BE READY FOR THE UNKNOWN ;-)

METCON FOR TIME RX: 800m RUN THEN 10 ROUNDS OF 10 HANDSTAND PUSHUP 10 ALT PISTOLS THEN 1Km ROW   INTERMEDIATE: 800m RUN THEN 10 ROUNDS OF 10 DEFICIT PUSHUP 10 MB ALT PISTOLS THEN 1Km ROW   BEGINNER: 600m RUN THEN 10 ROUNDS OF 10 PUSH UP 10 MB FRONT SQUAT THEN 750m ROW

STRENGTH TEST: 12 MIN TO FIND 1RM FRONT SQUAT   OPEN WORKOUT 18.5 AMRAP 7’ LADDER +3 RX: 3 THRUSTER 40/30Kg 3 CHEST TO BAR   INTERMEDIATE: 3 THRUSTER 35/25Kg 3 PULL UP   BEGINNER: 3 THRUSTER by feel 3 RING ROW

5 ROUNDS FOR TIME RX: 36 DOUBLE UNDERS 10 LATERAL BURPEES 9 TOES TO BAR 8 HANG SQUAT CLEAN 70/50Kg   INTERMEDIATE: 70 SINGLE UNDER 10 LATERAL BURPEES 9 KNEES TO ELBOWS 8 HANG SQUAT CLEAN 50/35Kg   BEGINNER: 40 SINGLE UNDERS 10 BURPEES 9 KNEES TO CHEST 8 HANG CLEAN ANY STYLE by feel

TEAM WOD OF 3 100 - 80 - 60 - 40 - 20 BURPEES BOX JUMP 60/50cm WALL BALL 20/14lbs DBs DEADLIFT 20/15Kg CAP TIME 30 MIN

FRONT SQUAT EVERY 1:30 x 6 SETS 6 REP @50%   METCON AMRAP 12’ RX: 7 POWER SNATCH 60/40Kg 14 STRICT RING DIP   INTERMEDIATE: 7 POWER SNATCH 45/30Kg 14 DEFICIT PUSH UP   BEGINNER: 7 POWER SNATCH by feel 14 KNEES PUSH UP

GYMNASTIC 8’ EMOM 3-5 STRICT PULL UP + MAX KIPPING PULLUP   METCON FOR TIME 30 PLATE OVERHEAD LUNGES 30 KNEES TO CHEST 30 Ab-Mat SIT UP 30 BURPEES 30 Ab-Mat SIT UP 30 KNEES TO CHEST 30 PLATE OVERHEAD LUNGES   CAP TIME 13’   PLATE RX: 20/15Kg INTERMEDIATE: 15/10Kg BEGINNER: 10/5Kg & 20

WEIGHTLIFTING EVERY 1:15 x 8 SET 1 POWER SNATCH + 1 SNATCH BALANCE + 1 OVERHEAD SQUAT @ INCREASING WEIGHT   METCON AMRAP 9’ RX: 30 DOUBLE UNDERS 12 ALT ARM DB SNATCH 22.5/15Kg   INTERMEDIATE: 60 SINGLE UNDERS 12 ALT ARM DB SNATCH 17.5/12.5Kg   BEGINNER: 40 SINGLE UNDERS 12 ALT ARM DB SNATCH

DEADLIFT EVERY 1:30 x 6 SETS 6 REP @50%   OPEN WORKOUT  11.2 AMRAP 15’ RX: 9 DEADLIFT 70/50Kg 12 PUSH UP 15 BOX JUMP 60/50cm   INTERMEDIATE: 9 DEADLIFT 60/40Kg 12 PUSH UP 15 BOX JUMP 60/50cm   BEGINNER: 9 DEADLIFT by feel 12 KNEES PUSH UP 15 STEP UP by feel

WEIGHTLIFTING EVERY 1:15 x 8 SET 1 POWER CLEAN + 1 SQUAT CLEAN + 1 PUSH JERK @ INCREASING WEIGHT, NO DROP   METCON 3 ROUNDS FOR TIME RX: 15 WALL BALL 20/14lbs 12 POWER CLEAN 40/30Kg 9 FRONT SQUAT 40/30Kg 6 PUSH PRESS 40/30Kg   INTERMEDIATE: 15 WALL BALL 14/10lbs 12 POWER CLEAN 35/25Kg

