Lunedì 29 luglio 2024
STRENGTH – FRONT SQUAT
5.3-5.3-5.3-5.3
WOD – 3 ROUNDS
20 DB Snatches
100 Double Unders
Martedì 30 luglio 2024
WOD – NOT FOR TIME or REPS
AMRAP 20’
300/250 m Row
5 Deadlifts
5 Hang Squat Clean And Jerks
1′ Rest
Mercoledì 31 luglio 2024
WOD – FOR TIME
10-20-30-40-50
Sit Ups
100-100-100-100-100
m Farmer Carry
100-200-300-400-500
m Run
Giovedì 01 agosto 2024
WOD – EMOM 24’
I 12/9 Cal Bike
II 20 Wall Ball Shots
III 3/5 Jerks
Venerdì 02 agosto 2024
STRENGTH – BENCH PRESS
8-8-8-8
20 m DB Walking
Lunges After Each Set
WOD – AMRAP 15’
10/5 Pull Ups
10 Decline Push Up// 15/10 Push Ups
20 Air Squats
Sabato 03 agosto 2024
WOD – FOR TIME
10-9-8-7-6-5-4-3-2-1
Thrusters 50/35
100 m Run After Each Set
STRENGTH – EMOM 9’
I 10 Weighted Sit Ups
II 8/10 Bent Over Row Pendlay
III 3/5 Evil Wheels
EXTRACREDIT
ENDURANCE CLASS
FOR TIME
1000/800 m Row
30 DB Thrusters 2×15/10
30 KB Swings 24/16
750/600 m Row
25 DB Thrusters
25 KB Swings
Then
500/400 m Row
20 DB Thrusters
20 KB Swings
250/200 m Row
15 DB Thrusters
15 KB Swings
HULK BULK
Bench Press
20’ To Find 5 RM
4 ROUNDS
10+10 One Arm DB Row
12 Bench Presses @50%5RM
15 GHD Sit Ups
VEGA
4 ROUNDS
8 Ring Muscle Ups
50 Double Unders
8 Thrusters 50/35