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

STRENGTH Hang squat clean 3-3-3-3 reps (climbing weight) WOD: 10 Rounds of: 100mt Run 5 Hang Power clean @60/40Kg 10 Box Jump

WL STRENGTH: A- Snatch Pull + Hang Muscle Snatch - 5 + 5 x 5 sets B- Snatch Balance  3 x 6 WOD: AMRAP 14: 7 Push Jerk @50/35 9 Bar facing Burpees 15 Cal Row

GYM EMOM 12' Min 1 - 20" L sit Hold on parallette Min 2 - 20” HS Hold Min 3 - 20'' Superman Hold WOD: 5 Rounds of: 20 DL@100/70Kg 200mt Run

STRENGTH A1- Front Squat 5 x 5@across weight A2- Ring Rows 5 x 10 WOD: 30-20-10 FOR TIME DB Thruster @15/10 TTB

GYM SKILLS: Kipping Pull Up / Bar Muscle ups EMOM 10’: 2-3 reps for quality WOD: 10-9-8-7-6-5-4-3-2-1 reps of: KB Swing 32/24Kg Strict Chin Ups Power Snatch @50/35Kg

Pat 6 rounds for time: 25 pull-ups 50-ft. front-rack lunge, 75 lb. 25 push-ups 50-ft. front-rack lunge, 75 lb.

Conditioning Emom 18' min 1: 3 Squat Clean@75% min 2: 10 Burpees Wod: 21-15-9 DL@ 100/70 Box Jump  

MIDLINE: Weighted Plank @20/10Kg 1’ON, 1’OFF x 6-8 sets WOD: AMRAP 20’ 5 C2B /Pull Up 10 Push Press @50/35Kg 15 Air Squat

STRENGTH OHS 5x 6 climbing WOD: on the 5' x 3 sets 400 mt run 15-20 TTB  

MIDLINE 3 Sets of: 30'' Stick Abmat Sit Ups 30'’ Lateral Side Plank Plank Hold (dx) 30'’ Lateral Side Plank Plank Hold (sx) 30'' 1 Leg V Ups - rest 30''- CONDITIONING 4 ROUNDS 300 mt Row 15 Power Snatch@40/30 15 Burpees Over the Bar

SKILLS: PISTOL SQUAT -8’ EMOM 4/8 Pistols (2+2 or 4+4) WOD: WOD: 10’ AMRAP: 5 Power Cleans @ 70/50 Kg 10 Push Up 15 Air Squat

"Jack" Complete as many rounds as possible in 20 minutes of: 10  Push press 50/35 kg 10 KB Swings 24/16 kg 10 Box jumps, 24 inch box

WL SQUAT SNATCH + OHS - 3+3 x 6-8 sets WOD: AMRAP 14’: 7 OHS @ 35/25Kg 7 Ring Dip or Deficit Plate push ups @20/15Kg 100mt Run

STRENGTH : A1- Back Squat 3 x 10-8-6 reps @60%-70%-75%1RM A2- Chin Over the Bar Isometric Hold 3 x Max effort WOD: 5 Rounds for time of: 7 Deadlift @ 80/55Kg 15 Wall Ball @ 9/6Kg 21 Double Unders or 50 SU

STRENGTH: Strict press from the ground 3-4 x 10 Sets WOD: AMRAP 14’: 10 Bar Facing Burpees 8 Hang Power Clean @ 60/40Kg 6 Push Press @60/40Kg

WOD: AMRAP 20' RUN 400 MT 20 TTB 10 BSQ@60/40

SKILLS: Strict Ring Muscle Up 10’ in EMOM style - 1-2 res for quality WOD: 4 Intervals 2’ON, 2’ OFF AMRAP: 250mt ROW ME Box Jump Overs

Partner wod: “Muscles and oxygen” 0- 5' 20 power snatch 60/40kg max d.u//s.u 5’-10’ 20 stoh (each member) max cal bike 10’-15’ 25 power clean max reps burpees 15’-20’ front squat max mt run

EMOM 12’: Odd: 10 KB Russian Swing @ 32/20Kg Even: 5-7 Strict Chin Up WOD: 30 Chest to Bar/ Pull Up 50 DL @60/40 30 Push Jerk @60/40 1000 mt Run

STRENGTH: A1- Thruster from Rack 4 x 5 reps @climbing A2- GHD Hip extension 4 x 10 A3 - “Star”lateral side plank - 4 x 30”+30” WOD: 15-12-9-6-3 of: Power Clean@ 70/45Kg Box Jump Over

EMOM 10’: Odd: 4 Kipping HSPU Even: 8 DB Lunges (Heavy) Partner Wod 3000 mt Row (I go You go) -directly into- 20-40-60-80-100 Reps: Double Unders (SU: x3) Sit Up

GYM: 3 Rounds 1' Max Effort Hollow Hold 1' Max Effort Tuck position on the bar 1' Max Effort Plank 1' Rest WOD: 14' AMRAP 12 DB DL @20/15 KL 9 DB Hang Squat Cleans 6 DB Push Jerks

STRENGTH: EMOM16’ Odd: FSQ (from the ground)- 5 reps @climbing start @50%1RM Even: HS Hold 20”-30” WOD: For time: 9-15-21 Sumo Deadlift High Pull @ 50/35Kg 12-9-6 STRICT HSPU or  PUSH UPS h/off

TEAM WOD of 2: 5 Rounds each- 10 in total - switch every rounds: 150mt Row 10 Thruster empty bb 5 Strict K2E -then- 50 Synchro tuck crunch -then- 10 Rounds each - 20 in total - switch every rounds: 100mt Run 10 Burpees 10 lunges (each leg total 20)