WL Split Jerk from the ground - 3-4 reps @climbing every 90” x 6-8 sets WOD: For time: 50-40-30-20-10 DU 25-20-15-10 KB Swing @32/24Kg 12-9-6-3 Push Jerk @ 60/40Kg

  GYM SKILLS: Bar Muscle Ups EMOM 10’: 1-2 Bar Muscle Ups for quality / Chest to bar Pull Ups / Kipping Pull Ups for quality WOD: 10’ AMRAP 10 Thruster@50/35 10 Pull Up

TEAM WOD of 2: AMRAP 30’- switching as needed: 50 Back Rack forward Lunges alt leg @ 50/35 Kg 30 SYNCRO Bar Facing Burpees (both members perform together & syncro burpees) 50 Back Rack forward Lunges alt leg @ 50/35 Kg 30 SYNCRO Knee to elbows (both members perform together & syncro k2e) 50 Back

MIDLINE: 3 Sets for quality: Mountain Climber - 20 reps alt leg Abmat Sit Ups -15 reps Strict K2E - 10 reps Max Tuck Hold on the bar -rest 1’ WOD: 3 Rounds of: 400mt Run 9 Deadlift @100/75 Kg 12 Strict HSPU or Pike push

Strength: 2RM Front Squat WOD: 5 Intervals 1’ 30” ON, 1’30” OFF 300mt M / 250mt W Row Max Effort Hang Power Snatch @35/25 Kg

  TEAM WOD of 2: “I go, You go” as needed AMRAP 20’ 100 DU or 300 SU 50 Wall Ball@9/6Kg 40 Burpees 30 KB SDHP @ 32/24 Kg 20 DB Snatch alt Arm@20/10Kg 1000 my Run ALL TEAM TOGETHER

WL: Hang Power Snatch - Heavy Double of the Day WOD: AMRAP 10’ 5 Powert Snatch @60/40Kg 10 Push Ups hand off 15 Air Squat

STRENGTH: EMOM 10’ - 1 barbell taken from the ground , same weight Odd: 10 reps Back squat Even: 5 reps front squat WOD: 7 Rounds of: 7 Power Clean @ 80/50 Kg 9 Wall Ball @ 9/6 Kg 12 Down & Up

GYM SKILLS: ROPE CLIMB WOD: For time: 50 1-arm-DB-Snatch 20/10 Kg (alternating) 50 Burpees Box Jump Overs 1 k RUN

  Giovedi EMOM 12’ Min1 - 30” Hand Stand Hold Min2- 30” Tuck crunch Min3- 30” DB see saw press WOD: 4 Intervals 2’ON, 2’OFF 300mt M/ 250mt W Row AMRAP 5 TTB 5 DB Hang Power clean & Push Press @20/10 Kg

  Couple team wod: 20’ AMRAP: 5 Bar Muscle Ups or 10 c2b/ Pull ups 6 Sync plate gto 8 Sync burpees over plate 60 du/150su

HERO WOD THREE WISE MEN.

Strength: Every 30”x 14sets 1 Thruster @ across weight WOD: AMRAP 10’ Ladder up 2-4-6-8-... KB Swing @ 24/16 Kg KB Goblet Squat @ 24/16 Kg Burpees    

WOD: AMRAP 30’: 800mt Run -then- 2 Rounds of: 24 Double Unders 12 box jump 8 Down& Ups 6 Power Clean @ 60/40Kg 4 Push Press @ 60/40 kg

  Strength 5X 5 push jerk behind the neck from rack Wod: 3 Rounds 15 Hang Power Snatch@40/30 30 Burpees

SKILLS: kipping HSPU WOD: 4 Intervals 3’ ON : 3’ OFF 250/200 mt Row max rounds of Cindy (5pull up,10push ups,15air squat) -restarting the round of cindy where you left it on the previous interval

  TEAM WOD of 2: “I Go, You Go” change as you want All team must complete: From 0’ to 10’ 1RM SQUAT CLEAN From 10’ to 20’ - switching as needed, max reps and rounds of: 100mt Run with ball @9/6 Kg 10 Burpees Pull Ups 100mt Run with ball @9/6 Kg 20 Wall

GYM STRENGTH 4 Rounds: A1. Strict Chest to Bar/ Pull Up 6-8 A2. Parallette Push Up tempo 2020 6-8 WOD: 4 x 2’ ON 2’ OFF AMRAP 7 KB Swing 32/24 7 Burpees Box Jump

  STRENGTH: A1 – FRONT SQUAT 5 x 5 across weight A2 – RING DIP STRICT 5 x 5 WOD: AMRAP 8’ 5 Push Jerk @ 60/40Kg 5 Front Squat @ 60/40Kg

WOD: 6 Intervals 3’ ON: 3’ OFF 250mt Row Then AMRAP of: 5 Deadlift 80/60 Kg 6 Pull Up 7 OTB Burpees

STRENGTH: A1 – CLOSED GRIP BENCH PRESS 4 x 6 reps tempo 2020 A2 – Star Lateral Side plank 3-4 x 30” each side A3- Good Morning @ light weight tempo 2020 - 4 x 10 WOD: ISABEL 30 Power Snatch for time@60/40Kg cap 7’

  SKILLS: KB SNATCH AMRAP 20’ 3 Rounds of: 12 Wall Balls 9/6 Kg 9 Alt arm KB SNATCH @ 24/16 Kg 6 Push Ups -then- 100DU 200mt Run

  WOD in teams of 3: 30 Thruster dumbbell 20/15 30 overhead lunges dumbbell 20/15 30 kettlebell swings 24/16 30 box Jump 30 HSPU 30 pull ups 1200 m Row 30 pullups 30 HSPU 30 box Jump 30 kettlebell swings 30 over head lunges dumbbell 20/15 30 Thruster dumbbell 20/15

  Strength A1- Back Squat with 3” pause in bottom pos 4 x 5-4-3-3 @ climbing A2- Superman Hold 4 x 45” WOD 4 Intervals of 2’ ON, 1’OFF 5 Squat Clean @ 70/45Kg 5 STOH @ 70/45Kg

  EMOM 10’ Odd Strict ring MU or transitions on low ring - 1-3 Reps Even 6 Perfect Gym Push Up + 12 Air Squat WOD 3 rounds for time: 15 KB Swing @ 32/24Kg 12 Thruster 40/30 Kg 9 Bar facing Burpees

WOD 25’AMRAP 500mt Row -then- 3 Rounds of: 5 Box Jump 5 Toes to Bar 5 Box Jump 5 Burpees Pull Ups

  SQUAT SNATCH EMOM 12’ 5-5-5-4-4-4-3-3-3-2-1-1 Reps @ climbing WOD 5 power snatches 60/40 100m run 7 power snatches 200m run 9 power snatches 400m run 11 power snatches 600m run

  Gymnastic A1- Strict C2B 4 x 5 A2- Hollow Hold 4 x 30” A3- Tuck Hold b/w parllette 4 x 20” WOD 7 Rounds of: 3 Deadlift @ 100/70 Kg 4 HSPU Strict or 8 Push Up 21 Double Unders or 60 DU

Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 3 Rules: 2 members work together, the other rests then switch AMRAP 8’: Member 1 10 Cal Row Member 2 Air Squat Member 3 Rest total score= calories accumulated + reps of air squat -Rest 2’- AMRAP 8’: Member 1 10 Burpees Member 2 Ground