WOD

15 ROUNDS

40 jump rope
7 burpee
7 clean&jerk (if no equipment 3 hand stand push up)

STRENGHT

7 ROUNDS

BARBELL: 7 press
KB/DB: 7+7 press
NO EQUIPMENT: 4 hand stand push up

WOD

30′ EMOM

A 12 thruster/jump squat
B 10 jump rope + 20 speed rope + 20 jump rope
C 10 burpee
D 7 sumo deadlift high pull/ 12 table row
E 1′ plank

STRENGHT

5 ROUNDS

10″ arch position
10 back extension
10″ arch position
10 alternate back extension
10 back arch rock

rest 1′

WOD

5 ROUNDS

25 sit up
20 db/kb/bb snacth (20 lunges if no equipment)
15 goblet squat (front squat)

STRENGHT

6 ROUNDS

KETTLEBELL/DUMBELL
6 one arm clean
6 one arm push press
6 one arm over head squat
6 one arm snatch

work with one arm and after with the other
no rest between pass from left to right

BARBELL
6 power clean
8 push press
10 front squat

NO EQUIPMENT
tabata lunges
rest1′
tabata squat hold position

WOD

AMRAP 12′

KB/DB/BB
8 thruster
10 push up
12 tuck sit up
25 jump rope

NO EQUIPMENT
12 jump squat
22 russian twist
50 jump rope

WOD

FOR TIME
c.t.20′

BARBELL/KETTLEBELL/DUMBBELL
10 – 20 – 30 – 40 – 50
snatch
15 burpees over

NO EQUIPMENT
10 – 20 – 30 – 40 – 50
jump squat
sit up
15 burpee

STRENGHT

6 ROUNDS

kettlebell: 3/side squat snatch + 2/side over head squat
no equipment: 12/side bulgarian squat + 3+3 archer push up
barbell: 3 squat snatch + over head squat

WOD

E2MO2M
6 set

5 hang power clean (10 table row if no equipment)
7 front squat (jump squat if no equipment)
5 bar facing burpee

STRENGHT

EMOM 12′

A 12 burpee
B 5 push up + 10 air squat + 10 tuck sit up
C max rep jump rope (single under or double under)

WOD

FOR TIME
6 rounds

7 thruster (jump squat if no equipment)
12 diamond push up
16 reverse lunges (front rack reverse lunges)

STRENGHT

6 ROUNDS

kettlebell: 10 goblet squat tempo 2420*
*2″ go down, 4″ in bottom position, 2″ stand up, no rest on top
no equipment: 15 air sqaut tempo 4440*
*4″ go down, 4″ in bottom position, 4″ stand up, no rest on top
barbell: 5 front squat with pause in bottom position
*5″ pause in first rep, 4″ pause in second rep….

WOD

FOR TIME

10 – 9 – 8 – 6 – 4 – 3 – 2 – 1
clean & jerk (diamond push up if no equipment)
50 jump rope (25 du)

STRENGHT

6 ROUNDS

kettlebell: 3 push press + 2 push jerk / side
no equipment: 1 strict hspu + 3 kipping hspu
barbell: 3 push press + 2 push jerk (split jerk)

WOD

OPEN 21.2

1 – 3 – 6 – 9 – 15 – 21
wall climb
10 – 30 – 60 – 90 – 150 – 210
jump rope

STRENGTH

EMOM 12′

6 x A 15 table row
6 x B 10 deadlift (if no equipment 6 burpee)

WOD

FOR TIME
30 – 20 – 10

thruster (if no equipment jump squat)
diamond push up

STRENGTH

EMOM 12′

A 12 v sit up
B 8 hang power snatch (if no equipment 8 table row)
C 60 jump rope

WOD

FOR TIME

30 – 20 – 10
burpee
jump rope (x2)
sumo deadlift high pull (if no equipment sit upx2)

STRENGTH

FRONT SQUAT

BARBELL/KETTLEBELL 7 x 8
NO EQUIPMENT tabata air squat

WOD

FOR TIME
27 rounds

2 clean&jerk (2+2 if kb/no equipment 2 hspu)
4 jump squat