STRENGTH TEST: IN 15 MIN FIND 1RM OF BACK SQUAT WORK AS FOLLOWING: 8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90% THEN UP WITH SINGLES   METCON 12’ AMRAP RX: 8 TOES TO BAR 8 MEDBALL CLEAN 20/14lbs 8 BURPEES   INTERMEDIATE: 8 KNEE TO ELBOWS 8 MEDBALL

SKILL: HANDSTAND PUSHUP   METCON FOR TIME RX: 40 – 30 – 20 ALT ARM DB SNATCH 20/10Kg OH DB LUNGES 20/10Kg HANDSTAND PUSHUP   INTERMEDIATE: 40 – 30 – 20 ALT ARM DB SNATCH 15/7.5Kg OH DB LUNGES 15/7.5Kg BANDED PUSHUP   BEGINNER: 40 – 30 – 20 ALT ARM DB SNATCH by feel

STRENGTH TEST: IN 15 MIN FIND 1RM OF STRICT PRESS WORK AS FOLLOWING: 8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90% THEN UP WITH SINGLES   METCON 3 ROUNDS FOR TIME RX: 3 BAR MUSCLE UP 10 POWER CLEAN 50/35Kg 3 BAR MUSCLE UP 10 PUSH JERK 50/35Kg

MIDLINE ACCUMULATE MAX PLANK IN 8 MIN *EVERY TIME YOU BREAK THE SET 5 BURPEES   BENCHMARK: FRAN 21 – 15 – 9 RX: THRUSTER 40/30Kg PULL UP   INTERMEDIATE: THRUSTER 35/25Kg BANDED PULL UP   BEGINNER: THRUSTER by feel RING ROW   CAP TIME 12 MIN

STRENGTH TEST: IN 15 MIN FIND 1RM OF DEADLIFT WORK AS FOLLOWING: 8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90% THEN UP WITH SINGLES   METCON 1:30 ON – 1:30 OFF x 4 INTERVALS RX: 15 BOX JUMP OVER 60/50 cm MAX POWER SNATCH 60/45Kg*   INTERMEDIATE: 15

TEAM WOD OF TWO I GO YOU GO, SWITCH AS NEEDED FOR TIME 1500m ROW 150 WALL BALL 9/6Kg 150 Ab-Mat SITUP 1500m ROW *DURING THE ROW THE OTHER PARTNER WAITS IN WALL SIT

STRENGTH BACK SQUAT 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON EVERY 4:00 x 3 SET RX: 60 DOUBLE UNDERS 20 THRUSTER 40/30Kg 10 BURPEES   INTERMEDIATE: 100 SINGLE UNDERS 20 THRUSTER 35/25Kg 10 BURPEES   BEGINNER: 60 SINGLE UNDERS 20 THRUSTER by feel 10 BURPEES

SKILL: TOES TO BAR   METCON 15’ EMOM RX: 12 TOES TO BAR 20 ALT. DB SNATCH 20/15Kg 15 M / 12 W CAL ROW   INTERMEDIATE: 12 KNEES TO ELBOWS 20 ALT. DB SNATCH 15/10Kg 15 M / 12 W CAL ROW   BEGINNER: 12 KNEES TO CHEST 20 ALT. DB SNATCH by feel

STRENGTH STRICT PRESS 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON 4 ROUNDS FOR TIME RX: 40 Ab-Mat SIT UP 30 PUSH UP 20 PUSH JERK 50/35 Kg   INTERMEDIATE: 40 Ab-Mat SIT UP 30 PUSH UP 20 PUSH JERK 40/30 Kg   BEGINNER: 30 Ab-Mat SIT

BENCHMARK: HOLLEYMAN 30 ROUNDS FOR TIME RX: 5 WALL BALL 20/14 lbs 3 HANDSTAND PUSHUP 1 POWER CLEAN 100/70 Kg   INTERMEDIATE: 5 WALL BALL 14/10 lbs 3 DEFICIT PUSH UP 1 POWER CLEAN 60/40 Kg   BEGINNER: 5 WALL BALL by feel 3 KNEES PUSH UP 1 POWER CLEAN by feel   CAP TIME

STRENGTH DEADLIFT 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON 21 – 15 – 12 – 9 RX: KETTLEBELL SWING 24/16 Kg PULL UP   INTERMEDIATE: KETTLEBELL SWING 20/12Kg BANDED PULL UP   BEGINNER: KETTLEBELL SWING by feel RING ROW   CAP TIME 12

"TEAM KELLY" TEAM OF 3 AMRAP 20 PARTNER 1: RUN 400m PARTNER 2: WALL BALL 9/6 Kg PARTNER 3: BOX JUMP 60/50cm WHEN THE RUNNER FINISHES, RUNNER GOES TO BOX JUMP, BOX JUMP TO WALL BALL AND WALL BALL TO RUN SCORE: TOT WALL BALLS AND TOT BOX JUMPS