TEAM WOD OF TWO 25’ AMRAP 10 DEADLIFT 80/65Kg 10 SIT UP 10 SYNCHRO BURPEES OVER THE BARBELL

WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 SNATCH DEADLIFT + 1 LOW HANG SQ. SNATCH + 1 HANG SQ. SNATCH @ INCRESING WEIGHT, NO DROP   METCON 3 ROUNDS FOR TIME RX: 21 POWER SNATCH 40/30Kg 15 PULL UP 9 BURPEES   INTERMEDIATE: 21 POWER SNATCH 35/25Kg 15 BANDED PULL UP 9 BURPEES   BEGINNER:

FRONT SQUAT EVERY 1:30 x 6 SETS 8 REP @50%   METCON AMRAP 12’ RX 7 DBs FRONT SQUAT 25/15Kg 7 HANDSTAND PUSH UP 42 DOUBLE UNDERS   INTERMEDIATE: 7 DBs FRONT SQUAT 20/10Kg 7 DEFICIT PUSH UP 60 SINGLE UNDERS   BEGINNER: 7 DBs FRONT SQUAT by feel 7 PUSH UP 40 SINGLE UNDERS

SKILL: KIPPING RING DIP   METCON AMRAP 16’ RX: 400m RUN 15 BOX JUMP 60/50cm 12 (6R + 6L) KB PUSH JERK 24/16Kg 9 RING DIP   INTERMEDIATE: 400m RUN 15 BOX JUMP 60/50cm 12 (6R + 6L) KB PUSH JERK 20/12Kg 9 BANDED RING DIP   BEGINNER: 400m RUN 15 STEP UP by feel

WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 CLEAN DEADLIFT + 1 LOW HANG SQ. CLEAN + 1 HANG SQ. CLEAN @INCREASING WEIGHT, NO DROP   REVISITED OPEN WORKOUT 16.2 4 MIN TO COMPLETE: 18 TOES TO BAR 50 DOUBLE UNDERS 15 SQUAT CLEAN 40/25Kg IF COMPLETED, ADD ANOTHER 4 MIN TO COMPLETE: 18 TOES TO

TEAM WOD OF TWO I GO YOU GO 50 CLEAN & JERK 60/45Kg 100 PUSH UP 150 WALL BALL 200 SIT UP

DEADLIFT EVERY 1:30 x 6 SETS 8 REP @50%   METCON FOR TIME RX: 50 SUMO DEADLIFT HIGH PULL 40/30Kg 40 V-UP 30 WALL BALL 20/14lbs 20 CHEST TO BAR 10 OVERHEAD SQUAT 40/30Kg   INTERMEDIATE: 50 SUMO DEADLIFT HIGH PULL 30/20Kg 40 TUCK CRUNCH 30 WALL BALL 16/12lbs 20 PULL UP 10 OVERHEAD SQUAT

Lunedì 21 Gennaio FRONT SQUAT EVERY 1:30 x 6 SETS 6 REP @70%   METCON EVERY 2:30 x 6 SETS RX & INTERMEDIATE: 200m RUN 15 BOX JUMP OVER 60/50cm   BEGINNER: 200m RUN 12 BOX STEP OVER by feel

WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 CLEAN PULL + 1 HANG POWER CLEAN + 1 POWER CLEAN @INCREASING WEIGHT, NO DROP   METCON AMRAP 10’ RX: 5 CLEAN & JERK 70/50Kg 30 DOUBLE UNDERS   INTERMEDIATE: 5 CLEAN & JERK 50/30Kg 50 SINGLE UNDERS   BEGINNER: 5 CLEAN & JERK by feel 30 SINGLE

SKILL: J-HOOK ROPE CLIMB   METCON 16’ EMOM (MAX 45’’ OF WORK) RX: ROPE CLIMB WALL BALL 20/14 lbs Ab-Mat SIT UP BURPEES   INTERMEDIATE: STRICT PULL UP WALL BALL 16/12 lbs Ab-Mat SIT UP BURPEES   BEGINNER: 30’’ ON – 30’’ OFF RING ROW WALL BALL by fell Ab-Mat SIT UP BURPEES

