WARM UP: 8' cyclette con gazzetta dello sport STRENGTH  3*8 croci ai manubri su panca inclinata! 3*8 leg extension 3*8 alzate laterali 3*8 curl bicipiti 3*8 french press WOD 100 scrollate trapezi allo specchio for time      

WARM UP 10’ Groups Dynamics & Mobility with: 3-4 Sets of -8-10 Down&Up (burpees straight arms) -6-10 Good Morning empty bb WL GYM STRENGTH & BB STRENGTH A1- Deadlift 4 x 3 A2- Chin Up 4 x 6-8 holding chin over the bar 2” WOD 9-15-21 Reps of: Deadlift @ 70/50 Kg Lateral Burpees

WARM UP 10’ Groups Dynamics & Mobility WOD 5 Rounds of: 1’ ME Wall Ball @ 9/6 Kg 1’ ME Push Press @ 20/15 Kg 1’ ME Double Unders 1’ ME Tuck Hold on parallette 1’ Rest

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 10 rounds of (5 each member): 100mt 2KB Farmer Carry @ 24/16 Kg 5 Hang Power Snatch @ 40/20 Kg 10 Back Rack Walking Lunges 40/20 Kg 15 Sit Ups - Members switch every rounds

10’ Groups Dynamics & Mobility with: 3-4 Sets of -5 Cal row  -10 Walking Push Up -15 sit up SKILLS Kipping Pull Up WOD: 5 Rounds of: 10 Pull Up 10 Power Clean & Push Jerk @ 40/25 Kg

WARM UP 10’ Groups Dynamics & Mobility WL HANG SQUAT SNATCH WOD: 6 Intervals 1’ON, 1’OFF 7 OHS @ 35/20 Kg 7 OTB Burpees

WARM UP EMOM 6-8’: Odd 30” Mountain Climber Even 1-2 Wall Climb GYM STRENGTH & BB STRENGTH A1- Floor Press 4 x 6 A2- Floor Viper 4 x 10-12 WOD 4 Rounds, rest 1:1 250mt Row 10 TTB/K2C 15 1 Arm KB swing (alt arm every rep) @ 24/16 Kg

WARM UP 10’ Groups Dynamics & Mobility 3-4 Sets of -8-10 Walking Lunges -8-10 GTOH Plate WOD AMRAP 20’: 6 Pistol alt leg 9 DB Push Press 12 Tuck Crunch 100mt DB Farmer Carry

HERO WOD!    SURPRISE

WARM UP 10’ Groups Dynamics & Mobility: EMOM 6 ' Odd 5 Ring Rows Even 5 Face the wall squat GYM STRENGTH A1- Weighted Step Up 4 x 8+8 A2- Strict Pull up 4 x 6-8 WOD 4 Rounds of: 15 Cal Row 15 Pull Up rest 1’ between rounds

WARM UP 10’ Groups Dynamics & Mobility SKILLS HS Hold against wall: practice position and negative portion of the HSPU movement for 15’ WOD: 15’ AMRAP: 20 Wall Ball @ 9/6 Kg 10 Hang Power Snatch @ 40/25 Kg

10’ Groups Dynamics & Mobility with: 4 Sets of 8 Burpees –  8 OH Pvc Pipe walking lunges WL PUSH JERK cycling: practice with empty barbell for 10’ EMOM 5’: 5-7 Reps @ light weight focus on pace WOD: 4 Intervals 2’ON, 1’OFF 5 Power Clean @ 50/35 Kg 7 TTB/TTR 9 Box Jump

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat 4 x 4 A2- Parallette Push up 4 x 6-8 Rest 60” WOD For time: 100 DU/300SU 30 DB Thruster @ 25/15 kg 400 mt Run

WARM UP Group Dynamics & Mobility SKILLS: Rope Climb WOD 10 Rounds of: 10 Burpees plate 10 GTOH Plate @ 20/15 Kg

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2: Complete: Cash In: 1-arm farmer carry with KB 24/16 Kg 200mt each member 50 SDHP 40 K2E 50 Box Jump Overs 40 GHD Sit ups 50 SDHP - One members work at a time

WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 6-8  Gym Push Ups GYM STRENGTH & BB STRENGTH A1- KB 1 Leg Deadlift 4 x 10-12 each leg” A2- Strict Ring Dip 4 x 6-10 Rest 90” WOD AMRAP 15’ 2-4-6-8 OHS @ 35/20Kg 8 K2C/E 10 Box Jump

WARM UP 10’ Groups Dynamics & Mobility SKILLS KB SNATCH - Review and practice for 15’ WOD: For Time: 10 KB Snatch alt arm @ 24/16 Kg 15 Squat Clean 40/25 Kg 10 KB Snatch alt arm @ 24/16 Kg 15 Power Clean 40/25 Kg 10 KB Snatch alt arm @ 24/16 Kg

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Press Behind Neck Snatch Grip 4 x 8-10 A2- GHD Hip & Back Extension 4 x 6-8 Rest 90” WOD For Time: 21-15-9 reps of: KB Swing @ 32/24 Kg Power Snatch @ 50/30 Kg

WARM UP 10’ Groups Dynamics & Mobility SKILLS Review Rowing technique WOD: EMOM 14' ODD 15 Cal Row EVEN 10 DL

WARM UP 10’ Groups Dynamics & Mobility WOD “Barbara” 3-5 Rounds, rest 3’ between rounds 20 Pull Up 30 Push Up 40 Sit Up 50 Air Squat

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3 150 power clean @ 40/25 Kg 120 K2E 90 Back Squat (from the ground) @ 40/25 Kg 60 Cal Row 30 Wall Climb  

WARM UP 10’ Groups Dynamics WL SQUAT CLEAN 20’ to find 1Heavy single of the day WOD Intervals 1’ ON , 1’OFF as needed to finish: 21-15-9 reps of: Hang Squat Clean @ 50/35 Kg Burpees

WARM UP 10’ Groups Dynamics & Mobility SKILLS HS Hold against wall: practice position and negative portion of the HSPU movement for 15’ WOD: 4 Rounds for time 12 DB Snatch alt arm @ 20/ 10 Kg 6 C2B Pull Up 12 1-arm-DB Front Rack lunges (12 steps with DB on right shoulder) @ 20/

WARM UP 10’ Groups Dynamics & Mobility SKILLS Double Under - Review and Practice for 10’ WOD Every 4’ for 4 Rounds, complete: 400mt Run AFAP 10/15 KB Russian Swing @ 32/24 Kg 15/30 DU

WARM UP 10’ Groups Dynamics & Mobility WL Push Press Push Jerk WOD 5’ AMRAP: 7 Push Jerk @ 45/30 Kg 12 Box Jump Rest 3’ 5’ AMRAP: 7 Push Press @ 45/30 Kg 12 Box Jump Over