WARM UP 10’ Groups Dynamics & Mobility WL SQUAT SNATCH – EMOM 12’ 2-3 Reps @ climbing weight holding  bottom pos 3” each rep WOD 75 OHS for time @ 50/25Kg Every min 5 Burpees

WARM UP 10’ Groups Dynamics & Mobility GYM KIPPING PULL UP EMOM 12’ Odd 3-6 Kipping Pull Ups Even 10-12 KB Russian Swing WOD AMRAP 14’ 5 TTB 7 Hang Power Clean@ 50/35 Kg 9 Deadlift @ 50/35 Kg 200 mt Row (w 150mt)

WARM UP 10’Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat holding bottom pos 3” 5 x 4 A2- Pike Push Ups 5 x 5-8 A3- Side Plank 5 x 30” + 30” WOD 7 Rounds of: 14 DB Snatch alt arm @ 20/10 Kg 7 DBs Push Press @ 20/10 Kg 21

WARM UP 20’ Groups Dynamics & ROW Drills WOD 1-Aerobic Development 4-5 x 500mt Row Rest 1:1 2-TABATA (8 x 20” ON,10” OFF) Wall Ball @ 9/6 Kg

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Chin Ups 4 x 6 A2- Strict Press Behind Neck 4 x 10 Rest 60” WOD AMRAP 10’ 5 HSPU/3 Wall Climb 7 Burpees Pull Up

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD, I go-you go as needed: In 12’ establish 1 RM of the following complex 1 Power Clean & 2 Front Squat -no rest- AMRAP 16’ I go, you go every round 10 GTO Plate @ 20/10 Kg 10 OH Plate Walking lunges @ 20/10 Kg 10 GHD Sit

WARM UP 10’ Groups Dynamics & Mobility WL PUSH PRESS + PUSH JERK + SPLIT JERK From the ground 8 x 1+1+1 @ climbing weight Wod: Grace: 30 Clean & Jerk for time @ 60/40 Kg

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3, switch as needed Cash In: 75 Thruster @empty bar WOD 5 Rounds of: 30 Burpees 30 One-DB Box Overs @ 20/10 Kg 30 Push Ups 30 One-DB Front Squat @ 20/10 Kg 30 K2E Cash Out: 150 Sit Up

WARM UP 10’ Groups Dynamics & Mobility WOD 6 Intervals 2’ON, 2’OFF 20-15 Cal Row (scale down in order to row 1’-1’15” max) Max Reps KB Swing @ 24/16 kg - KB Goblet Squat @ 24/16 kg (alt every round)

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH EMOM 16’ Odd Deadlift - 4 Reps @ climbing weight every 2 set Even Body Rows -8 Reps WOD AMRAP 12’ 7 Pull Ups/ C2B 10 Power Snatch @ 35/25 Kg

WARM UP 10’Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Bench Press - 5 x 5 @ climbing weight each set A2- TTB Strict - 5 x 5 Rest 90” WOD 5 Rounds of: 6 Parallette push up 40mt (20+20) DBs Farmer Carry @ 20/10 kg 12 DBs Lunges @ 20/10 kg 40mt (20+20)

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2, I go-you go as needed: Cash In: max DU in 3’ (or SU) 3 Rounds of: 50 Wall Ball @ 9/6 Kg 50 Burpees 50 K2E Cash Out: max Mad Ball Clean @ 9/6 Kg in 3’

WARM UP 10’ Groups Dynamics & Mobility WL HANG POWER SNATCH CYCLING EMOM 10’ 3-4 Reps @ light weight WOD 5 rounds of: 6 Hang Power snatch @ 50/35 Kg 12 Deadlift @ 50/35 Kg 200mt Run

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH EMOM 10’ Odd Strict Ring Dip  4-6 Reps Even Parallette Pass Through 6-8 Reps WOD 20-15-10 Reps of: 2x KB Swing @ 24/16 Kg Push Ups 50 DUs/100 SUs  at the end of each round

WARM UP 10’ Groups Dynamics & Mobility STRENGTH 1 RM BACK SQUAT WOD AMRAP 5’ 7 Front Squat @ 60/40 Kg 7 OTB Burpees -rest 3’- AMRAP 5’ 7 Front Squat @ 60/40 Kg 7 OTB Burpees

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20’ 500mt Row -then- 2 Rounds of: 12 Abmat Sit Ups 12 KB SDHP @ 32/16 Kg 12 KB Russian Swing @ 32/16 K

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Chin Ups tempo 2020 4 x 6 A2- DBs Strict Press 4 x 6 Rest 60'' WOD AMRAP 14’ 10/5 Pull Ups 10 Power clean 10 Push press 10 Thruster  @ 40/30 Kg (Change every round)

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3, I go-you go as needed: Complete for time: 30 SYNCRONIZED Burpees 150 Box Jump 30 SYNCRONIZED Burpees 150 alt arm DB Snatch @ 40/20 Kg 30 SYNCRONIZED Burpees 150 Abmat Sit Up

WARM UP 10’ Groups Dynamics & Mobility WL HANG POWER CLEAN CYCLING – EMOM 10’ 3-4 Reps WOD 9-15-21 Reps of: Hang Power clean @ 50/35 Kg TTB/K2E At the end of each rounds perform 50 DU or 150 SU

Warm UP: 10' Mobility & Group Dynamics STRENGTH: DL: 20' to find 1 RM WOD: 4 * 2' ON 2' OFF 250/200 mt Row Max Reps Burpees  

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat 5 x 3 A2 - Plank Hold 5x 45'' Rest 60'' WOD: AMRAP 4’ Ladder Up 2,4,6,8… of: Thruster @ empty barbell Pull Up -rest 4’- AMRAP 4’ Ladder Up 2,4,6,8… of: Thruster @ empty barbell Pull Up

WARM UP 10’ Groups Dynamics & Mobility XMAS WOD “Kelly” 5 Rounds of: 400mt Run 30 Box Jump 30 Wall Ball @ 9/7kg

    BUON NATALE!

WL SQUAT SNATCH –  1 RM of the day WOD For Time: 30 TTB /TTR 50 OHS @ empty BB 1K Run

WARM UP 10’ Groups Dynamics & Mobility SKILLS KB Turkish Get Ups WOD AMRAP 15’ 4 Alt Arm KB TGU @ 24/12 Kg 8 Pistols 16 KB Front Rack Walking Lunges @ 24/12 Kg 12 Burpees

WARM UP 10’  Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Press  5 x 5 A2- L or Tuck Hold on parallette 5 x 20-30” A3- Chin Ups 5 x 4-6   WOD For time: 7 Rounds of: 5 Power Clean @ 60/40 Kg 5 Burpees Pull Up

WARM UP 10’  Groups Dynamics WOD Jennifer Complete ad many rounds as possible in 26' of: 10 pull ups 15 KB swing 26/14 KG 20 Box Jump