ENDURANCE 8 X 200mt #ALL OUT 1’ ACTIVE REST ( JOGGING) WOD 5 RNDS FOR TIME (10’ CAP) 12 SDHP #40/25 12 PUSH PRESS

LOW BODY STRENGTH EV 1’30’' 10/8/6/4/2/4/6/8/10 DEADLIFT + 30 DU #HEAVY CLIMBING ( arrivati a 2 scendere di peso con la stessa progressione usata precedentemente) WOD 3’ON-1’OFF X 3RNDS 10 THRUSTERS #20/15 8 BOX JUMP 10 PUSH UPS

GYMNASTIC EV 1’ X 10’ RX: 2 SWING + 1 RING MU + 1 STRICT RING DIP INTERMEDIO 1: 2 SWING + 1 BAR MU + 1 STRICT DIP INTERMEDIO 2: 2 SWING + 2 C2B/2PULL UPS SCALED: 3 SWING + 4 RING ROW WOD FOR TIME (16’ CAP) 40/30/20 A.SWING #24/16 GOBLET SQUAT SIT

TEAM WOD OF 2 2000 ROW ( I GO YOU GO) 60 DBS CLEAN #20/15 (I GO YOU GO) 1000 MT RUN ALL TEAM (1 MEMBER WITH 1 PLATE #20/15)

WL E2mom x 12’ 6 P.SNATCH #40/25 + 6 HSPU WOD 3 RNDS FOR TIME (CAP 14’) 8 PULL UPS 30 HANG POWER SNATCH 40/25 EV TIME DROP BB: 4 LAT BURPEES

Team of 2 Amrap 25 20 medball clean 20/14lb 30 du/60 su 20 lunges I go you go

MIDLINE 3 SET: 10 TTB STRICT/ 10 K2C STRICT 10 GHD SIT UPS 12 KIPPING TTB/ 12 KIPPING K2C REST AS NEEDED BTW EXERCISES - WOD AMRAP 12’ -BUY IN- 20 OHS 40/25 THEN 20 DEADLIFT #60/45 15 LATERAL BURPEES OVER THE BAR 10 STOH

UPPER BODY STRENGTH 5 SET OF: 5 BENCH PRESS #HEAVY CLIMBING 5 BB ROW #LIGHT WEIGHT WOD 4 RNDS (11’ CAP) 10 P.CLEAN #50/35 10 B.SQUAT 12 PULL UPS /14 RING ROW

WEIGHTLIFTING CONDITIONING ALT EMOM 15’ 6 HANG P.SNATCH #50/35 6 HANG SQUAT SNATCH 6 P.SNATCH 6 SQUAT SNATCH 1’ REST WOD FOR TIME (12’ CAP) 100/80/60/40/20 DU (SU x 3) EVERY SET: 200 RUN

TEAM WOD 3 rnds 1000MT ROW 20 DBs THRUSTERS 20/10 6 BAR MU/8 C2B/10 PULL UPS/12 RING ROW

GYMNASTIC CONDITIONING EMOM 12’ 30’’ ME HSPU/30’’ ME PUSH UPS 1’’ ME BURPEES 2’ REST WOD 4 RNDS (15’) 12 DX KB SNATCH#24/16 12 SX KB SNATCH 20 BOX JUMP

WL EVERY 1’30’’ X 15’ 1 SQUAT CLEAN + 3 JERK (ANY STYLE) #MEDIUM CLIMBING WOD  21/15/12/9/6/3 (14’ cap) F.SQUAT #60/40 LATERAL BURPEES

ACCESSORY 5 SET OF: 5 TEMPO BB GOODMORNING #LIGHT WEIGHT 5X5X + ME BAND GOODMORNIG #FAST PLANK WITH PLATE #HEAVY WEIGHT ME V-UPS/ SIT UPS REST AS NEEDED WOD ( CAP 14’) 10/8/6/4/2 GTO 50/35 14 TTB/18 K2C 30 DU/60 SU

TEAM WOD AMRAP 30’ 60 BOX JUMP OVER (I GO YOU GO) 50 SINCRO SIT UPS 40 SINCRO PUSH UPS 30 A.SWING #24/16 (I GO YOU GO) 20 PULL UPS (I GO YOU GO)

