Lunedì 29 giugno 2020
STRENGTH – HANG SNATCH
Every 90’’ For 9’
3 Reps
3-3-3-3-3-3
WOD – 3 ROUNDS OF:
12 Pull Ups
15 Overhead Squats 40/30
T.C. 6′
Rest 3’
3 ROUNDS OF:
12 Hang Power Snatches
15 Burpees Overs
T.C. 6′
Martedì 30 giugno 2020
WOD – EMOM 20’
I 1 Round Cindy
II 1/10 Karen
Mercoledì 01 luglio 2020
WOD – AMRAP 18’
3 Deadlifts
21/18 Cal Row
Rest 1’
Giovedì 02 luglio 2020
WOD – FOR TIME
50 Knees To Elbows
50 KB Step Over
50 KB Goblet Squats
50 Sit Ups
50 Burpees
50 Box Jumps
50 American Swings
50 Wall Ball Shots
Venerdì 03 luglio 2020
STRENGTH – PUSH PRESS
Every 2’ For 10’
6 Reps
6-6-6-6-6
WOD – AMRAP 3′
30 Lunges
10 Push Presses
Max Cal Row
Rest 1’
AMRAP 3’:
30 Lunges
15 Push Press
Max Cal Row
Rest 1’
AMRAP 3’
30 Lunges
20 Push Press
Max Cal Row
Sabato 04 luglio 2020
WOD – 4 ROUNDS FOR TIME:
10 Clean And Jerks @50/35
10 Back Squats
30 Double Unders
EXTRA CREDIT
ENDURANCE
1500 m Row
30 Russian Swings @24/16
20 Burpees
1250 m Row
30 Russian Swings
20 Burpees
1000 m Row
30 Russian Swings
20 Burpees
750 m Row
30 Russian Swings
20 Burpees
SIX PACK
3 Rounds:
30 V-Ups
30 Leg Raises
50’’ Plank
Rest 1’
Then
GHD Sit Up
4×10/15
HULK BULK
Chest Flyes 4×12
Bench Press 5×8
Hammer Curl 4×15
BE BETTER
5 Rounds:
15 Cal Ski Erg
20 Lateral Plyo Skiergs
25 Slam Ball
30 Crunches
4×12 DB Walking Lunges