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

closed

WARM UP WOD 3 rounds not for time of: 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 Dog Up & Dog Down STRENGTH Strict Press - 4 x 5 tempo 5111 - focus on bar path WOD 4 rounds for time of: 15 Front Squat 12 Pull

WARM UP WOD 3 rounds not for time of: Wall Angels 2’ practice positioning and execution 10 – 15 Hip Swing hang on bar 20’ EMOM odd – 5 Deadlift even – 7 Gymnastics Push Ups WOD 500M Row for time

WARM UP WOD 20 TGU alternating not for time STRENGTH A1. Back Squat – 3 x 6 1’ di rest A2. Strict Chin Up – 3 x 3 - 5 1’ di rest prima di ripartire da A1 WOD For time: 20 - 15 - 10 GHD Sit Ups KB SDHP

WARM UP WOD 3 rounds not for time of: DU 2’ of practice 10 Face the Wall Squat with stick in OH position and hold 3” sticking point AEROBIC DEVELOPMENT Run – 5 x 800m 2’ di rest tra le ripetute SKILLS Box Jump practice starting from low box

WARM UP WOD 3 rounds not for time of: 10 Lateral Bear Crawl (5dx/5sx) 20” Hollow Body Hold STRENGTH Power Clean – 5 x 5 WOD 2 rounds of: 3’ Row for max calories 3’ KB Swing for max reps 3’ rest

WARM UP 10' Groups Dynamics & Mobility Team WOD OF 2 10' AMRAP OF: 5 Push ups 10 sit ups 200 mt run together 5' Rest 10' AMRAP 5 Pull ups 10 Burpees box jump 15 Lunges with barbell together

Closed

WARM UP WOD 3 rounds not for time 3 pull ups 5 dog up & dog down 10 face The wall squat with Stick in OH position and Gold 3" sticking point WOD 21-15-9 Thruster KB swing

WARM UP WOD 3 rounds not for time 2 TGU 5 Back Extension 1’ DU practice 16’ EMOM odd - 6 /8 Back Squat even – 40” Plank on Elbows WOD 800m Run 1’ di rest 1’ GHD Sit Ups for max reps 1’ di rest 1’ Push Press for max reps

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Bench Press - 3 x 6 – 8 1’ di rest A2. Ring Rows – 3 x 6 – 8 1’ di rest A3. Deadlift – 3 x 8 – 10 1’ di rest prima di ripartire da A1 WOD 5 rounds for time of: 250m

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 One Arm KB Press bottoms up (5/5) 10 Lateral Bear Crawl (5dx/5sx) AEROBIC DEVELOPMENT Run – 4 x 400m 3’ di rest tra le ripetute SKILLS Wall Climbs

WARM UP WOD 3 rds not for time Wall Angels 2’ practice positioning and execution 10 Snatch Grip Press btn + OHS STRENGTH Front Squat - 4 x 5 WOD 7’ AMRAP 10 DB Snatch alternating 10 V – Ups

TEAM WOD OF 2 50 Pull Ups 100 Wall Ball 150 Deadlift 100 Wall Ball 50 Pull Ups - I Go You Go

Closed

WARM UP WOD 30m Bear Crawl 10 Knee to Chest 10 Face the Wall Squat with stick in OH position and hold 3” sticking point STRENGTH Bench Press – 4 x 5 – 7 WOD 12’ EMOM minute 1 – 30” Hollow Body Hold minute 2 – 30” DU minute 3 – 1/3 Wall Climbs

3 rounds not for time 10 KB Russian Swing 10 Ghd Sit Ups 14’ EMOM odd - 5 Push Press even – 5 Deadlift WOD “ Annie” 50 – 40 – 30 – 20 – 10 DU Sit Ups

WARM UP 10’ Groups Dynamics & Mobility STRENGTH Front Squat – 4 x 6 – 8 1’ di rest Barbell Cuban Press – 4 x 10 – 12 WOD For time: 1K Row 30 OH Barbell Walking Lunges 30 Burpees

3 rounds not for time 4 TGU alternatine 10 Hip Swing hang on bar 10 Face the Wall Squat with stick in OH position and hold 3” sticking point WOD For time 30 Pull Ups 400m Run 20 Pull Ups 400m Run 10 Pull Ups

3 rounds not for time 30 Mountain Climber DU 1’ practice Superman Hold 30” AEROBIC DEVELOPMENT Row 500m 2’ rest 750m 3’ rest 1000m 3’ rest 750m 2’ rest 500m

TEAM WOD OF 2 18' amrap of: 30m Bear Crawl with DB 30 Box Jump Over 30 Wall Ball WINTER ENDURANCE THROWDOWN WOD 9' amrap of: 1500M ROW 30 AMERICAN SWING@32/24 ME BURPESS

closed

WARM UP WOD 2 rounds not for time 200m Run 10 Sit Up 10 Hip Extension 250m Row 10 Push Ups 10 Jumping Pull Ups STRENGTH A1. Back Squat – 3 x 6 – 8 1’ di rest A2. Strict Press – 3 x 6 – 8 1’ di rest prima di ripartire da A1

3 rounds not for time Wall Angels 2’ practice positioning and execution DU 1’ practice 16’ EMOM odd - 8 DB Lunges (4/4) even – 8 One Arm DB row (4/4) WOD For time: 400m Run 30 Burpee Pull Ups

WARM UP 10’ Groups Dynamics & Mobility STRENGTH Deadlift - 4 x 5 – 7 WOD 12’ AMRAP of: 10 Wall Ball 8 Sit Up 6 Ring Rows

WARM UP WOD 3 rounds not for time 20m Bear Crawl 10 Backward Walking Lunges 5 GHD SIt Ups WOD 20’ AMRAP 5 Over the box Jumps 10 KB Swings 200m Run

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 Kneeling Banded Hip Thru 10 Hip Swing hang on bar WOD For time: 15 – 12 – 9 – 6 – 3 Floor Press/ Push Up Pull Ups

TEAM WOD OF 2 2K Row switch every minute then 10 rounds of: 10 DB Thruster 10 Burpees - switch every round

Closed