Warm Up

WOD for time

21 Push Press @50/30

10 Burpees lateral bar

400 mt run

15 Push Press

10 Burpee

400 mt run

9 Push Press

10 Burpee

400 mt run

CO EMOM 12′

A1 Leg Raise smaller me

A2 20″ Side plank bach side

A3 40″ Hollow p.

Warm Up

Mobility 3R

5 Hang strict clean 20/15

5 Hang man e strict clean

5 tall clean

WOD AMRAP 15′

3 Hang power clean ladder @60/35

8 Pull ups

CO 4xmax leg raise

Warm Up

Gymnastic & Strength EMOM 8

ODD 5 good morning empty bar + 20 arco lombare

EVEN 6 Pistol + 6 jump lunges

WOD for time

30 SDHP @40/25

21 Push press

10 Pistol

25 SDHP

15 Push Ups

10 Pistol

20 SDHP

9 push up

10 Pistol

15 SDHP

3 Push ups

10 Pistol

Warm Up

Mobility 3×1′ Barbel squat

rest 1′

Gymnastic & Strength Emom 6′

3 Frontal Squat @40/25

3 bottom position + 2 hollow

WOD  21-15-9-3

Thrusters @40/25

v-up

1 rope climb after each set

Warm Up

Gymnastic & Strength

5× Planche push-ups 5/7

sedia romana 20″

balzi verticali 10

WOD

AMRAP 12′

8 K2E

16 BOX JUMP

24 D.U.

Warm Up

WOD : EMOM 8′

2 Hang Power Snatch

2 High Hang Power Snatch

2 Tall Snatch

2 Burpee

WOD AMRAP 15′

5 HANG POWER SNATCH

10 Burpee lateral bar

15 sit-up

Warm Up

Gymnastic & Strength 5×30 medball clean

WOD for time

21 A.Swing @32/16

10 Lunges plate OH @20/10

10 Wallball @9/6

15 A.Swing

10 Lunges plate OH

10 Wallball @9/6

12 A.Swing

10 Lunges plate OH

10 Wallball @9/6

9 A.Swing

10 Lunges plate OH

10 Wallball @9/6

6 A.Swing

10 Lunges plate OH

10 Wallball @9/6

3 A.Swing

10 Lunges plate OH

10 Wallball @9/6

Warm Up

Gymnastic & Strength EMOM 10′

ODD 6 loaded step-up +6 vertical jump

EVEN 20″ Hs hold

WOD AMRAP 15′

B.I 800 MT RUN

then 6 HSPU

8 Burpee box jump