Lunedì 27 maggio 2024
WOD – “MURPH”
FOR TIME
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Martedì 28 maggio 2024
STRENGTH – EMOM 8’
I 16 Alternate V-Ups or 16 Tuck Crunches
II 45” Elbow Plank
WOD – NOT FOR TIME
1000 m Row
30 Sit Ups
100 m Farmer Carry
750 m Row
30 Sit Ups
100 m Farmer Carry
500 m Row
30 Sit Ups
100 m Farmer Carry
Mercoledì 29 maggio 2024
STRENGTH – Hang Snatch
3-3-3-3
WOD – 5 ROUNDS 2’ ON 1’ OFF
I 20/15 Burpees
AMRAP Hang Snatches
II 20/15 Burpees
AMRAP Step Ups
III 20/15 Burpees
AMRAP Hang Snatches
IV 20/15 Burpees
AMRAP Wall Walks
V 20/15 Burpees
AMRAP Back Squats
Giovedì 30 maggio 2024
STRENGTH – PUSH PRESS
10-10-10
WOD – FOR TIME
10-8-6-4-2
Push Presses
100-80-60-40-20
Double Unders
Venerdì 31 maggio 2024
STRENGTH – EMOM 15’
I 2 Deadlifts + 2 Strict Pull Ups
II 2 Deadlifts + 2 Dips/Push Ups
WOD – AMRAP 6’
15 KB Thrusters
15/10 Push Ups
Sabato 01 giugno 2024
WOD – FOR TIME
30 Burpee Pull Ups
60 DB Hang Snatches @22,5/15
1500/1200 m Row
T.C. 14’
90/64 Cal Bike
STRENGTH – HULK BULK or BADASS
HULK BULK
3 SETS
20 Bicep Curls
10 Shoulder Presses
Rest 2’
BADASS
4x
8+8 Single DB
Bulgarian Split Squats
Domenica 02 giugno 2024
REST DAY
EXTRACREDIT
ENDURANCE CLASS
EMOM 29’
I 15/12 Wall Ball Shots
II 200/150 m Run
III 20 m Walking Lunges
IV 8 Burpee Pull Ups
V 200/150 m Row
VI Rest
SIXPACK
3x
15 GHD Sit Ups
20 Med Ball Seated Throws
3’ L-Sit Hold
HULK BULK
Bench Press
10-10-10
Seated DB Curl
8-8-8
4 Supersets
12 Spider Curls
12 Hammer Curls
BADASS
Hip Thrust
10-8-10-6-10-6
Rest 2’30”
AMRAP 10’
20 Russian Swings
10 Suitcase Walking Lunges
4 SETS
30” Sorensen Hold
25 Banded Good Morning
VEGA
3 ROUNDS FOR TIME
30 DB Shoulder To Overheads
30 DB Step Ups
3 Legless Rope Climbs
DB 2×22,5/15
Box @60/50
Then 10’ To Find
1 RM 2 Hang Clean And Jerks