Warm Up

Gymnastic & Strength EMOM 10′

ODD 2 Shoulder Press

2 Push Press

2 Push Jerk

Even 6 Pistol (3+3)

3 Burpee

WOD : AMRAP 10′

3-6-9-12

STOH @55/35

8 Pistol after each set

Warm Up

Gymnastic & Strength

1 Power Clean

1 Squat Clean

1 Hang Squat Clean

WOD: ” ELISABETH” changes

21-15-9 CLEAN 60/35

Push-Ups/ Ring Dip

CO Work on Rope Climb 2′ part

Warm Up

WOD : AMRAP 15′  B.I. 800 mt

then

15 Thruster @40/25

20 Burpee 0ver bb

25 Sit-Up

CO 5 x max Strict K2E   rest 1′

Warm Up

Gymnastic & Strength EMOM 12′

ODD 3 Position Snatch 2 OHS

Even 3C2B + 3 Strict Push-Ups

WOD : AMRAP 10′

8 Hang Power Snatch @40/25

10 Pull-Ups

Warm Up

WOD:       WITTMAN  modificato  5RFT        ct 20′

15 A. Swing @24/16

15 Power Clean @40/27

15 Box Jump

CO TABATA  BURPEE

Warm Up

Gymnastic & Strength EMOM 10′

ODD 3 PowerClean 1 Jerk

Even 40” Hollow P.

WOD : AMRAP 10′

6 Power Clean

8 Strict Push-Ups

10 K2E

Warm Up

SKILL HSPU

WOD AMRAP 12′

5 HSPU

6 Box Jump

10 D.U.

CO  work on rope climb

Warm Up

SKILL D.L.

WOD for time : B.I. 800 mt   ct 18

21 D.L. @80/55

8 A.Swing 24/16

10 Burpee over the bb.

15 D.L. @80/55

15 A.Swing

10 Burpee over the bb

9 D.L.

21 A.Swing

10 Burpee over the bb

CO

100 Sit Up ct 6′

Warm Up

Gymnastic & Strength EMOM 8′   3 Position Clean

Below the Knee

Above the Knee

The floor

WOD AMRAP 12′

3 Squat Clean ladder @60/35

3 Push-Ups

6 Squat-Jump

9 Sit-Up

Warm Up

Gymnastic & Strength EMOM 12′

7 Strict Pull-Ups

7 Strict Push-Ups

1 Hollow Hold

WOD  AMRAP 12′:

10 Burpee

15 Wall Ball @9/6

20 D.U.