WL IN 12’ RAMP TO 3 RM T&GO OF: SQUAT CLEAN WOD AMRAP 10 ‘ 15 BURPEES 40 DU/80 SU 20 SIT UPS

VUOI SAPERE CHE WOD C'E' OGGI????? VIENI AL BOX E LO SCROPRIRAI MUAHAHAHAHAHAHAHA

GYMNASTIC COMPLEX EMOM 8’ RX: 3 PULL UPS + 2 C2B  + 1 MU INTEMEDIO: 4 PULL UPS + 3 C2B SCALED: 2 PULL UPS + 4 PUSH UPS WOD 6 RNDS FOR TIME ( CAP 13’) 6 P.SNATCH 40/25 8 LATERAL BURPEES OVER THE BAR 10 WALL BALL 9/6

WL COMPLEX 6 set: 1 P. SNATCH + 1 SNATCH BALANCE #heavy climbing ( NO MAX) INTERVAL WOD 2’’ ON / 1 OFF X 6 ROUNDS =  TOT 18’ 100 MT ROW MAX EFFORT GTO #60/45 ALT 80 DU / 100 SU MAX EFFORT TTB/ K2C

GYMNASTIC SKILL HANDSTAND WALK WOD 5 ROUNDS FOR TIME (CAP 15 ’) 10 ALT DB SQ SNATCH #20/15 10 MT DB LUNGES OH 6 C2B

Team Wod of 2 5 Round 5' On - 1' Off , switch as needed 25 Wall ball Max effort Cal Row Partner not rowing hold two KB 32/24 kg

REINFORCE YOUR CORE EVERY 30’’ X 12’ PLANK REST MOUNTAIN CLIMBER REST MAX EFFORT V-UPS/ SIT UPS REST WOD FOR TIME (13’ cap) 10 Power Cleans (60/45) 25 PUSH UPS H/R 10 Front Squats 25 PUSH UPS H/R 10 Push Press 25 PUSH UPS H/R 10 Thrusters

BB CONDITIONING EMOM 10 ’ EVERY 1’ : 4 P.SNATCH #40/25 + 3 BURPEES WOD 4 RNDS FOR TIME (16’ CAP) 30 DU 15 WB 9/6 20 A.SWING 24/16 15 WB 9/6

GYMNASTIC CONDITIONING EMOM 10’ RX : 9 C2B INTERMEDIO: 10 PULL UPS SCALED: 5 PULL UPS or 8 RING ROW WOD AMRAP 13’ 15 BOX JUMP 5 DEADLIFT 80/55 KG 15 BURPEES OVER THE BAR

WOD FOR TIME ( CAP 28’) 1000 MT ROW 50 DB SNATCH #20/15 60 SIT UPS 1000 MT RUN 50 DB C&J #20/15 60  SIT UPS

WL FROM RACK 6 SET: 3 POWER JERK #MEDIUM CLIMBING WOD AMRAP 13 ’ 7 P.SNATCH 60/45 5 BACK RACK BARBELL LUNGES 3 MU/ 6 C2B/ 8 PULL UPS/ 10 RING ROW

WOD Squat Clean 12' to find 3 RM Squat Clean then straight into Wod For Time Death by Push Up Pull Up Air Squat Start first minute with 1 rep each Add 1 rep every minute

TEAM OF 2 Three WOD's with Running Clock 13' Amrap  (Switch as needed) 400 mt row 20 KB Swing 24/16 kg 20 Burpees Box Jump Over 5' Amrap D.U. I go you go, score is total DU performed   Wod For time  18' Cap Time ( Switch as needed)    50 HSPU 50 DL 43/35 Kg

WL 6 X 3 MUSCLE SNATCH #HEAVY CLIMBING REST AS NEEDED WOD FOR TIME ( CAP 15’) 2/4/6/8/10/12/14 HANG P.SNATCH 40/25 TTB

GYMNASTIC COMPLEX EMOM 8’ RX : 4 BAR SWING + 3 C2B INTERMEDIO: 4 BAR SWING + 4 KIPPING PULL UPS SCALED: 4 BAR SWING + 2 KIPPING PULL UPS WOD AMRAP 14’ 6 WB 9/6 6 THRUSTERS 60/45 12 BURPEES

