STRENGHT

SQUAT SNATCH

find in 15′ 1 RM

WOD

FOR TIME

75 burpees box jump over

every 2′ perform 10 wall ball

STRENGHT

DEADLIFT

6×4 70%-80%

WOD

AMRAP 12′

10 pull up
100 mt run
10 kb sumo deadlift high pull
100 mt run

STRENGHT

SIT UP CIRCUIT

4 ROUNDS

18 bird dog
10 balance sit up
14 russian sit up pass on
10 balance sit up
18 russian twist

no rest b/t mouvementes
90″ rest b/t rounds

WOD

FOR TIME
3 rounds

20 back squat
20 american swing
15 cal row/bike
10 devil press alt.

STRENGHT

PUSH PRESS
+
BULGARIAN SQUAT

4 x max reps @ 80%
+
3 x 7/side

WOD

AMRAP 7′

15 air squat
10 push up
5 power snatch
25 du/su

STRENGHT

RINGS DIP
+
DB ROW

4 X 8-10+12

WOD

FOR TIME

55 wall ball
30 thruster
30 DB snatch
55 wall ball

STRENGHT

SKILL

pull up
chest to bar
bar/rings muscle up

WOD

FOR TIME
3 rounds

25 du/50 su
12 Kb snatch
12 KB over head lunges
25 tuck sit up

STRENGHT

SQUAT SNATCH

8-12 X 1 60%-85%

1′ REST BETWEEN

WOD

FOR TIME

21 – 15 – 9
deadlift
10 – 20 – 30
american swing

STRENGHT

PUSH JERK

find in 15′ window
1RM of push jerk
(power jerk or split jerk)

WOD

AMRAP 4′
5 hand stand push up
10 2x DB/KB hang clean

1′ rest

EMOM 6′
– 10 burpees
– max reps of wall ball

1′ rest

AMRAP 4′
5 shoulder to over head
12 american swing

STRENGHT

BACK SQUAT

3×4 70%
4×2-3 85%

WOD

FOR TIME
5 rounds

7 hang power clean
12 pistol squat
9 toes to bar

STRENGHT

STRICT PRESS

8×2 70% – 85%

WOD

2 x AMRAP 4′

A
8 box jump over
3 – 6 – 9 – …
one arm DB hang power clean & jerk

rest90″

B
8 box jump over
3 – 6 – 9 – …
one arm DB hang power snatch

STRENGHT

EMOM 9′

A 30″ hollow position + max reps of balance sit up*
B 10 KB sumo deadlift high pull + 12 push up
C 8 deadlift @60% + max reps of burpees over the bar

*max time plank
* hanging legs raise

WOD

AMRAP 9′

10 pull up
8 shoulder to over head
12 cal row/ ski (8 cal bike)

STRENGHT

STRICT CHIN UP
+
STRICT PULL UP WIDE GRIP

5 x 4+3

rest 2′

WOD

E3MO3M
5 set

12 DB snatch
9 pull up
6 hand stand push up
4 burpees box jump over