Lunedì 28 giugno 2021
WOD – 2 ROUNDS FOR TIME
50 Push Presses
50 Russian Swings
50 Sit Ups
EMOM 4 Burpees
Martedì 29 giugno 2021
WOD – FROM 0 TO 10’
4 Rounds
15 Toes To Bar
15 Push Presses
FROM 10’ TO 20’
3 Rounds
18 Pull Ups
18 Thrusters
FROM 20’
2 Rounds
21 Chest To Bar Pull Ups
21 Hang Power Clean And Jerks
Mercoledì 30 giugno 2021
STRENGTH – 3 ROUNDS
1’ Handstand Hold
21 Toes To Bar
WOD – FOR TIME
20 Deadlifts @90/65
7 Strict Handstand Push Ups
Giovedì 01 luglio 2021
WOD – AMRAP 20’
10 Sumo Deadlift High Pulls
10 Pistol Squats
15 Push Ups
Every 3 Rounds 400 m Run
Venerdì 02 luglio 2021
STRENGTH
PUSH PRESS
4-4-4-4
BENT OVER ROW
5-5-5-5
WOD – AMRAP 10’
10-8-6-4-2
Thruster
Burpee Box Jump
Sabato 03 luglio 2021
WOD – E6MO6M x 4 ROUNDS
400/350 m Row
12 Bar Facing Burpees
9 Deadlifts
6 Pull Ups
EXTRA CREDIT
ENDURANCE
Day 1
AMRAP 30’
20 Cal Bike
15 Burpees
300 m Rowing
Day 2
SkiErg 2x400m
Rest 2’
4×250 m
Rest 1’40’’
SIXPACK
5 ROUNDS
8-12 GHD Sit Ups
10 Alternate Med Ball V-Ups
HULK BULK
INCLINE DB BENCH PRESS
4×8
5 SET
8 Dips
20 Reverse Grip Barbell Curl
BADASS
PAUSE BACK SQUAT
3-3-3-3-3
4 ROUNDS
16 DB Walking Lunges
Rest 1’
VEGA
EMOM 20’
I 1 Legless Rope Climb
II 35 Double Unders Unbroken
III 1 Rope Climb
IV 5 DKB Snatch 24/16