Lunedì 31 luglio 2023
SKILL – WALL WALKS
AMRAP 6’
WOD – COUPLE WOD
I Go You Go
AMRAP 20’
8 DB Step Ups
8 DB Squat Cleans
Martedì 01 agosto 2023
STRENGTH – BACK SQUAT
7-5-3-3-3-3
WOD – 2 ROUNDS
15 Thrusters
25/20 Cal Row
Mercoledì 02 agosto 2023
WOD
AMRAP 5’
10 Pistols
30 Double Unders
15 Pull Ups
Rest 1’
AMRAP 5’
10 Pistols
30 Double Unders
12 Chest To Bar Pull Ups
Rest 1’
10 Pistols
30 Double Unders
9 Bar Muscle Ups
Giovedì 03 agosto 2023
SKILL – HANDSTAND HOLD
Practice
WOD – FOR TIME
24 Deadlifts 80/55
50/35 Hand Release Push Ups
16 Deadlifts 120/75
25-10 Handstand Push Ups
8 Deadlifts 160/95
30 m Handstand Walk
Venerdì 04 agosto 2023
WOD – 5 ROUNDS
400 m Run
30 Wall Ball Shots
3 Ground To Overhead
STRENGTH – SIXPACK
3 ROUNDS
30” Max Reps V-Ups
30” Dead Bugs
1’ Rest
Sabato 05 agosto 2023
WOD – COUPLE WOD
FOR TIME
1000 m Row
20×20 m DKB Front Rack Carry
100 Knees To Elbows
20×20 m DKB Front Rack Carry
1000 m Row
EXTRACREDIT
ENDURANCE
Day 1
ROW CONDITIONING
2 Sets
250 m Row
500 m Row
1000 m Row
150 m Row
Rest 1’ Between Each Distance
Day 2
3 ROUNDS
800 m Run
30 Box Jumps
30 Burpee To Target 30 cm
SIXPACK
50-40-30-20-10
Sit Ups
Crunches
Plank Hold
3x Max Strict Toes To Bar
HULK BULK
Bent Over Row
6-6-6-6
Weighted Strict Pull Up
3-3-3-3-3
DB Bicep Curl
10-10-10-25-25
BADASS
10 Sets
3 Back Squats@80%
Rest 1’/1’30”
EMOM 12’
I 15 Russian Swings 32/24
II 5 Hip Thrusts
3x
15m+15m Banded Lateral Walk
VEGA
EMOM 12’
I 2 Snatch + 1 Overhead Squat @80%
II 3 Snatch Deadlifts @110%
5 ROUNDS
500 m Run
30 GHD Sit Ups