Warm Up

SkILL Snatch Balance

Gymnastic & Strength EMOM 10′

ODD 1 SN Push Press

1 SN Balance

1 OHS

+20 Squat Jump

Even 5/7 leg raise

WOD 4 RFT

400 mt Run

5 Hang Snatch @40/25

10 K2E

Warm Up

Gymnastic & Strength 5×5 Snatch ket @24/16

30″ Planke Hollow

rest 30″

WOD : 7RFT

5 Ket Snatch 5+5 @24/16

10 Wall Ball @9/6

15 V-Up

Mobility

Warm Up

Gymnastic & Strength EMOM 10′

ODD 3 Position Squat

4 Burpee over BB

EVEN 40” Hollow P.

WOD : AMRAP 12″

3 Power Snatch Ladder @40/25

8 Burpee over BB

Warm Up

Gymnastic & Strength  5 Squat Terapy

WOD : AMRAP 12′

3o F.S. @40/25

25 Push-Ups

10 Lunges in front Rack

20 Sit-Ups

25 F.S.

20 Push-Ups

10 Lunges

20 Sit-Ups

20 F.S.

15 Push-UPS

10 Lunges

20 Sit-Ups

Warm Up

WOD : AMRAP 15′  B.I. 800 mt

then

10 C2B

15 D.L. @80/55

20 D.U.

CO TABATA Sit-Ups rest1′

TABATA Squat rest 1′

TABATA Push-Ups

Warm Up

Gymnastic & Strength EMOM 10′ ODD :

2 Dead Clean

2 Clean Pull

2 Power Clean

2 Hang Clean

EVEN 20” Hollow p.

20” Superman P.

WOD : AMRAP 4′

6 Power Clean @60/35

6 Burpee

rest 1′

AMRAP 4′

12 Hang Clean 40/25

6 Burpee

rest 1′

AMRAP 4′

18 Hang Power 40/25

6 Burpee

rest 1′

Warm Up

WOD : 4RFT (ct 20′)

400mt RUN

20 Sit-Ups

15 A.Swing @24/16

10 Burpee Box Jump

CO 6x 45” Planke Hollow

rest 45”

Warm Up

Gymnastic & Strength  5×5 OHS

with 3 in bottom position  rest 1′

WOD : 6RFT

L.T. 15′ 10 OHS @40/25

15 K2E

20 D.U.

CO 6 X  30” HOLLOW P.

30 SUPERMAN P.

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