Lunedì 17 luglio 2023 WOD – 3 ROUNDS 100 m Walking Lunges 25 Wall Ball Shots 30 Med Ball Sit Ups 400 m Run With MedBall Martedì 18 luglio 2023 STRENGTH – EMOM 10′ I 6 Ring Extensions II 10/15 Seated MedBall Throws WOD – 4 ROUNDS IN 2’ 80 m Farmer Carry 30/20 Push…
Lunedì 10 luglio 2023 WOD – “RANDY” FOR TIME 75 Power Snatches @35/25 STRENGTH – SIXPACK AMRAP 8’ 5-10 Strict Toes To Bar 30”+30” Lateral Plank Hold Rest 40” Martedì 11 luglio 2023 STRENGTH – 4 SETS 5 Bent Over Row 10 Ring Rows Rest 2’ WOD – EVERY 5’ FOR 3 ROUNDS 800 m…
Lunedì 03 luglio 2023 WOD – AMRAP 12’ 6 Front Squats 6 Handstand Push Ups 30 Double Unders Martedì 04 luglio 2023 COUPLE WOD – I GO YOU GO 20 ROUNDS Switch Every 1’30” 12/9 Cal Row 10 Wall Ball Shots Max Deadlifts Mercoledì 05 luglio 2023 WOD – “ADRIAN” 7 ROUNDS 3 Forward Rolls…
Lunedì 26 giugno 2023 WOD – COMPLEX 1 Clean + 1 Front Squat WOD – 6 ROUNDS 9 Hang Squat Cleans 6 Bar Muscle Ups Martedì 27 giugno 2023 STRENGTH – HULK BULK AMRAP 10’ 10 Push Presses 5+5/8+8 DB Bent Over Row Rest 1’30” WOD – AMRAP 16’ 12 Box Jumps 60/50 12 DB/KB…
Lunedì 19 giugno 2023 WOD – 3 ROUNDS IN 4’ 21/18 Cal Row Then AMRAP 7 Deadlifts @100/70 14 Sit Ups IN 4’ 10 Weighted Pull Ups @22,5/15 Martedì 20 giugno 2023 SKILL – PUSH JERKS 6-6-6-6 WOD – FOR TIME 60 Shoulder To Overheads @30/20 40 Plate Overhead Sit Ups @15/10 50 Shoulder To…
Lunedì 12 giugno 2023 WOD – 5 ROUNDS 15 Power Snatches 2 Rounds “Cindy” “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Martedì 13 giugno 2023 STRENGTH – COMPLEX 1 Clean + 1 Front Squat WOD – FOR TIME 500/400 m Row 3 ROUNDS 12 Deadlifts 9 Hang Cleans 6 Front Squats 400…
Lunedì 05 giugno 2023 STRENGTH – EMOM 10′ Add weight every 2′ 5 Push Presses Immediately followed by EMOM 5′ 1 Push Press WOD – FOR TIME 50-40-30-20-10 Russian Swings Sit Ups Martedì 06 giugno 2023 STRENGTH – BACK SQUAT 5×5 WOD – IN 8’ 3 ROUNDS 400 m Run 15 Goblet Squat Then Max…
Lunedì 29 maggio 2023 WOD – MEMORIAL DAY “MURPH” FOR TIME 1600 m Run 100 Pull Ups 200 Push Ups 300 Air Squats 1600 m Run Martedì 30 maggio 2023 STRENGTH – PUSH PRESS 7-7-7 WOD – 4 ROUNDS 1’ Rowing 1’ DB Curl And Press 1’ Box Jumps/Step Ups 1’ DB Renegade Rows 1’…
Lunedì 22 maggio 2023 WOD – 4 ROUNDS 1’ Back Squats @BW 1’ Cal Row 1’ Russian KB Swings 1’ Burpees 1’ Wall Ball Shots 1’ Rest Martedì 23 maggio 2023 STRENGTH – EMOM 8’ I 4 Shoulder Presses AHAP II Max Bottom Dip Hold Unbroken WOD – FOR TIME 20-18-16-14-12-10-8-6-4-2 Pistol Squats 1-2-3-4-5-6-7-8-9-10 Strict…
Lunedì 15 maggio 2023 WOD – FOR TIME 3 ROUNDS 12 Push Presses 12 Toes To Bar 12 Burpees 3 ROUNDS 9 Push Presses 9 Toes To Bar 9 Burpees Martedì 16 maggio 2023 STRENGTH – COMPLEX 1 Snatch 1 Overhead Squat 1 Hang Snatch WOD – 5 ROUNDS 10-8-6-4-2 Snatches 3 Wall Walks Mercoledì…