BB CYCLING EMOM 8’ 5 GTO UNBROKEN 60/45KG (C&J STYLE) WOD 4 RNDS FOR TIME ( CAP 13’) 200 RUN 60DU/180 SU 22 ALT DB CLEAN 20/15KG

WOD AMRAP 13’ 500 ROW 20 R.SWING #24/16 3’ REST AMRAP 13’ 400 RUN 25 BOX JUMP

REINFORCE YOUR CORE 5 SET OF: 10 GHD SIT UPS WITH PLATE ACCUMULATE 20’’ BAR L-SIT ACCUMULATE 40’’ PLANK WITH PLATE REST AS NEEDED WOD 5 RNDS FOR TIME (CAP 15’) 9 STOH 50/35 15 PULL UPS 21 PUSH UPS

Team wod of 2 100 Power Snatch @40/30 kg 100 Toes to bar 100 Thruster @40/30 kg Both athletes perform 10 burpees  every time the movement is broken

DU CONDITIONING ALT EMOM 10’ 30’’ RING HOLD 40 DU/60 SU WOD 2’ MAX REPS BURPEES 2’ REST THEN FOR TIME ( CAP 12’) 4/8/12/16/20/24 R.SWING #32/24 24/20/16/12/8/4 SIT UPS

OH STABILITY EMOM 8’ 4 STOH 40/25KG + 10’’ BB PAUSE OH ( TOP POSITION)  WOD AMRAP 12’ 3 HANG P.CLEAN 40/25 5 F.SQUAT 200mt RUN

FUNCTIONAL BODY BUILDING 4 SET - 4 TEMPO GHD HYPEREXT - 5 TEMPO BAND GOODMORNING 6 TEMPO KB DL * salita lenta, discesa normale WOD AMRAP 1/2/3/4 ……… UNTIL 13’ BOX JUMP PULL UPS

TEAM OF 2 3 ON’ 1’ OFF X 8 RNDS  ROW +  MAX EFFORT SINCRO ALT DB SNATCH 20/15 ASSAULT BIKE + MAX EFFORT SINCRO F.RACK ONE DB LUNGES  20/15 RUN + MAX EFFORT SYNCRO GOBLET SQUAT 20/15 ROW= RX: 400 MT (200mt each) SCALED 300MT ( 150 each) ASSAULT BIKE: 18 CAL ( 9

WL SQUAT SNATCH 5 SET 2 PAUSE SQUAT SNATCH ( PAUSE IN BOTTOM POSITION)   #ACROSS MEDIUM WEIGHT  NO T&GO REST BTW THE SETS WOD 4 ROUNDS FOR TIME (15’ CAP) 15 PUSH UPS 4 BAR MUSCLE UPS/ 6 C2B/ 6 PULL UPS/ 10 RING ROW 10 P. SNATCH #40/25

Team of 2 Amrap 25', switch as needed 2 Wall Ball Shot @ 9/6 Kg 2 Box Jump over 200 mt run together Increase WB and BJ by 2 reps every round

WL RX IN 15’ FIND 1 RM C&J (any style) BEGINNER TECHNICAL  WORK WOD 10’ AMRAP  10 1 ARM KB THRUSTERS #24/16 ( switch arm every 5 reps) 30 DU / 60 SU

CONDITIONING EMOM 12’ 7/12 BURPEES 13/16 A.SWING 24/16 REST WOD FOR TIME (CAP 12’) 21/15/9 P.SNATCH 40/25 TTB

FUNCTIONAL BODY BUILDING 3 SET (ACROSS) 4 Reps Bench Press #medium weight 6 Tempo push ups 5151 INTERVAL WOD 2’ ON/ 1 OFF x 5 rnds AMRAP 6 DEADLIFT 80/60kg 6 WB 9/6kg

WOD HALF TRIPLE 3 (FOR TIME, CAP 40') 1500 row 150 du/300 SU 2400 run SCALED TEAM OF 2 Row I go you go Du/Su  I go you go Run I go you go ( switch every 200 mt)

SKILL: ROPE CLIMB RX: accumulate 7/10 repetitions with a lot of recovery INTERMEDIO: SKILL (long rope) BEGINNER: learn the use of the feet (short rope) WOD 5 ROUNDS FOR TIME (13’ CAP) 8 BURPEES BOX JUMP OVER 7 DOUBLE DB SNATCH 15/10 6 PULL UPS

"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run