WARM UP 10’ Groups Dynamics & Mobility WARM UP WOD 3 rounds not for time of: 5 Air Squat (toes elevated) con 2” di stop nella buca ogni reps 10 Lateral bear Crawl (5sx/5dx) 15 Sit Ups WOD 15 ‘ AMRAP of: 10 Deadlift 20 Air Squats Max Reps perfectly gymnastics Push Ups 400m Run

WARM UP 10’ Groups Dynamics & Mobility WARM UP WOD 4 rounds not for time of: 20m One Arm KB Walk bottoms up (10m dx/10m sx) 10 KB Press Bottoms Up (5/5) 90” SU/DU Practice WOD 5 rounds of: 8 One Arm KB Thruster (4/4) 40 DU o 200m Run - 1’ di rest tra

WARM UP 10’ Groups Dynamics & Mobility WARM UP WOD 3 rounds not for time of: 10 Lateral Lunges 30” Superman Position 30” Hollow Body position STRENGTH A.1 Front Squat - 5 x 3 1’ di rest A.2 Strict Pull Up – 5 x 1 – 5 1’ di rest prima di ripartire da A1

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Deadlift – 4 x 5 1’ di rest A.2 Close Grip Bench Press - 4 x 5 1’ di rest prima di ripartire da A1 WOD 3 rounds of 400m Run 21 KB Deadlift 15 Down & Up - 4’ di rest tra i rounds MIDLINE

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1 . Back Squat - 3 X 5 30” di rest A2. BB Bent Over Row - 3 x 8 30” di rest A.3 Hollow Body Hold – 3 x 40” WOD 4 rounds of 10 Calories Row 100m Run 10 DB STOH 10 Box Jump 10

WARM UP 10’ Groups Dynamics & Mobility WARM UP WOD 3 rounds not for time of: 10 KB Russian Swing 10 GHD Back Extension 10 GHD Sit Ups STRENGTH A. Hang Power Cleans – 5’ EMOM x 3 reps @climbing B. 10’ EMOM Odd – 3 Pull Ups con 4” di negativa Even – 30”

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WARM UP 10’ Groups Dynamics & Mobility STRENGTH A. Hip power snatch - 5 x 5 @empty bar, focus only on tecnique B1. Back Squat - 3 x 4 B2. Ring Row – 3 x 5 con 2” di stop in top position WOD  3 rounds for time: 15 Wall Balls 15 Pull Up/Jumping Pull

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1. Ball Clean – 5 x 10 A2. Wall Climb – 5 x 5/7 holding top position 5” WOD AMRAP 8’ Ladder Up 2,4,6,8,… of: KB Squat Clean Push Up h/off

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A. Deadlift – 8 x 3 on the 45” B. Push Press – 5 x 3 focus on tecnique and cycling WOD 3 rounds for time: 3’ Max Calories Row 10 Deadlift 20 Burpees - rest 2’ tra i rounds

WARM UP 10’ Groups Dynamics & Mobility WARM UP WOD  4 rounds not for time of: 10 Jumping Pull Up practising kipping tecnique 10 OHS @empty bar 10 Push Ups 10 Ghd Sit Ups SKILL Kipping Pull Ups WOD 4 rounds for time of: 500m Row 400m Run - 2’ di rest tra i rounds

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A.1 Front Squat – 3 x 7 1’ di rest A2 . Glute Ham Raise – 3 x 7 – 9 - usa le band per scalare ed assistere il movimento se necessario oppure scala a razorcurls WOD 5 rounds da 3’ AMRAP of: 2 Wall Climbs

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD: “Team Helen” – team of 2 6 rounds to complete, partners switch every rounds : 400m Run 21 KB Swing 12 Pull Up

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WARM UP 10’ Groups Dynamics & Mobility STRENGTH A.1 Deadlift – 3 x 5 on the minute A.2 Shoulder Press – 3 x 5 on the minute GYM 10’ EMOM Odd – 7 Push Ups Even – 7 Hip Extension WOD 15 – 10 – 5 for time of: DB Thruster Burpee Pull Up

WARM UP 10’ Groups Dynamics & Mobility SKILLS Rope Climb STRENGTH A1. Ring Rows – 3 x 5 - 7 A2. Bench Press – 3 x 5 WOD For time: 2K Row or Run 50 Down & Up 100 Sit Ups

WARM UP 10’ Groups Dynamics & Mobility WARM UP WOD 3 rounds not for time of: 6 TGU (3dx/3sx) 8 Kip Swing focusing on hollow position 30mt Bear Crawl WOD 7 Rounds for time of: 10 Power Clean 10 Wall Ball

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Back Squat - 4 x 2 1’ di rest A2. One Arm DB Row – 4 x 5 each arm 1’ di rest prima di ripartire A1 B. Thruster – 5’ EMOM x 3 reps @ climbing WOD 7’ AMRAP 5 Thrusters 5 Burpees MIDLINE Hollow

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Bench Press – 4 x 5 1’ di rest A2. Strict Chin Up – 4 x 5 1’ di rest prima di ripartire da A1 WOD 5 rounds of: 200m Run 20 Double Under 10 OHS @ empty bb Max Reps UB Perfectly Gymnastics Push Ups

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2 For time: 100 Power Clean 1500m Row 100 Burpees - one mate work a time - switch every minute

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