DEADLIFT EVERY 1:30 x 6 SETS 6 REP @70%   METCON 5 ROUNDS FOR TIME RX: 12 KB SWING 32/24Kg 9 DEADLIFT 80/50Kg 6 TOES TO BAR   INTERMEDIATE: 12 KB SWING 24/16Kg 9 DEADLIFT 60/40Kg 6 KNEES TO ELBOWS   BEGINNER: 12 KB SWING by feel 9 DEADLIFT by feel 6 KNEES TO CHEST

WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 SNATCH PULL + 1 HANG POWER SNATCH + 1 POWER SNATCH @INCREASING WEIGHT, NO DROP   METCON AMRAP 12’ RX: 10 PUSH PRESS 40/30Kg 10 CHEST TO BAR 10 POWER SNATCH 40/30Kg   INTERMEDIATE: 10 PUSH PRESS 35/25Kg 10 PULL UP 10 POWER SNATCH 35/25Kg   BEGINNER: 10

TEAM WOD OF TWO SWITCH AS NEEDED FOR TIME: 800m ROW 2 ROUNDS OF CINDY 600m ROW 4 ROUND OF CINDY 400m ROW 6 ROUNDS OF CINDY 200m ROW 8 ROUNDS OF CINDY   *1 ROUND OF CINDY: 5 PULL UP 10 PUSH UP 15 AIR SQUAT

WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 HANG SQUAT CLEAN + 2 PUSH JERK @ INCREASING WEIGHT, NO DROP   METCON 4 ROUNDS FOR TIME RX: 60 DOUBLE UNDERS 15 HANG POWER CLEAN 50/35Kg 12 LATERAL BURPEES   INTERMEDIATE: 100 SINGLE UNDERS 15 HANG POWER CLEAN 40/25Kg 12 LATERAL BURPEES   BEGINNER: 60 SINGLE UNDERS

FRONT SQUAT EVERY 2:00 x 5 SETS 5 REP @75%   METCON: KAREN FOR TIME RX: 150 WALL BALL 20/14lbs   INTERMEDIATE: 150 WALL BALL 16/12lbs   BEGINNER 150 WALL BALL by feel   CAP TIME 15’

METCON AMRAP 30’ RX: 60 CAL ROW 9 BURPEES CHEST TO BAR 12 KB SWING 32/24Kg 800m RUN 60 DOUBLE UNDERS 20 Ab-Mat SIT UP   INTERMEDIATE: 60 CAL ROW 9 BURPEES PULL UP 12 KB SWING 24/16Kg 800m RUN 100 SINGLE UNDERS 20 Ab-Mat SIT UP   BEGINNER: 60 CAL ROW 9 BURPEES 9

WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 HANG SQUAT SNATCH + 2 SNATCH BALANCE @INCREASING WEIGHT, NO DROP   METCON OPEN WORKOUT 16.3 AMRAP 7’ RX: 10 POWER SNATCH 35/25Kg 3 BAR MUSCLE UP   INTERMEDIATE: 10 POWER SNATCH 30/20Kg 5 CHEST TO BAR   BEGINNER: 10 POWER SNATCH by feel 5 RING ROW

DEADLIFT EVERY 2:00 x 5 SETS 5 REP @75%   METCON WITH A 9’ TIME CAP RX: 50 HANDSTAND PUSH UP IN THE REMAINING TIME: AMRAP ALT ARM DB CLEAN AND JERK 22.5/15Kg   INTERMEDIATE: 50 DEFICIT PUSH UP IN THE REMAINING TIME: AMRAP ALT ARM DB CLEAN AND JERK 17.5/10Kg   BEGINNER: 50 KNEES

TEAM WOD OF TWO 20’ AMRAP 5 RING DIP 10 OVERHEAD SQUAT 40/30Kg 20 DOUBLE UNDERS   SWITCH PARTNER EVERY ROUND