Lunedì 30 maggio 2022
STRENGTH – COMPLEX
Hang Squat Clean
Squat Clean
Thruster
WOD – MEMORIAL DAY HERO WOD
“ARTIE”
AMRAP 20’
5 Pull Ups
10 Push Ups
15 Air Squats
5 Pull Ups
10 Thrusters
Martedì 31 maggio 2022
WOD – 5 ROUNDS
500/400 m Row
12 Deadlifts
30 Sit Ups
Mercoledì 01 giugno 2022
STRENGTH – BACK SQUAT
5-5-5
WOD – E3MO3M x 15’
20 Wall Ball Shots
10 Strict Weighted Pull Ups
Giovedì 02 giugno 2022
WOD – 6 ROUNDS
50 Double Unders
15 Push Presses
15 Toes To Bar
Then
50/40 Cal Bike
Venerdì 03 giugno 2022
SKILL – SNATCH
Practice
WOD – FOR TIME
27-21-15-9
Power Snatch
200 m Run
Sabato 04 giugno 2022
WOD – FOR TIME
10 Wall Walks
30 Box Jumps
30 Strict Knees To Elbows
30 Box Jumps
30 Strict Toes To Bar
30 Box Jumps
10 Wall Walks
STRENGTH – HULK BULK
TABATA
8x DB Floor Press
8x DB Bicep Curl
EXTRA CREDIT
ENDURANCE
Day 1
4×1000 m Row
Rest 3’
Day 2
5 ROUNDS
600 m Run
30 Sit Ups
15 Russian Swings 32/24
SIXPACK
30-20-10
GHD Sit Up
15-10-5’’
L-Sit
5’ Plank Hold
HULK BULK
Bench Press
5×4 @77,5%
Tricep Push Down
5×20
BADASS
Hip Thrust
3×15
4 ROUNDS
12 Goblet Squat
12 Goblet Lunges
12 Jump Squats
6+6 Bulgarian Split Squats
Rest 2’
VEGA
Ring Muscle Up
5-4-3-4-5
Handstand Walk
30-20-10-20-30 m
10 ROUNDS
1 Legless Rope Climb
3 Snatch @70/45
150 m SkiErg