TEAM WOD

AMRAP

AMRAP 9′
A: 15/12 cal row
B: 4 2DB gtoh
6 pull up
24 du/su

3′ rest

AMRAP 9′
50 power snatch
35 over head squat
20 shoulder to over head

STRENGHT

SQUAT CLEAN

8×1 80%-90%

STRENGHT CONDITIONING

5 ROUNDS

40″ press tempo 2020
20″ rest
60″ air squat tempo 2020
20″ rest

STRENGTH

SHOULDER PRESS

6×3 from ground

WOD

AMRAP 3′
5 rounds

7 thruster
5 chest to bar/pull up
7 power snatch
5 bar lateral burpees

STRENGTH

SPLIT JERK

6×1 70%+

WOD

15′ EMOM

A) 35 DU/SU + max rep wall ball in remaining time
B) 3 power snatch + 3 over head suqat
C) 10 box jump @ 75/60

STRENGTH

“BELLA COMPLEX”

find in 15′ 1Rm of:
1 clean (anyhow) + 1 jerk + 1 front squat + 1 jerk

WOD

FOR TIME
8 rounds

10 V sit up straight legs
10 front rack reverse lunges (5+5)

STRENGTH

9′ EMOM

10/side dead bug
10/side bird dog
15 to 30-second Chin over the (pull up) bar hold
10/side side plank raise with twist
15 to 30-second plank straigth arms

WOD

FOR TIME
5 rounds

15 pull up
25 thruster (empty bar) unbroken
2 wall walk

STRENGTH

HANG SQUAT SNATCH
+
OVER EHAD SQUAT

8×1+2

start from 65% of 1RM squat snatch

SKILL

kippimg pull up
butterfly pull up

10′ STRETCHING

STRENGTH

DEADLIFT

5×5
70%

90″ rest

WOD

FOR TIME
7 rounds

7 squat clean clean
7 hand stand push up
14 american swing

every 2 rounds deload your bar

WOD

15′ EMOM

1′ jump rope anyhow
2′ wall ball + toes to bar + burpees*
3′ rest

rest 2′

15′ EMOM

1′ jump rope anyhow
2′ 2xkb snatch + box jump + burpees*
3′ rest

*do the same number of rep for each mouvement (e.g. 8wall ball, 8 ttb, 8 burpees)

STRENGTH

CORE CIRCUIT
3 rounds

10 supine legs raise
10 alt. supine windshield wipers
10 alt. elbow plank knees arm reaches
10 elbow side plank with reach out

WOD

FOR TIME

30 clean&jerk
30 ring muscle up (40 chest to bar/pull up)
30 snatch

T.C. 17′

STRENGTH

BACK SQUAT

5×5/4/3/3/3

80%+

WOD

FOR TIME
4 rounds

20 wall ball
35 du
10 front squat
7 burpees over the bar double jump

STRENGTH

1RM of PUSH JERK

find in 12′ 1RM

WOD

TERAM WOD

100 cal row
20 power snatch (i go you go)
80 cal row
30 aamerican swing (syncro)
60 cal row
40 box jump over (each)