Lunedì 29 agosto 2022
WOD – AMRAP
5’ Row/Bike For Cals
4’ Air Squats
3’ Double Unders
2’ Toes To Bar
1’ Burpee Target
Martedì 30 agosto 2022
WOD – FOR TIME
50 Front Squats
10 Burpee Overs
40 Sit Ups
10 Burpee Overs
30 Push Presses
10 Burpee Overs
20 American Swings
10 Burpee Overs
20 American Swings
10 Burpee Overs
30 Push Presses
10 Burpee Overs
40 Sit Ups
10 Burpee Overs
50 Front Squats
Mercoledì 31 agosto 2022
SKILL – 5 SPRINTS
250/200 m Row
WOD – 5 ROUNDS
40 m Walking Lunges
30/15 Push Ups
2 Rope Climbs
Giovedì 01 settembre 2022
STRENGTH – 5-5-3-3-3
Squat Cleans
5/10 Strict Toes To Bar
WOD – AMRAP 7’
Wall Ball Shots
EMOM 5 Deadlifts
100/70
Venerdì 02 settembre 2022
STRENGTH – SHOULDER PRESS
10-8-6-4-2
WOD – AMRAP 20’
200 m Run
20 Sit Ups
Max Reps Shoulder Presses Unbroken
Sabato 03 settembre 2022
WOD – 5 ROUNDS
3 Bear Complex
3 Cindy
*Bear Complex:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Push Press
*Cindy
5 Pull Ups
10 Push Ups
15 Air Squat
EXTRACREDIT
ENDURANCE
1600 m Run
100 Push Ups
2000/1600 m Row
150 Sit Ups
2 Miles Bike
200 Air Squats
SIXPACK
5 SETS
12 Seated Med Ball Throws
20+20 m Single Hand Farmer Carry
3 Sets
35 Crunches
HULK BULK
Bench Press
5×4@80%
DB Lateral Raises
10×10
Rest 1’ Between Sets
BADASS
Hip Thrust
15-12-10-8-15
4 Sets
10 DB Walking Lunges
10 DB Romanian Deadlifts
VEGA
Split Jerk
3 RM
FOR TIME
2 Miles Bike
50 Handstand Push Ups
2 Miles Bike
30 Muscle Ups