STRENGTH

BACK RACK REVERSE LUNGES

4×8 /side

STRICT CHIN UP

3xAMAP

WOD

FOR TIME
3 roounds

400 mt run
15 ohs
12 bar facing burpees

STRENGTH

FRONT SQUAT

8 @ 70%-75%
6 @ 75%-80%
2×4 @ 80+%

SEATED PRESS

4×6

WOD

E2MO2M
8 set

15 wall ball
30 du -> 60 su
row in remaining time

WOD

5 INTERVALS

2 ROUNDS

2′ monostructural
+
every 30″ for 2′
1)3-6 hspu
2)3-6 ttb -> ktc
3)4-8 pistol squat
4)1 rope climb -> 3 strict pull up
5)2 wall walk

STRENGTH

STRICT DIP +
BB BENT OVER ROW

12-10-8-8+
+
4 x 8-10

WOD

FOR TIME
8 rounds

2 bar muscle up -> 5 pull up
8 deadlift
12 wall ball

T.C. 14′

STRENGTH

PUSH PRESS + POWER JERK

2 x 4+1 @60% of 1RM of jerk
2 x 3+2 build up
2 x 2+3 build up

WOD

AMRAP 11′

8 box jump over
6 chest to bar -> 10 pull up
12 DB snatch

STRENGTH

PRESSING SNATCH BALANCE

4×4

SQUAT SNATCH

3×3

60%-75%

WOD

AMRAP 10′

2 strict hspu
4 pistol squat
6 hang power clean

STRENGTH

STIFF LEGGED DEADLIFT

12-10-8-8+

@ RPE 8

WOD

18′ EMOM

1)5 thruster + 50 du/su
2)8 burpees + hollow hold pos. in remaining time
3)rest

STRENGTH

HANG SQUAT CLEAN

8×2 @70%

WOD

8′ AMRAP

12 Db snatches alt.
9 DB box step up over
7 ttb

rest 2′

6′ AMRAP

8 DB hang squat snatch
6 burpees box jump over

STRENGTH

DEADLIFT

6×3 @ 70%+

WOD

8 ROUNDS

3 hang power snatch
2 wall walk

WOD

12 ROUNDS

2 strict pull up
4 strict hspu
8 american swing 32/24

STRENGTH

ALTERNATE A1 AND A2

A1 box squat 3×6
A2 seated press 3×4-8

WOD

3 ROUNDS

40 sit up
30 push up
20 over head squat

STRENGTH

ALTERNATE A1 AND A2

A1 strict chin up 3xamap
A2 kb gorilla row 3×8-12/side

WOD

4 ROUNDS

15 push press
12 MB russian twist
9 mt DB front rack walking lunges
50 du -> 100 su