Settimana 30 maggio – 04 giugno 2022

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