WARM UP WOD 3 rounds not for time of: 10 OHS narrow grip 10 Dog Up & Dog Down STRENGTH A1. Front Squat – 4 x 3 A2. One Arm DB Row – 4 x 6 A3. Ring Row Hold – 15”-20” in tenuta isometrica nella top position WOD 3 rounds for time: 30m OH

WARM UP 10’ Groups Dynamics & Mobility STRENGTH 10’ EMOM of: odd – 6/8 Dip even – 3 Deadlift WOD For time : 20 Deadlift 200m Run 15 Deadlift 400m Run 10 Deadlift 800m Run

WARM UP WOD 3 rounds not for time of: Shrug Up/Down Hang on Bar 10 – 15 Hip Swing hang on bar TEAM WOD OF 2 20’ AMRAP 30 DU 3 Hang Power Clean 1 rds di Cindy

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A. Back Squat – 4 x 4 B. KB Thrusters – 5’ for max reps WOD 3 rounds for time: 500m Row 10 Burpee a piedi uniti

WARM UP WOD 3 rounds not for time of: 10 Burpees 4 TGU (2DX+2SX) STRENGTH A. Strict Press + Push Press – 5 x 1 + 3 WOD 4 RFT 20 KB Swing 30 DU 40 Sit Ups

Warm Up Group Dynamics and Mobility TEAM WOD With a Conga – line style, Each member of the team must complete 3 Rounds of: 15 Box Jump Overs 20mt  Bear Crawl @15/7,5kg 25 KTE 30 Wall Ball @9/7kg

WARM UP WOD 3 rounds not for time 3 Wall Climb 5 Pull Ups/Ring Row 10 Face the Wall Squat with stick in OH position and hold 3” sticking point STRENGTH A1. Front Squat – 4 x 5 1’ di rest A2. Barbell Rows - 4 x 5 1’ di rest WOD 10’ AMRAP of:

WARM UP WOD 3 rounds not for time 2 TGU 5 Back Extension 1’ DU practice WEIGHTLIFTING A. Snatch Lift Off + Hang Power Snatch - 5 x 1 + 1 WOD Tabata Sit Ups 1’ di rest Tabata Row for calories 1’ di rest 5' AMRAP of 10 Push Ups 5 SDHP

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Strict Chin Ups - 3 x 6 – 8 1’ di rest A2. OHS – 3 x 6 – 8 1’ di rest prima di ripartire da A1 WOD 10’ AMRAP 10 Wall Ball 8 KB Swings 6 Burpees  

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  (5/5) 15 m Bear Crawl STRENGTH A. Bench Press Close Grip - 3 x 10 – 12 WOD 20’ AMRAP 400m Run 50 DU 30m Bear Crawl

WARM UP WOD 3 rds not for time Wall Angels 1’ practice positioning and execution 10 Hip Swing hang on bar SKILLS Tripod Headstand practice 15’ AEROBIC DEVELOPMENT Row 250m Sprint x 10 rounds - rest 30” tra i rds

TEAM WOD OF 2 20’ AMRAP - 5 Pull Up/ Ring Row 5 Burpees 10 Strict KTC 20 Walking Lunges @bodyweight - each mate complete one full rounds then switch

WARM UP WOD 30” Tripod Headstand 1’ DU practice 10 OHS with stick and hold 3” sticking point STRENGTH A1. Back Squat – 3 x 10 - 12 1’  rest A2. GHD Sit Ups – 3 x 15 1’  rest WOD For time: 50 KB Front Squat 100m Bear Crawl 1000m Row

WARM UP WOD 3 rounds not for time 10 Plank Side Walk (5dx/5sx) 10 Cuban Press STRENGTH 12' EMOM odd - 5 Deadlift even – 10” - 15” L- Sit hold on parallettes WOD 15’ On the Clock 5’ AMRAP 5 Push Ups 10 Air Squat 15 KB Swing 1’ di rest 9' AMRAP of:

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. DB Walking Lunges – 4 x 20 (10/10) 1’ di rest A2. Ring Rows – 4 x 5 - 7 1’ di rest prima di ripartire da A1 WOD 12’ AMRAP 200m Row 10 TTB/KTE/KTC 25 Burpees

WARM UP WOD 10' Group Dynamics & Mobility STRENGTH Snatch Grip Push Press Behind the Neck – 4 x 3 SKILLS Rope Climb WOD 10’ AMRAP 3 Pike Push Up 5 Hang Power Clean 7 SDHP

WARM UP WOD 3 rounds not for time 15 Dog Up & Dog Down 15 OHS @empty bar 30” Superman Hold STRENGTH A1. Back Squat – 4 x 3 1’ di rest A2. Strict Pull Ups – 4 x 5 – 7 1’ di rest prima di ripartire da A1 AEROBIC DEVELOPMENT Row – 5

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3 15 Power Clean 20 DB Snatch 30 Wall Ball - Conga - Line Style

WARM UP WOD 2 rounds not for time 200m Run 10  Sit Ups 15' Superman Hold 250m Row 10 Push Ups SKILLS Handstand Walk practice per 10’ WOD 10 rounds for time: 3 DB Thrusters 5 Pull Ups 7 V – Up

WARM UP WOD 3 rounds not for time Wall Angels 2’ practice positioning and execution CTB practice per un totale di 15 reps STRENGTH A1. Good Morning -4 x 7 1’ di rest A2. DB Strict Press – 4 x 6 1’ di rest prima di ripartire da A1 WOD 3 rounds of: 25 Wall

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. KB Snatch - 4 x 10 (5/5) A2. KB Front Rack Carry – 4 x 50m - 2’ di rest WOD For time: 25 GTOH @Heavy 25 Burpee Pull Ups/ High Target 25 Front Rack Lunges

OGGI SIAMO CHIUSI E VI AUGURIAMO UN BUON NATALE... VI ASPETTIAMO SABATO 27

OGGI SIAMO CHIUSI E VI AUGURIAMO BUONE FESTE VI ASPETTIAMO SABATO 27

WARM UP WOD 3 rounds not for time 15m Backward Bear Crawl 10 Backward Walking Lunges 20” Hollow Body Hold TEAM WOD OF 2 10 rounds of – 5 each mate 200m Run 15 Goblet Squat 15 KB SDHP 200m Run - each mate complete one full rounds then switch

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 Thrust 10 Hip Swing hang on bar STRENGTH A1. Back Squat – work uo to 2RM A2. Strict CTB Pull Ups – 2 reps after every set of

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Push Press – 4 x 5 1’ di rest A2. Deadlift - 4 x 3 1’ di rest prima di ripartire da A1 AEROBIC DEVELOPMENT Row – 3 x 1000m - rest ½ work time

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position 10 Burpee a piedi uniti 25” Handstand Hold back to the wall STRENGTH A1. Front Squat – 3 x 3 1’ di rest A2. Plank Hold - 3 x max time 1’ di rest prima di ripartire