Lunedì 31 agosto 2020
WOD – COUPLE WOD
I Go You Go
20 Rounds
15 American Swings
10 Burpees
5 Ground To Overhead
Martedì 01 settembre 2020
STRENGTH – PUSH JERK
5-5-5-5-5
WOD – FOR TIME
20 Box Jumps
50 Push Jerk
20 Burpees
50 Back Rack Lunges
20 Box Jumps
30 Shoulder Presses
20 Burpees
30 Back Rack Lunges
Mercoledì 02 settembre 2020
WOD – FOR TIME
3 ROUNDS
400 m Run
15 Squat Cleans
Rest 3’
3 ROUNDS
15 Burpees Over
15 Deadlifts
Giovedì 03 settembre 2020
WOD – EMOM 18′
I Max Double Unders
II 25 Russian Swings
III 15 Push Presses
Venerdì 04 settembre 2020
WOD – “CINDY”
AMRAP 20’
5 Pull Ups
10 Push Ups
15 Air Squats
Sabato 05 settembre 2020
WOD – AMRAP 10′
20 Wall Ball Shots
10 Toes To Bar
BADASS
4 set
16 DB/KB Walking
Lunges
12 DB/KB Romanian
DeadliMs
EXTRA CREDIT
ENDURANCE
From 0 To 10’
1600 m Run
40 Box Step Over 2×20/15
From 10’ To 20’
1600/1400 m Row
30 Wall Ball Shots
From 20’ To 40’
2 Rounds
800 m Run
800/700 m Row
20 Burpees Box Jump Over
HULK BULK
10 Rounds
3 Bench Presses @BW
6 DB Bench Press Neutral Grip
Rest 1’30’’
Reverse Grip BB Curl
4×20
SIX PACK
TEST
2’ Plank
1’ Side Plank R
1’ Side Plank L
2’ GHD Hip Extension Hold 20/15
8 ROUNDS
12 Tuck Crunches
12’’ Hollow
5 V-Ups
BE BETTER
Hip Thrust
4×8
6 Rounds
15 V-Ups
15 Russian Swings
15 Cal Bike