Workout of the Day

Programma A
6 Round For Time
8 Front Squat from ground40/25 Kg
12 Hang Clean & Jerk with Dumbbell One Arm (6 For arm)

Programma B
10′ Amrap
8 Burpees to Box Jump
3 Mt Handstand Walk/ 4 Moon on the box

Programma A
12′ Amrap
3 Wall Walk
6 Box Jump
12 Jumping Lunges

Programma B
12′ Emom
ODD Hang Power Clean 50/30 Kg
EVEN Bench Press from ground (same weight)

Programma A
15′ Amrap
8 Devil Press 1 Arm Alt
16 Overhead Lunges (8 for arm)
8 Hang Squat Clean with dumbbell Alt.

Programma B
For Time
40- 30 – 20 – 10
American Swing
Cal Row
TC 15′

Programma A

Programma B
15′ Amrap
5 Push Up HR

10 Squat
15 Tuck Up

Programma A
12′ Amrap
4 Hspu
8 Step Up WIth Kettlebell
12 American Swing

Programma B
27 – 21 – 15 – 9
Hang Power Snatch
30/20 Kg + Wall Ball
TC 12′

Programma A
12′ Emom
1′ Bike
1′ Double Unders
1′ Mountain Climber

Programma B
WOD A
5 Round of
35 Double Unders + 8 Toes To Bar
TC 6′
Rest 2′
WOD B
5 Round of
10/8 Cal Row + 4 Hspu

Programma A
12′ Amrap
8 Clean & Jerk 1 Arm Alt.
12/10 Cal Row
16 Squat Jump

Programma B
10′ Emom
3 Hang Power Clean +
6 Front Squat +
9 Deadlift
65 % del Power Clean

Programma A
27 – 21 – 15 – 9
Box Jump
Toes To Bar
Push Up

Programma B
12′ Amrap
5 Pull Up
7 Burpees
9 Cal Bike

Programma A
Karen
For Time
150 Wall Ball

Programma B
30 Box Jump
+ 10 Shoulder to Overhead 40/25 Kg
20 Box Jump
+ 20 Shoulder to Overhead 40/25 Kg
10 Box Jump
+ 30 Shoulder to Overhead 40/25 Kg
TC 10′

Programma A
40 – 30 – 20 – 10
American Swing
Cal Row
TC 15′

Programma B
15′ Amrap
8 Devil Press 1 Arm Alt
16 Overhead Lunges (8 For Arm)
8 Hang Squat Clean With Dumbbell Alt