Lunedì 26 giugno 2023
WOD – COMPLEX
1 Clean + 1 Front Squat
WOD – 6 ROUNDS
9 Hang Squat Cleans
6 Bar Muscle Ups
Martedì 27 giugno 2023
STRENGTH – HULK BULK
AMRAP 10’
10 Push Presses
5+5/8+8 DB Bent Over Row
Rest 1’30”
WOD – AMRAP 16’
12 Box Jumps 60/50
12 DB/KB Shoulder To Overheads
12 DB/KB Push Ups
Mercoledì 28 giugno 2023
STRENGTH – FRONT SQUAT
3-3-3-3-3
WOD – FOR TIME
50 Front Squats
50 Bar Facing Burpees
Giovedì 29 giugno 2023
WOD – 5 x AMRAP 3’
3 Handstand Push Ups
6 KB Swings
9 Sit Ups
Rest 1’
Venerdì 30 giugno 2023
SKILL – KIPPING PULL UP
Practice
WOD – BENCHMARK “NICOLE”
AMRAP 20’
400 m Run
Max Reps Pull Ups
Unbroken
Sabato 01 luglio 2023
WOD – 3 ROUNDS
20 Hand Release Push Ups
20 DB Hang Clean And Jerks
800/650 m Row
STRENGTH – SIXPACK
3 ROUNDS
30” Hollow Rocks
10 Strict Toes To Bar
EXTRACREDIT
ENDURANCE
Day 1
4×800 m Run
Rest 3’
Day 2
3 ROUNDS
1500/1200 m Row
40 Wall Ball Shots
SIXPACK
GHD Sit Ups
5×15
Max L-Sit Hold In 5’
HULK BULK
Bench Press
5-5-3-3-2-2
Barbell Curl
5-5-5
AMRAP 10’
10 Deficit Push Ups
5 Strict Pull Ups
BADASS
HIP THRUST
12-12-6-6-4
DB Lateral Lunges
3×10
AMRAP 10’
7 Heavy Russian Swings
20 Banded Good Morning
Rest 40”
VEGA
EMOM 30’
1 Hang Squat Snatch
FOR TIME
21-15-9
Chest To Bar Pull Ups
Lateral Box Jump Overs 60/50