Warm Up

Gymnastic & Strength 4×5 split jerk

1′ hollow position

WOD

21 STOH @60/35

10 Burpee Box Jump

15 STOH

10 Burpee Box Jump

9 STOH

10 Burpee Box Jump

3 STOH

10 Burpee Box Jump

Warm Up Technically witch empty bar

W.L.  EMOM 8′

3″ Position floor

3″ Belowe knee

3″ Hang

3″hi hang aka power

1 clean

WOD 27-21-15-9

Power Clean@50/30

T2B

Warm Up

WOD  6RFT

200 mt Run

20 A.swing

15 Push.Ups

CO 5x A   30″ Planke Hollow

B 5 Hip toes to bar

Warm Up

WOD : AMRAP 15′

B.I. 800 mt Run    then

5 HSPU

10 Burpee

15 D.U.

CO 4X1′ Hollow Position

1′ Superman p.

Warm Up

WOD : AMRAP 4′

10 Thrusters @40/25

10 V- Ups    rest1′

AMRAP 4′

Wall Ball for max reps @9/6   rest1′

AMRAP 4′

8 Thrusters @40/25

8 Sit UPs

CO

100 Loadded sit-up in team @9/6

Warm Up

Gymnastic & Strength EMOM 8′

1 Hang Squat Snatch @20/15

1 High Hang Squat Snatch

1 Tall Snatch

10 Vertical Jump

WOD 15-12-9

Hang Squat Snatch @40/25

Burpee Lateral bar

400 mt Run after each set

Warm Up

WOD  21-18-15-12-9-6-3        T.C. 18′

OHS @50/30

K2E

CO Tabata Push Ups

Warm Up

Gymnastic & Strength EMOM 10′

ODD 5 Russian Swing + 20 planke

EVEN 30″ HS

WOD AMRAP 15′

20 Sit Up

15 A. Swing @24/16

10 Box Jump

1 Wall climb ladder after each set

Warm Up

WOD

AMRAP 7′

15 D.L. @60/45

8 Push Ups

30 D.U. r1

AMRAP 6′

10 D.L. @80/55

8 Push Ups

25 D.U. r1

AMRAP 5′

5 D.L.@100/65

8 Push Ups

20 D.U.

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.