STRENGTH A1- OHS 5x 5 @ climbing A2- Plank Hold 5 x 45” WOD 3 Rounds of: 400mt Run 30 Alt arm DB Snatch @25/15Kg

Strength  EMOM 15' Min 1 - 5 Strict Pull Ups Min 2 - 20"-30" L sit Hold or tuck on parallette Min 3 - 15 Air Squat WOD: AMRAP 10' 10 Power Clean @ 60/40 kg 20 Push Up      

STRENGTH Bench Press 4 x 5@ climbing WOD: for time 50 Med Ball Clean 20/14 25 Push Jerk@ 70/50kg 50 Med Ball Clean@70/50 kg

MIDLINE: TABATA HOLLOW HOLD WOD: 10 rounds of: 30 seconds of burpees Rest 30 seconds 30 seconds of SDHP@40-30KG Rest 30 seconds 30 seconds Box Jump 30 seconds rest    

WL : Squat Clean + Front Squat Work Up to a max complex of the day EMOM 12' MIN ODD: HANG POWER CLEAN - 5 REPS MIN EVEN: 7-9 TTB

Hero Wod "Daniel" For time: 50 pull-ups 400-meter run 95-lb. thrusters, 21 reps 800-meter run 95-lb. thrusters, 21 reps 400-meter run 50 pull-ups

STRENGTH Deadlift 5x5 Wod: 15 ' AMRAP 5 Pw Clean @ 70/50 Kg 10 OTB Burpees

Gymnastic & Strength A1- Back Squat 4 x 5-4-3-2 reps @ climbing A2- Superman Hold 4x 30” WOD 4 Intervals 2” ON, 2” OFF 20/15 cal row ME Thruster@50/35 Kg

WOD 7 Rounds of: 7 Box Jump Overs 7 TTB 7 Push Press @50/35kg 7 Down & Ups -no rest- Then 800mt Run

Skills: Kipping Pull UP/C2B: review and practice WOD AMRAP 20’ 15 Burpees 10 KB Swing @24-20kg 10 C2B or Pull up 5 Power Snatch@60/40

Partner Wod: 0-8' Partner a: kb front rack hold 2x24/16 kg Partner b: max effort cal row 1' rest 9'-15' Partner a: plank hold Partner b: max effort back squat 80/60kg 1' rest 16'-20' Partner a+b: max effort burpees

Strength: Push press from the ground: 3 RM WOD: for time 5 Rounds 12 Burpees 24 Wall Balls @ 9/6Kg

SKILLS: ROPE CLIMB WOD: 15' AMRAP- PARTNER WOD (SWITCH EVERY 15 REPS) 30 CAL ROW 30 POWER SNATCH@ 40/30KG

WL & Gymnastics EMOM 12’ Odd Front Squat From the ground - 5 reps @ climbing weight every set Even Ring Dip Strict tempo 2020 4-6 reps WOD AMRAP 10’ 10 Push Jerk @ 50/35 Kg 10 Front Squat @ 50/35 Kg 10 Box Jump

CONDITIONING 10 INTERVALLI 2' ON 2' OFF 1-5 9 BURPEES 7 HANG POWER CLEAN @50/35 5 PULL UP 6-10 5 POWER CLEAN@50/35 7 TTB 9 BURPEES

Strength A1-Bench Press closed Grip 5 x 5 @ climbing A2- 1arm DB Row tempo 2020 5 x 6-8 each arm WOD Ladder down 10-9-8-7-6-5-4-3-2-1 reps of: DB Push Press @ 25/15 Kg x 2 DB lunges (20,18,…) x 2 Abmat Sit Ups (20,18,…)

SATURDAY TEAM WOD of 2 Amrap 25' 800 mt run together 30 Kb Swing@ 32/24- Partner hold 100/70 kg 40 Hspu - Partner hang on the bar 100 DU 80 TTB - Partner hand on the ring 30 Hang Power Clean@ 100/70 4 Rope Climb

BRIGGS (team wod) FOR TIME 2000m row 150 wallballs 100 burpees 50 thruster @40/30 kg

WL OHS from the ground - 5 reps Every 90” x 6-8 WOD 4 Rounds for time: 20 OTB Burpees 15 OHS 50/35Kg 10 HSPU or Push Up

  WL: Push Jerk from the ground - find 3 RM of the day WOD: 14' AMRAP 7 PULL UP 30 Thruster empty barbell 100 DUs  

SKILLS:KB Snatch WOD: Ladder Down 10-9-8-..to 1 rep of: Alt Arm KB Snatch @ 24/16 Kg (dx + sx counts 1 rep) Box Jump Over

Amrap 30' Run 800 with plate10/5 kg 7 rounds of: 5 strict pull ups 4 burpees box jumps 3 clean 80/55 kg

EMOM 15' 5 TTB 10 Push up 15 Air Squat WOD: 8' amrap 12 WALL BALL@20/14lbs 10 Box Jump

team of 2 1000 row 100 Hang Power Clean @50/35kg 800 row 80 Shoulder to over head@50/35 600 row 60 SDHP @50/35

WL Squat Snatch - EMOM 10’ - 2-3 Reps (drop & go) @ climbing every 2 sets WOD: AMRAP 12’ 10 Pull Up 6 Power Snatch @ 60/40 Kg

MIDLINE 4 Sets for quality: 20” Plank 20” Mountain climber 20” Side Plank DX 20” Mountain climber 20” Side Plank SX 20” Mountain climber WOD 20' AMRAP: 10 FSQ@60/40 KG 20 KB SWING@24/16 200 mt Row

Gymnastics EMOM 14' Min1 Pistols - 5+5 One Leg KB DL Min2 1-2 or Strict Chin ups - 5-7 WOD 75 lateral burpees for time and on the 2' perform 15 OHS@50/35 kg

7 Rounds of: 30” ME Medball clean @ 9/6 Kg 30” Rest 30” ME DB Push Press @25/15Kg 30” Rest 30” ME Parallette pass through 30” Rest 30” ME DB Lunges 30” Rest