STRENGTH: A1- Deadlift 5 x 5@85% @across weight A2- Weighted Chin Ups 5 x 5 @climbing Rest 60” WOD 21-15-9 Reps of: Power Snatch@40/30 kg TTB

PARTNER WOD of 2: 5 Rounds each member: 30 DU OR 75 DU 15 Plate GTOH @20/10Kg -no! Rest - 5 Rounds each member: 20" Hand Stand Hold 20 Sit Ups -no! Rest 5 Rounds each member: 12 Power Clean@70/45 KG 12 Burpees Over the Bar

WL 1RM Clean&Jerk WOD: 12' AMRAP: 10 Power Clean & push press @ 40/30Kg 10 Box Jumps Overs

GYM SKILLS: KIPPING PULL UPS WOD: “Intervals Cindy” 1'ON, 1'OFF for 10 Intervals Max Rounds of 5 pull Ups – 10 Push Ups – 15 Air Squat

STRENGTH A1- Front Squat 4 x 6 reps@60-65%1RM A2- Side Plank 4 x 30” + 30” WOD From 10 to 1 of: Sumo Deadlift High Pull @ 50/35 Kg OTB Burpees Push Press

WOD: 5 Rounds of: 400mt Run 30 Wall Ball @9/6Kg

GYM SKILLS Practice ROPE CLIMB WOD AMRAP 25’: 30/20 Cal Row 20 Alt arm DB Snatch @25/15kg 15 K2E

Partner Wod: 75 cal row 75 burpees 75 sit up 75 BSQ@70/50 kg 75 sit up 75 Burpees 75 cal row  

WL: SPLIT JERK - EMOM 10’ - 3 reps @climbing (From The Ground ) WOD 10 Rounds of: 10 DB Lunges @ 20/10 Kg 10m/7w Pull Ups

EMOM 15’ Min1 Strict Ring Dip or Pike Pushs– 3-5 Reps Min2 DBs or KBs Farmer Carry – 30”-40” Min3 Face the wall squat -5-7 Reps WOD: For time. 200mt Run 10 squat clean @40/30Kg 200mt Run 10 Thruster @40/30Kg 200mt Run 10 squat clean thruster @40/30Kg

WOD 6 Intervals 4’ON,4’OFF 250mt Row -then- AMRAP 3/5 HSPU or 2 Wall Climb 6 Hang Power Snatch @ 50/35 Kg

WOD: 30’ AMRAP 400mt Run -then- 2 Rounds of: 8 Burpees Box Jump Overs 12 OH Plate ab sit ups @10/5Kg 21 DU or 60 SU

STRENGTH: 4sets of: A1- Push Press from the ground- 5-6 Reps A2- Plank 40" WOD: AMRAP 10' 5 OHS @50/35 kg 7 Push Up 9 KB Russian Swing 32/24 kg    

Team wod: 3 Rounds of: 30 OH Plate Lunges @20/10Kg 30 Power Clean & Push Jerk @60/40Kg 30 K2E -cash out: 100 Synchro Abmat sit ups

Emom 12': min 1: 3 squat clean min2: 40 double under   WOD: Elizabeth

  WOD: AMRAP 35’: 800mt Run -then- 3 Rounds of: 10 K2E Strict 15 air squat 20 alt arm DB Snatch @ 20/10 Kg

WL COMPLEX: 1 Complex every 75" x 8 sets climbing 1 Push Press+ 1 Push Jerk + 1 Split Jerk Wod: 21-15-9 Push Jerk@35/25 50-30-20 DU ( x 2 SU)

Strength: A1- Back Squat 4 x 6 @ climbing A2- Plank 4 x 30” accumulated A3-Plate good morning tempo 2020 4 x 12-15 WOD: 3 Rounds of: 15 Deadlift @80/55 Kg 500mt Row -rest 90” after each round

Wod: 1 Wall Ball 20/14 2' SDHP 30/25 3' Air Squat 4' Row 5' Sit Up  

GYMNASTICS EMOM 12' min1 Kipping Pull Ups - C2B - Bar Muscle Ups (for advanced) - 1-4 reps for quality min2 Parallette pass Through - 6-8 reps min3 Plank on elbow - 45” WOD: For time: 800mt Run 50 KB Swing@24/16Kg 30 Burpees Plate

WL Squat Snatch + OHS - Max Complex of the day in 12’ WOD 5-6 Intervals 90” ON, 90” OFF AMRAP 5 Deadlift @ 35/25 kg 5 Power Snatch @ 35/25 kg 5 OHS @ 35/25 kg

Strength: A1- Push Press 4 x 5 @ climbing Rest 40” A2- Chest to Bar Strict Chin Up Grip 4 x max reps Rest 40” A3- Superman Hold 4 x 30” Rest 40” WOD: AMRAP 10': 30 Air Squat 20 Db Snatch alt arm 20/10 10 Push UP H.R. 100 mt run

WOD: AMRAP 10’: Ladder up 2,4,6,8,... Box Jump Cal Row -5'- rest AMRAP 10’: Ladder up 2,4,6,8,... Power Clean@ 60/40 K2C

Gymnastic & Strength A1- Front Squat 3- 4 x 8-10 @  tempo 2020 A2- GHD Sit Up 3-4 x 8-10 WOD: 4 Rounds of: 20 Alt Arm KB Snatch @ 24/16 Kg 20 Down & Ups 200mt (100dx+100sx) 1-arm KB Farmer carry @ 24/16 Kg

TEAM WOD of 3, I go-you go as needed: 75 Calories Row 75 Deadlift @ 80/55Kg 75 Abmat Sit Ups 200 mt run all together 60 Calories Row 60 Deadlift @ 80/55Kg 60 Abmat Sit Ups 200 mt run all together 45 Calories Row 45 Deadlift @ 80/55Kg 45 Abmat Sit Ups 200 mt run