Workout of the Day

Programma A
21 – 15 – 9
Burpees Lateral
Cal Row
Overhead Squat 40/25 kg
TC 10′

Programma B
15 – 12 – 9 – 6 – 3
Squat clean 50/30kg
Burpees Lateral
TC 15′

Programma A
12′ Amrap
6 Toes To Bar
12 Thruster 40/25kg

Programma B
DT with Dumbbell:
5 Round For Time
12 Deadlift
9 Hang Power Clean6 Push Jerk
TC 10′

Programma A
21 – 18 – 15 – 9
Cal Bike
Devil press 1 arm
TC 14′

Programma B
12′ Amrap
10 Shoulder To Overhead
30 Double Unders/ 60 Single Unders
8 Toes To Bar/ 12 Knee To Elbows

Programma A
4 Round For Time
8 Hang Power Clean 50/30kg
16 /12 Cal Row
8 Pull Up
TC 12′

Programma B
12′ Emom
ODD Max Cal Bike
EVEN Max Rep Dumbbell Cluster 1 Arm

Programma A
2 Round For Time
10 Wall walk
20 Box Jump Over
30 Jumping Lunges
40 Tuck up
TC 15′

Programma B
12′ amrap
10 Burpees To Pull Up
15/12 Cal Row

Programma A
12′ Amrap
8 Deadlift
12 Front Squat with 2 Dumbbell

Programma B
6 Round For Time
21 American Swing
12 Box Jump Over
TC 12′

Wod
20′ Amrap
6 Overhead Squat 35/25kg
12 Sit Up
6 Sumo Deadlift High Pull

Wod 1
5 x 2 Clean Squat + 1 hang Clean Squat @82%
TC 12′

Wod 2
For Time
18 – 16 – 14 – 12 – 10 – 8
Hang Dumbbell Clean & Jerk (da dividere per braccio)
Pistol
TC 12′

Wod 1
12′ Amrap
6 Power Snatch 40/30kg
8 Burpees Step Up With Dumbbell

Wod 2
12′ amrap
3 Bench Press
30 Double Unders/60 Single Unders
3 Strict Pull Up

Wod 1
5 x 2 Deadlift @80%
TC 10′

Wod 2
CINDY
20′ Amrap
5 Pull Up
10 Push Up
15 Squat