STRENGTH BACK SQUAT 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON RX, INTERMEDIATE & BEGINNER EVERY 3:00 x 7 SET :30 ASSAULT BIKE ALL OUT REST 2:30

SKILL: BAR MUSCLE UP   METCON 2:00 ON – 2:00 OFF x 4 SET AMRAP RX: 3 BAR MUSCLE UP 7 POWER SNATCH 35/25Kg   INTERMEDIATE: 3 CHEST TO BAR 7 POWER SNATCH 35/25Kg   BEGINNER 3 RING ROW 7 HANG POWER SNATCH by feel

STRENGTH STRICT PRESS 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON WITH A RUNNING CLOCK RX: FROM 0:00 TO 3:00 MAX HANDSTAND PUSH UP FROM 3:00 TO 6:00 MAX PUSH PRESS 50/35 Kg FROM 6:00 TO 9:00 MAX BURPEES   INTERMEDIATE: FROM 0:00 TO 3:00 MAX DEFICIT

OPEN WORKOUT 17.5  10 ROUNDS FOR TIME RX: 9 THRUSTER 40/30Kg 35 DOUBLE UNDERS INTERMEDIATE: 9 THRUSTER 35/25Kg 70 SINGLE UNDERS BEGINNER: 9 THRUSTER by feel 40 SINGLE UNDERS CAP TIME 20 MIN

STRENGTH DEADLIFT 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON FOR TIME 21 – 15 – 9 RX: DEADLIFT 100/70 Kg BURPEES BOX JUMP OVER 60/50 cm   INTERMEDIATE: DEADLIFT 80/55 Kg BURPEES BOX JUMP OVER 60/50 cm   BEGINNER: DEADLIFT by feel BURPEES BOX STEP OVER

TEAM WOD OF TWO FOR TIME, SWITCH AS NEEDED 100 BURPEES PULL UP 200 THRUSTER WITH AN EMPTY BAR 300 SIT UP

STRENGTH BACK SQUAT 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS   METCON RX, INTERMEDIATE & BEGINNER 2:00 ON – 2:00 OFF x 4 INTERVALS 20 M / 17 W CAL ROW MAX EFFORT BURPEES OVER THE ROWER   SCORE: TOTAL BURPEES

METCON FOR TIME 100 DBs HANG CLUSTER EVERY MINUTE PERFORM 5 BURPEES   DUMBUELLS RX: 20/15 Kg INTERMEDIATE: 15/10 Kg BEGINNER: by feel   CAP TIME 30’   CHRISTMAS CHALLENGE: Ci vediamo al box alle 19:00!

STRENGTH STRICT PRESS 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS   METCON AMRAP 10’ KB SWING 24/16Kg EVERY TIME YOU BREAK PERFORM 8 PULL UP   INTERMEDIATE KB SWING 20/12 Kg EVERY TIME YOU BREAK PERFORM 8 BANDED PULL UP   BEGINNER KB SWING by feel EVERY TIME

OPEN 16.5 FOR TIME 21 – 18 – 15 – 12 – 9 – 6 – 3 THRUSTER BAR FACING BURPEES   BARBELL RX: 43/30 Kg INTERMEDIATE: 35/25 Kg BEGINNER: by feel   CAP TIME 20 MIN

STRENGTH DEADLIFT 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS   METCON 12’ AMRAP RX: 30 DEADLIFT 100/70 Kg 30 WALL BALL 20/14 lbs 30 CAL ROW 30 HANDSTAND PUSHUP   INTERMEDIATE: 30 DEADLIFT 80/55 Kg 30 WALL BALL 14/10 lbs 30 CAL ROW 30 DEFICIT PUSHUP   BEGINNER:

PARTNER WOD AMRAP 24' 25 KB SWING 12 KB FRONT RACK BOX STEP OVER 18 SQUAT JUMP WITH AN EMPTY BARBELL   *SWITCH EVERY ROUND

CHRISTMAS WOD

CROSSFIT TOTAL RX, INTERMEDIATE AND BEGINNER   12 MIN TO FIND 1 REP MAX BACK SQUAT   THEN 12 MIN TO FIND 1 REP MAX STRICT PRESS   THEN 12 MIN TO FIND 1 REP MAX DEADLIFT   SCORE: TOT KG LIFTED

METCON “HALF MURPH” RX: 800m RUN 50 PULL UP 100 PUSH UP 150 AIR SQUAT 800m RUN   INTERMEDIATE: 800m RUN 50 BANDED PULL UP 100 KNEES PUSH UP 150 AIR SQUAT 800m RUN   BEGINNER: 600m RUN 5 ROUNDS OF 5 RING ROW 10 KNEES PUSH UP 15 AIR SQUAT 600m RUN   CAP

TEAM WOD OF 2 AMRAP 30’ I GO YOU GO 20 MEDBALL CLEAN 20/14lbs 60 DOUBLE UNDERS / 120 SINGLE UNDERS 30 MEDBALL SITUP 20/14lbs

NEW YEAR’S EVE WORKOUT