WARM UP DOUBLE TABATA (8’ in total, 20”ON, 10”OFF) Alternating Jumping Jack and Mountain Climber WL Hang Squat Snatch + Hang Power Snatch - 6X 1+ 1, rest as needed WOD AMRAP 15’ 6 KB Snatch Alt arm @20/12kg 12 KB Swing 24 Double Unders

WARM UP WOD 4 rounds not for time 20m Backward Bear Crawl 10 Backward Walking Lunges STRENGTH Bench Press - 7 X 3, tempo 33x1, rest as needed WOD 12’ AMRAP 200mt Run 7 Front Squat @60/40kg 7 Burpees 7 Toes-to-Bar

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with KB 10 Scapula retraction 10 Gymnastic Burpees WOD “CINDY” AMRAP 20’ 5 Push Ups 10 Pull Ups 15 Air Squat

WARM UP 10’ Groups Dynamics & Mobility WL STRENGTH Push Jerk – 6 x 4 WOD EMOM 16’ Odd – 7 MedBall Clean @9/7kg Even - 10/15 Cal Row

WARM UP WOD 3 rounds not for time 5 GHD Hip& Back Extension 10 Down& Ups 15 Step Ups on box  SKILLS Pistol progression  WOD 6 Intervals, 2’ON, 2’ OFF 200mt Row ME Negative Pistols

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3 For Time: 150 1-Arm-KB Swing @24/16 150 Sit Ups 150 Burpees over plate 150 OH Plate Sit Up @10/5kg 150 Russian KB Swing @24/16kg

WARM UP 10’ Groups Dynamics & Mobility STRENGTH 10’ EMOM of: odd – 5 – 7 Power Clean even – 5 – 7 Thruster WOD 15’ AMRAP of: 6 Pull Ups 8 Push Ups 10 Jumping Lunges

WARM UP 10’ Groups Dynamics & Mobility STRENGTH 12' TO FIND 1RM STRICT PRESS WOD For time: 100 DU OR 300 SU 50 Kb Swings @24/16kg 25 Down & Up 50 Kb Swings @24/16kg 100 DU

MERCOLEDI 04/02/15   WARM UP 10’ Groups Dynamics & Mobility   SKILLS Rope Climb WOD 4 rounds for time: 400m Run/ 500 RUN 15 Parallettes Pass Through 30 situps

WARM UP 10’ Groups Dynamics & Mobility   STRENGTH Deadlift - 4 x 3 @across , rest 3’ tra i sets   WOD 3 rounds for time: 10 Deadlift @80/50kg 15 Facing bar Burpees 30 Mountain Climber

WARM UP 10’ Groups Dynamics & Mobility   SKILLS HSPU – practice kipping tecnique   WOD 6 rounds for time: 10 Walking Lunges (5/5) 8 TTB 6 Kipping HSPU / pike push up

WARM UP 10’ Groups Dynamics & Mobility   TEAM WOD of 2 10 rounds of (5 each member): 5 Parallette Dip 10 Squat Clean @40/30Kg 15 Box Jumps - Members switch every rounds

WARM UP 10’ Groups Dynamics & Mobility STRENGTH Back Squat – 5, 3, 1 – 3’rest - 5, 3, 1 Nella seconda onda i carichi devono essere superiori alla prima. WOD 3 rounds of: 21 Push Press @40/30Kg 15 Back Squat from the ground @40/30Kg PENALTY 5 BURPEES EVERY TIME YOU DROP BARBELL

WARM UP WOD 3 rounds not for time of 5 dog up & dog down 10 scapula retraction 30” hollow body old   Gymnastics strength  Shoulder touch 5X 8-10 REST 1’   WOD 5 intervalli 3’ on : 2’ off 15 KB Russian Swings @32/20Kg 10 tuck crunch

WARM UP 10’ Groups Dynamics & Mobility   SKILLS Pistols   WOD 10 rounds for time: 7 Calories Row 7 Push Ups 7 GHD Sit Ups

WARM UP 10’ Groups Dynamics & Mobility   WL Snatch Grip Push Press + OHS – 4 x 1 + 2 @by feel   WOD 3 rounds for time of: 21 Wall Ball @20/14lbs 15 Pull Ups 30 DU

WARM UP 10’ Groups Dynamics & Mobility   STRENGTH 15’ to establish max load of bear complex 1 power clean 1 front squat 1 push press 1 back squat 1 push press     AEROBIC DEVELOPMENT   4 X  2' on 2' off ME cal row

Buon San Valentino Warm up Group Dynamics and Mobility STRENGTH 15' to find 1RM of partner xxx WOD Death by xxxxx    

WARM UP 10’ Groups Dynamics & Mobility   STRENGTH Front Squat - 4 x 2 @climbing, rest 3’ WOD   4 rounds for time: 5 Push Press @55/35kg 10 Calories Row 15 Ball Clean @ 9/6Kg

Warm up wod   4 rounds not for time of 5 broad jump 10 hip swing 30” superman hold   WOD “Helen” – 3 rounds for time of: 400m Run 21 KB Swings @24/16kg 12 Pull Ups

WARM UP 10’ Groups Dynamics & Mobility   SKILLS Clean & Jerk – practice tecnique + ramp up with weight for the wod   WOD 7’ AMRAP of: 3 Clean & Jerks @70/50kg 20 GHD Sit Ups /40 SIT UPS

WARM UP WOD  3 round not for time of 10 walking lunges 10 situps     WOD For time : 80 Wall Ball @ 9/6Kg 60/40 Push Ups 40 Pistols (20/20) 20 OHS @50/30kg

WARM UP 10' Groups Dynamics & Mobility GYMNASTICS EMOM 20' ODD 7 DB Burpees EVEN 20'' Ring Support Hold WOD Ladder 10,9,8,7,6,5,4,3,2,1 Floor Press Strict Pull Ups      

WARM UP 10' Group Dynamics & Mobility TEAM WOD OF 2 100 Russian Swing 24/16 Kg 600 m Run 100 Push Up 600 m Run 100 Sit Up 600 m Run 100 Squat

WARM UP 10’ Groups Dynamics & Mobility   STRENGTH Deadlift – 5 x 2 @climbing, rest 3’ tra i set   WOD 5 rounds for time of: 6 Power Snatch @50/30kg 2 rounds of Cindy

WARM UP 10’ Groups Dynamics & Mobility STRENGTH Thruster – work up to a 1RM from the floor WOD 3 rounds for time : 15 Thruster @35/25kg 15 Bar Facing Burpees

WARM UP 10’ Groups Dynamics & Mobility   SKILLS Ring Dip – practice progression per 10'   WOD 4 rounds for time: 20 box jump over 20 Hang Power Snatch @45/25kg

WARM UP 10’ Groups Dynamics & Mobility   WL Snatch Balance – 5 x 8-10   WOD: 10 rounds for time of: 12 Ball Clean @9/6kg 10 Push Ups h/off 8 Sit Ups

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH A1 ring row 3x6-8 1’ rest A2 handstand hold 3xmax (non più di un minuto) 1’ rest A3 ring dip 3x4-6 1’rest prima di ripartire da a1  WOD 3 rounds for time of: 400m Run/ROW 15 Power Clean & Jerks @40/30kg

WARM UP 10' Group Dynamics & Mobility TEAM WOD OF 2 25' AMRAP 50 BURPEES 50 THRUSTER 50 SWING 50 PARTNER MB SIT-UP