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STRENGHT

SQUAT SNATCH
6×3

90″ rest between

WOD

FOR TIME

buy in 100 du/ 200 su
immediately
3 rounds
20 box jump over
20 push up
20 deadlift
cash out 100 du/200 su

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
5″ hand stand position

STRENGHT

TABATA
table row hold position

WOD

FOR TIME

buy in 100 du/ 200 su/ 150 jumping jack
immediately
3 rounds
20 air squat
20 v-sit up
20 good morning with backpack
cash out 100 du/200 su/ 150 jumping jack

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STRENGHT

PRESS SERIES
6 rounds

3 push press (rebounce)
2 push jerk (2″ pause in catch)

90″ rest between

WOD

FOR TIME
10 rounds

8 DB snatch alternated
8 wall ball
4 balance sit up

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
5″ hand stand position

STRENGHT

STRICT HAND STAND PUSH UP
6×4

60″ rest between rounds

WOD

FOR TIME
10 rounds

9 push up
( if you have got a kb, 4+4 kb snatch)
15 jump squat
21 sit up

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STRENGHT

CLEAN REBOUNCE
6 rounds

3 hang power clean
2 hang squat clean

90″ rest between

WOD

AMRAP 11′

12 shoulder to over head
4+4 reverse lunges front rack
6 hand stand push up
6 sumo deadlift high pull

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up

STRENGHT

TABATA

1 PUSH UP

60″ rest

2 PLANK STRAIGHT ARMS

WOD

AMRAP 11′

6+6 jumping reverse lunges
6 hand stand push up
6 table row
12 back-pack shoulder to over head
( with kb 6+6 )

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READY FOR UNKOWN

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3+3 lunges
3 push up

STRENGHT

TEMPO AIR SQUAT 501
8 x 8

5″ to go in bottom position then suddenly up

60″ rest between rounds

WOD

10 ROUNDS

3 wall climb
12 jumping lunges

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WOD

AMRAP 11′

6 pull up / 9 chest to bar / 2 bar muscle up
14 wall ball
7 burpees

AMRAP 11′

7 thruster
14 v sit up
7 burpees over the bar

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 table row
10 mountain climb

WOD

FOR TIME

1 km run / 250 du / 500 su
50 table row
120 air squat
180 russian twist
1 km run / 250 du / 500 su

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STRENGHT

POWER SNATCH
touch and go

6 x 3

90″ rest between

UP TO 50%

WOD

5 RDS

20 kettlebell snatch
16 one arm kb over head squat
12 burpee

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up

STRENGHT

PUSH UP TEMPO 303
6 X 5

start with straight arms, 3 seconds to go chest on ground and 3 seconds to go up

60″ rest between rounds

WOD

5 rds

8 reverse snow angel
10 biceps with towel
12 burpees no push up and no jump

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STRENGHT

BACK SQUAT
from ground

6 x 10

90″ rest between

UP TO 50% of 1rm BACK SQUAT

WOD

FOR TIME

50 push up hands relase
40 russian twist
30 deadlift
20 one arm dumbbell devil press

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 up & down
3 push up

STRENGHT

FAST AIR SQUAT
10 x 15″

max reps of air squat in 15″

15″ rest between rounds

WOD

FOR TIME

50 push up hands relase
40 russian twist
30 pistol squat
20 burpee

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STRENGHT

PUSH PRESS
from ground

5 x 4

90″ rest between

UP TO 60%

WOD

AMRAP 11′

6 hang power snatch
12 air squat

every round +4 reps of air squat

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
5″ hand stand position

STRENGHT

HAND STAND PUSH UP
10×3

45″ rest between rounds

WOD

AMRAP 11′

10 back extension
10 hollow rock
10 air squat

every round +4 reps of air squat

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STRENGHT

CLEAN COMPLEX

2 power clean tn’g
2 front squat

2′ rest between

UP TO 50%

WOD

8 ROUNDS

8 box jump
10 american swing
12 tuck sit up

https://www.youtube.com/watch?v=NBwz02SXl6Q

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 jump roll up
3+3 plank push up
https://www.youtube.com/watch?v=2kEnT-CdXyE

STRENGHT

PLANK
16 x 30″ on / 10 ” off

WOD

8 ROUNDS

10 jump squat
12 good morning with back pack
12 tuck sit up

RIAPERTURA BOX 25 MAGGIO

WARM UP

3 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3 up&down
3 sit up
3 back extension
10 high skip

STRENGHT

PUSH UP UNBROKEN
6 ROUNDS

find your max reps of push up unbroken for very rounds

2′ rest between

WOD

10 ROUNDS

400 mt run/100 mountain climb
15 air squat
15 sit up

RIAPERTURA BOX 25 MAGGIO

WARM UP

3 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3 up&down
3 sit up
3 back extension
5″ hand stand position

STRENGHT

BULGARIAN SQUAT
6×10+10

90″ rest between

WOD

FOR TIME

60 du/100 su/ 80 jumping jack
60 V sit up
30 air squat
60 du/100 su/ jumping jack
50 V sit up
30 air squat
60 du/100 su/ 80 jumping jack
40 V sit up
30 air squat

RIAPERTURA BOX 25 MAGGIO

WARM UP

3 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3 up&down
3 sit up
3 back extension
5″ hand stand position

STRENGHT

HAND STAND PUSH UP

kipping hspu 6×6
strict hspu 5×3

90″ rest between

KB/DB STRICT PRESS

6 x 8+8

WOD

FOR TIME

5 ROUNDS

10+10 russian twist
10+10 reverse lunges
10 push up

rest 2′

4 ROUNDS

15+15 russian twist
15+15 reverse lunges
15 push up

rest 2′

3 ROUNDS

20+20 russian twist
20+20 reverse lunges
20 push up

rest 2′

2 ROUNDS

25+25 russian twist
25+25 reverse lunges
25 push up