DEADLIFT EVERY 1’ X 12’ 3 DEADLIFT T&GO #MEDIUM WEIGHT CLIMBING WOD 3’ ON 1’ OFF X 5 INT 6 P.SNATCH #50/35 5 OHS ME  RUN

GYMNASTIC EMOM (8’) 3 BAR MU/4 C2B/ 4 PULL UPS/ 6 RING ROW 4 TTB STRICT/ 8 K2C STRICT 3 BAR MU/4 C2B/ 4 PULL UPS/ 6 RING ROW 6 KIPPING TTB / 12 KIPPING K2C WOD 6’ AMRAP X 2 ( BTW 3’ REST) 30 DU/60 SU 6 PISTOLS/ 15 AIR SQUAT 6 HSPU/

WL -SNATCH- IN 7’ 3 SET OF: 5 HIGH PULL (no t&go) #technical weight DIRECTLY IN 7’ 3 SET OF: 4 MUSCLE SNATCH (no t&go) #technical weight FOCUS: lavorare bene sul tirare alto il bilanciere portando alti i gomiti e estendendo bene caviglia/ginocchio/anca. ATTENZIONE a non portare avanti il mento nella fase di tirata. RICERCARE

ACCESSORY -SHOULDERS- 4 SET OF: 6 DOUBLE KB Z-Press 10 BAND PULL-APARTS 10 SCAPULAR PULL-UPS 6 PULL UPS NEGATIVE ( usare box o elastico per scalare) REST AS NEEDED FOCUS: mantenere alta la qualità dei movimenti, lavorare bene sulla cuffia dei rotatori QUINDI NON ELEVARE LA SPALLA. WOD AMRAP 14’ 10 BURPEES 20 ALT-KB CLEAN

WOD 25’ AMRAP TEAM OF 2 800 RUN (ALL TEAM) 10 SYNCRO PUSH PRESS 40/25 1000 ROW ( I GO YOU GO)  10 SYNCRO P.SNATCH

STRENGTH -DEADLIFT- 5 SET OF: 6 DEADLIFT T&GO KNEE PAUSE ( IN DISCESA) #MEDIUM CLIMBING FOCUS: PORRE ATTENZIONE NELLA FASE DI DISCESA, 3’ DI PAUSE CON IL FINE DI NON FARE “ RIMBALZARE” IL BILANCERE NEL T&GO WOD 5 RNDS FOR TIME (11’ CAP) 14 SDHP #40/25 7 PULL UPS/10RING ROW 20 SIT UPS

STRENGTH -F.SQUAT- 5 SET OF 3 PAUSE F.SQUAT #HEAVY CLIMBING WOD AMRAP 14’ 21 BOX JUMP OVER 15 PUSH JERK #60/40 9 C2B/10 PULL UPS/ 12 RING ROW

GYMNASTIC CONDITIONING ALT 9’ EMOM 13/10 CAL ROW ME SIT UPS 1’ REST NB: PARTIRE TUTTI DAL ROW, QUINDI SE NON BASTANO QUELLI IN PIU’ PARTONO DAL REST WOD 4 RNDS FOR TIME (CAP 15’) 15 A.SWING #24/16 12 GOBLET SQUAT 10 KB PUSH PRESS (5DX/5SX) IF DROP THE BELL PERFORM 6 PUSH UPS (

PLYO WORK 4 SET OF: 10 PLYO TUCK JUMP 20 FAST SKIP HIGH KNEE 20 PLYO SPLIT SQUAT JUMP  REST AS NEEDED WOD FOR TIME (CAP 11’) 12/10/8/6/4/2 P.CLEAN #40/25 2/4/6/8/10/12 THRUSTERS 6 TTB/ 12 K2C

WOD CAP 30’ TEAM OF 2 BUY IN 1000 ROW (i go you go)  1000 RUN ( all team) Then AMRAP 14 SYNCRO BURPEES 60 DU (i go you go) N.B 2 SU = 1 DU 30 SYNCRO GTO PLATE #20/10KG

WL -CLEAN COMPLEX- IN 7’ 3 SET OF: 1 HANG MUSCLE CLEAN + 2 HANG POWER CLEAN #MEDIUM CLIMBING  ( NO BOUNCING) DIRECLTY IN 7’ 3 SET OF: 1 MUSCLE CLEAN+ 2 POWER CLEAN FOCUS: CAPIRE BENE LA DIFFERENZA TRA IL LAVORO DALLA HANG E IL LAVORO DA TERRA. WOD 5 rnds for time( 13’

Team wod of 2 - AMRAP 24'  Each partner must complete the movement before switch 12 DB burpees deadlift 20/10 Kg 12 Thruster 30/20 kg 12 DB burpees deadlift 12 Power Snatch 40/30 Kg 12 DB burpees deadlift 12 Overhead squat 50/35  Kg 12 DB burpees deadlift 12 Push Jerk 60/45 kg 12 DB burpees