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

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