Warm Up

Gymnastic & Strength EMOM 10′

ODD 4 OHS with 3″ iso in bottom position

+4 Burpee over BB

EVEN strict K2E

WOD : AMRAP 12″

6 OHS @50/30

8 K2E

10 Burpee over BB

CO 5X10 V-Ups

Warm Up

WOD 21-15-9-9-15-21

A.Swing @24/16

6 Burpee Box Jump after each set

CO “ANNE”

50-40-30-20-10

Sit up

D.U.

Warm Up

Gymnastic & Strength 5×5 Strict Ring Dip

10 Squat Jump

rest 30″

WOD 14-12-10-8-6-4-2

Push Press @55/35

Box Jump

wall clim after each set

CO

5X 30″ Hollow P.

Superman P.

Warm Up

SKILL Pistol

WOD AMRAP 15′

B.I. 50 Thruster empty bar

5 Push Ups

10 Pistol

15 Sit-Ups

CO TABATA BURPEE

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