WOD WOD, 02/01/2018

02.01.2018 Strength Hang Clean (20 min to find you 1RM) *HANG SQUAT CLEAN Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9 minutes: Ascending ladder: 3,3-6,6-9,9-12,12…….. Hang squat clean 45/30 Toes to bar

WOD WOD, 29/12/2017

29.12.2017 Gymnastics Weighted Pull-ups (EMOM 10 minutes) Strength Bench Press (15 minutes to find your 1 RM) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

WOD WOD, 28/12/2017

28.12.2017 Strength Back Squat (20 minutes to find your 1 RM) Metcon Metcon Team By 2: EMOM 16 Minutes: 1 min work / 1 min rest 12-16 Cal Row 12-16 Wall Ball 10/6 *Both athletes work and rest at the same time alternating the exercices

WOD WOD, 27/12/2017

27.12.2017 Warm-up Core Wod 4 4 Rounds: 20 Single leg V-Ups 30 Med Ball Russian Twist 40 Plank Rocks Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6 min: 12 DB Snatch 25/15 40 DU 8 Toes to bar Rest 3 minutes: AMRAP 6 min: 10 Box jump 60/50 8 Push Press 50/30 6 burpees

WOD WOD, 22/12/2017

22.12.2017 Strength Deadlift (20 minutes to find you 1RM) Metcon Metcon (Time) 3 rounds: 80 Air squat 40 KB Swing 24/16 20 Push Up (HR)

WOD WOD, 21/12/2017

21.12.2017 Metcon 2k Row (Time) Max Effort 2k Row Strength Push Jerk (Weight)

WOD WOD, 20/12/2017

20.12.2017 Strength Shoulder Press (15 minutes to find you 1 RM) Metcon Metcon (Time) 30 Cal Row 30 Toes to bar 30 DB Snatch 25/15 30 WB 10/6 30 DB Snatch 25/15 30 Toes to bar 30 Cal Row

WOD WOD, 19/12/2017

19.12.2017 Warm-up Core Wod 3 Tabata Sit Ups Tabata Hollow Tabata Plank (elbow/hand) Tabata Lying Windmill Metcon Metcon (AMRAP – Rounds and Reps) Ascending Ladder 12 minutes: Burpee box jump over 60/50 Pull Up 1,1-2,2-3,3-4,4-5,5………..

WOD WOD, 18/12/2017

18.12.2017 Gymnastics Handstand Push-ups (Skill or Challenge) Challenge: 15 minutes to find out your max deficit HSPU Metcon Metcon 5 Rounds: E2MOM 40 DU 7 DB Thrusters 20/10 6 Clean & Jerk 50/30 *Rest the remaining time **If no time scale as needed

WOD WOD, 15/12/2017

15.12.2017 Strength Bench Press (5×5@80%) Metcon Metcon (Time) Team by 2 Row 4000 m Switch every 2 minutes. Every single time the athlete get off the rower he/she has to accumulate: 30 sec. on parallette L-Sit hold.