts
Rest 3’
36 Wall Ball
18 Pull Ups
9 Deadlifts
EXTRA CREDIT
ENDURANCE
DAY 1
4x
1200 m Run
Work:Rest 2:1
DAY 2
Cash In: 1000 m SkiErg
4 ROUNDS
21/18 Cal Bike
15 Bench Presses
9 GHD Sit Ups
Cash Out: 1000 m SkiErg
SIXPACK
Evil Wheel
4×5
100 Tuck Crunches
Every Break 10 Russian Twist
HULK BULK
Pendlay Row
8-8-8
Weighted Chin Up
3-3-3
4 SUPERSET
10 DB Hammer Curls
20 Banded Pull Apart
BADASS
Bulgarian Split Squat
8-8-8
-20% 12-12
Hip Thrust 3-3-3-3-3
VEGA
Push Press
3@70%, 3@75%,2×[email protected]%
12’ Accumulation
2Tempo Strict Dip 31X1
4 Strict Ring Dip
6 Kipping Dip