Lunedì 30 agosto 2021
SKILL – KIPPING
Pull Up
Chest To Bar
Muscle Up
WOD – 3 ROUNDS
24 American Swings
12 Box Jumps
24 Goblet Squats
12 Pull Ups/5 Bar Muscle Ups
Martedì 31 agosto 2021
STRENGTH – DEADLIFT
3-3-3-3-3
WOD – AMRAP 10’
3-6-9-12-…..
Burpee Box Jump Overs
Deadlifts @100/70
Mercoledì 01 settembre 2021
STRENGTH – PUSH PRESS
7-7-5-5–3-3
WOD – 2 ROUNDS
10 Burpees Over
500 m Row
10 Toes To Bar
250 m Row
10 Thrusters
Giovedì 02 settembre 2021
STRENGTH – SNATCH
1.1.1
WOD – 4 ROUNDS
400 m Run
15 Power Snatches
15-12-9-6
Handstand Push Ups
Venerdì 03 settembre 2021
WOD – “THE CHIEF”
5 ROUNDS
AMRAP 3’
3 Power Cleans @60/40
6 Push Ups
9 Air Squats
Rest 1’
Sabato 04 settembre 2021
WOD – FOR TIME
1000/800 m Row Or 60/48 Cal Bike
30 Pull Ups
10 Overhead Squats
20 Pull Ups
20 Overhead Squats
10 Pull Ups
30 Overhead Squats
1000/800 m Row Or 60/48 Cal Bike
EXTRA CREDIT
ENDURANCE
Day 1
5000 m Row
2000 m SkiErg
Day 2
5 Rounds
In 4′
30/25 Cal Bike
Max Reps V-Ups
Rest 2’
SIXPACK
5 ROUNDS
30’’ Plank Hold
10 Rower Pike Ups
12 Russian Twist + Tuck Crunch
30’’ Plank Hold
Rest 1’30’’
HULK BULK
Bench Press
5×10 @65%
Incline DB Bench Press
4X8
Chest Supported DB Row
4×10
BADASS
Back Squat
5×8@70%
4x
8 Hip Extension
30’’ Sorensen Hold
VEGA
Sotts Press
5-5-5
Snatch
3-3-3-3-3 Start @ 70%
AMRAP 15’
3 Bar Muscle Ups
6 Deadlifts 100/70
9/7 Cal Bike