STRENGTH Back Squat tempo 2020 4 x 8 WOD For time: 10-9-8-7-6-5-4-3-2-1 Reps of: KB Swing @ 32/24Kg Burpees Box Jump  

MARTEDÌ WL Power Clean – EMOM 12’: 3 Reps @ climbing WOD 5 Rounds: 12 Thruster @ 40/30 Kg 9 C2B 7 TTB

GYM: KIPPING RING DIP EMOM 8’ Odd 3-5 Kipping Ring dip Even 30'' -40'' Superman Hold AEROBIC DEVELOPMENT 3 rounds of: 1’ For max DU 1’ Rest 1’ For Max mt Row 1’ Rest 1' For Max Sit Up 1' Rest

Strength Deadlift – 3RM of the Day in 5-7 sets WOD “Dead Fran” 21-15-9 Reps of: Deadlift @ 80/55Kg Pull Up

AMRAP 30’ 25 Burpees UB -Then- 2 Rounds of: 12 Tuck Crunch 9 Hang Power Snatch @ 35/25 Kg 6 Back Rack  lunges each leg

"THE CHIEF IS DEAD" 5 Cycles of 4 Minute each 3 Power Cleans (60/40 KG) 6 Push Ups 9 Air Squat 12 Deadlift 1' Rest Between Rounds

WL Snatch DL + Hang Power Snatch + OHS - 1 + 1 + 1 EMOM 10’ WOD AMRAP 10’ Ladder up 3,6,9,12.. Abmat Sit Up Power Snatch @40/30Kg OTB Burpees

WOD 5 Rounds of: 1’ Max Pull Ups 1’ Max Push Up 1’ Max Cal row 1’ Max Air Squat -Rest 2’ after each rounds

Strength Back Squat – 6 x 4 @ climbing weight WOD 4 Rounds @ 20/10 Kg of:: 10 DB Hang Squat Clean 25 DU/50SU 10 DB Burpees 25 DU/50SU 10 DB Push Press 25 DU/50SU

Drag me to Hell- team Wod dei Fall Series

MIDLINE 4 Rounds of: 10 Strict K2E 20 Mountain Climber 30” + 30” Lateral side plank WOD 3 Intervals 3’ON, 2’ OFF AMRAP 10 Box Jump 10 KB Snatch alt arm @24/16 Kg

Gym Strenght: Emom 10' min1: Handstand Hold 30" min2: Superman Hold 30-40" Wod: Fallseries "Hangman"    

Strength & Gymnastics EMOM 10' Min1 - OHS From the ground - 5-7 reps @ climbing Min2-  Plank Hold  30” wod: AMRAP 7' 7 Squat clean 50/35 KG 5 C2B/ Pull Up

WL Split Jerk - EMOM 10': 4 Reps @ climbing weight WOD 4 Rounds of: 15/12 Cal Row 9 Deadlift @ 70/45 Kg 6 Power Clean @ 70/45 Kg 3 STOH @ 70/50 Kg

CONDITIONING WOD: 4'AMRAP: 30 Double Unders 15 Power Snatch @35/25kg - 4' rest 4' AMRAP of: 30 Double Unders 15 Bar Facing Burpees - 4' rest 4' AMRAP of: 30 Double Unders 15 Thrusters @35/25kg MIDLINE: EMOM 10' MIN1: 30-45'' Hollow Body Hold MIN 2: 30-45'' Superman Hold

Strength & Gymnastics EMOM 10' Min 1 - 6-8 Strict Press Behind neck SN Grip Min 2 - 20" L sit Hold or Tuck on parallette WOD 5 Rounds of: 15 Push Press@ 40/30Kg 250mt Row

Deadlift - 2 reps @80-85% of 1RM x 5 sets WOD 4 Intervals 1'30" ON, 1'30" OFF 25 Down & Up ME Thruster @40/30Kg

BULL 2 rounds: 200 DUs 50 OHS@60/40 KG 50 Pull Ups 1 mile Run  

Gymnastics: Kipping HSPU EMOM 10' : 2-5 Reps for quality WOD AMRAP 10' 10 Burpees OTB 10 Hang Power Snatch @ 40/30 Kg

WL Power Clean + Push Press – 1RM of The Day WOD 6 Rounds of: 7 Power Clean @ 60/40 Kg 21 DU or 30 SU 7 Push Press @ 60/40 Kg

CONDITIONING 3 rounds: 30" Front Squats @45/30 KG 30" rest 30" Bar Facing Burpees 30" rest 30" Rowing for max calories 30" rest - 5' rest 3 rounds 30" DB Snatch @20/10KG 30" rest 30" Bar Facing Burpees 30" rest 30" Rowing for max calories 30” rest

Strength & Gymnastics Back Squat –4 x 10 tempo 2020 WOD For Time: 21 Thruster @ 50/35 Kg 21 1-Leg Vup 15 Thruster @ 50/35 Kg 15 Kipping C2B or Pull Up 9 Thruster @ 50/35Kg 9 Strict Pull Up

MIDLINE: 20' EMOM  minute 1 - 30" -45" Abmat Sit Ups minute 2 - 30"-45" Left Side Plank on elbow minute 3 - 30"-45" Superman Hold minute 4 - 30"-45" Right Side Plank on elbow WOD: EMOM 14' MIN 1: 3-4 Power Snatch @ 60/40 KG MIN 2: 8-10 TTB/K2E/K2C

HERO WOD "WHITTEN"

strenght conditioning: 0-5’ ramp to 3 rm push press taken from the ground 1’ rest 7’-12’ ramp to 2 rm front squat taken from the ground 1’ rest 13’-18’ ramp to heavy single rep of deadlift 27-21-15-12-9 wall ball box jump over

weightlifting technique: A.halting snatch+ pause hang high pull+power snatch B. power snatch+deep hang power snatch+ hang squat snatch C. ramp to heavy squat snatch Wod: Nasty Randy for time 75 power snatch #35/25kg* *emom 3-5 front bar burpees

skill exercises: 4 rounds of: 5 kb dead swing 5 Russian swing 5 a.swing 4 rounds of: (2+2) 3 kb one arm swing 3 kb one arm clean 3 kb one arm kb snatch then emom 12’ 30” kb snatch ballistic style 30” a.swing #24/16kg 30” kb plank 2’ on- 1’ off 50 du then

last day of the year! Wod: 1000 run 50 deadlift #80/55kg 30 bb (barbell) push ups 30 pull ups 800 run 30 deadlift #80/55kg 20 bb push ups 20 pull ups 400 run 15 deadlift 15 bb push ups 15 pull ups 200 run 7 deadlift 7 strict hspu/ 7 bb push ups 7 bar