Team wod of 4 person Partner 1 and 2 perform 10'AMRAP of 10 Air Squat 10 burpees 10 Snatch 40/25 Partner 3 and 4 perform 10'AMRAP of 100 mt row 10 K2E 10 push ups Rest 3'- Then switch the workout  Cash out 100 sit up all together

WL Squat Clean + Split Jerk - 1RM of the Day WOD: 12’ AMRAP 10 Power Clean @ 40/25 Kg 8 Front Squat @ 40/25 Kg 6 Push Press @ 40/25 Kg

  STRENGTH EVERY 2'X 5 SETS CLIMBING 8 Front Rack Lunges WOD 3 Rounds For Time 30 Wall Ball @20/14lbs 20 One Arm DB Snatc@20/15 kg 15 Burpees  

Gymnastic & Strength A1- Strict Press Behind Neck SN Grip 4 x 8 A2- 30'' Hollow Body Hold + 30'' Superman Hold WOD: 6 Rounds of: 10 Pull UP 7 Deadlift @ 100/70 Kg 21 Double Unders or 50 SU

Gymnastics EMOM 12’ min1 10 Gym Push Up min2 Goodmorning with plate on chest @ 20/15 Kg - 20-30” min3 Kipping TTB or K2C/K2E for quality - 8-10 reps WOD 4 Intervals :2’ON, 2’OFF 10/8 Cal Row 15 KB Swing @ 24/16 Kg Max Reps Power Clean @ 70/50 Kg

PARTNER WOD: Double Fran (I go You Go) "Fran"- for time 21-15-9 reps of: 65 pound Thruster Pull-ups REST 2'- Double Isabel (I go You Go) "Isabel"for time 95 pound Snatch, 30 reps    

STRENGTH A1- Thruster 4 x 5-4-3-2 @climbing A2- Strict Chin Ups 4 x 6-8 reps WOD: 3 Rounds of: 20 Box Jumps 30 Burpees no jump 40 Air Squat

GYM STRENGTH A1- DL 5*5 @ 65-70% of 1 RM A2- HS Hold 5* 30'' (Plank Hold for beginners) WOD: 10 Rounds of: 10 medball clean@ 9/6 Kg 10 HSPU or DB Strict press @15/10 Kg

MIDLINE AMRAP 10’ 20 Tuck Crunch 20 One Leg V - UP 20 Abmat sit Us WOD: 18’ AMRAP: 5 Power Snatch @60/40Kg 10 TTB 15 Push Ups 20 KB Swings @ 24/16 Kg

WL Split Jerk from the ground - 3 reps EMOM 10’ climbing weight WOD: 6 Rounds: 6 C2B/ 10 Pull Up 12 Cal Row 20 alt arm DB Snatch@20/15Kg

STRENGTH: FSQ 5x 6 REPS WOD: 5’ AMRAP Ladder Up 1,2,3,4,5… of: Hang Power Clean @ 50/35 Kg Down & Ups -5’ REST 5’ AMRAP Lunges (no barbell)

TEAM WOD of 3: All Team must complete - switching as needed: 3K Row 150 squat clean @ 50/35 Kg 90 Pull Ups 150 Push Press@ 50/35 Kg 1K Run all team together

WL: Hang Snatch + Snatch Balance 6x 90'' 1+1 @ climbing weight WOD: AMRAP 12' 4 Power Clean 70/50 KG 8 Wall Ball @ 20/14 lbs 12 KB Swing@ 24/16 KG

GYM STRENGTH & BB STRENGTH: A1- Back Squat 4 x 3 - stop bottom position 3” A2- Ring Dip 4 x Max reps WOD: 7’AMRAP: 250mt Row 16 DB Snatch@ 20/15Kg -no rest- 7’AMRAP: 200mt Run 16 TTB

Strength: Push Press from the ground - 1 RM WOD: 21-15-12-9-6-3 Reps of: Deadlift @80/55kg Bar facing burps

WOD: AMRAP 20'' 10 DB Squat Clean @20/15 15 Pull Up 20 box jump

GYM SKILLS: HSPU Progression 12’ EMOM: 1-3 Kipping HSPU or kick into push ups WOD: 4 Intervals 2’ ON: 2’ OFF 15 Power snatch @35/25kg 10 Down UP ME DU

Team of 2 2k Row (I go You go) 1k Run all together 100 Power Clean & Jerk (I go You go) 80 TTB (I go You go)

STRENGTH EMOM 10' min1- Deadlift - 4 reps @70-80% min2- Wall climbs  2-4 REPS WOD: 3 ROUNDS FOR TIME 15 STOH@60/40 15 Burpees Over the Bar

EMOM 10’ Odd: 5 Face the wall squat Even: 30" Hollow Body Hold WOD: 10 Rounds of: 5 Front Squat @ 70/45 Kg 7 Box Jump 14 lunges 200mt Run

STRENGTH: EMOM 12' ODD: 3-4 Power Cean @80% EVEN: 5-7 Strict Pull Up (weighted for advanced) WOD”ANNIE” 50-40-30-20-10 reps of: Double under or single under x 3 Abmat situp

Gym Strength: 5 Rounds 6-8 strict HSPU 15 Russian Swing@ 24/20 Wod: " Karen"

WL Squat snatch - 1RM WOD: AMRAP 12’ 12 OHS @35/25Kg 12 Cal Row

AMRAP 18' 30 DL@45/30kg 20 Hang Power Clean@45/30kg 10 strict press@45/30kg 20 BSQ@45/30kg 30 Burpees over the bar

STRENGTH BSQ: 5 x 10-8-6-4-2 reps @ climbing Strict Pull Up 5*5 WOD: AMRAP 12' 12 Barbell Front Rack Lunges@40/25 KG 30 DUs /90 SUs 16 TTB/K2C 8 Burpees Over the Bar  

WL STRENGTH: Power Clean+ Hang Power Clean+Push Jerk 90” x 6-8 sets: 1+1+1 WOD: 10’ AMRAP: 3 Power Cleans @ 70/50 Kg 10 Box Jump Over

STRENGTH: EMOM 12' ODD: 10 Kipping Handstand Push Up Even: max reps SDHP@40/30 WOD: 3 Rounds For Time 200 mt Run 12 Squat Snatch @45/35 21 Push Up

WOD: AMRAP 30’ 30 KB Russian swing@24/16kg 30 Burpees Plate @20/15kg 30 Plate GTOH @20/15kg 300mt Row

team Wod Amrap 12' 30 cal row 30 thruster @50/35 - rest- 3' Amrap 12' 20 pull up 20 synchro db Snatch@20/10    

GIANT E2MOM - FIRST BLOCK EVERY 2' ON THE MINUTE 200 MT Run 6 POWER SNATCH T/GO@40/30 200 Run 12 LATERAL BURPEES 200 MT Run 6 FRONT SQUAT FROM THE GROUND@40/30 200 RUN 60 DU -ACTIVE REST E2MOM 6 POWER SNATCH T/GO 12 LATERAL BURPEES 6 POWER CLEAN+ 6 FRONT SQUAT 60 DU - SECOND