WOD

day 4
M

Warmup
3 rds
20 skip
10 jumping lunges
20 cross jakcs
10 squat jump

MID LINE
3 set
18 pike sul sedile del row
12 abmat situp
6 dragon flfly
rest 2′

WOD
for time
5K row / sky or 10k bike
every 2′ perform 5 burpees till complete 50 reps

day 3
W M G

WARMUP
3 rds
10 swing one arm alternated
10 kosak squat into thrusters alternated
10 sumodeadlift high pull
5+5 windmill
* ktb 12,5 / 8

WOD
amrap 18′
” Marcella Fly “
18 wall ball shot 9/6
2 bar muscle up
9 sumodeadlift highpull
rx 50 /35
scl 40/25
beg 30/20

Day 2
W M

WARMUP
3 rds
15/12 kcal
10 step up @60/50
20 plate jump in&out 10/5
10 kang squat
10+10 halo plate

WOD
for time
2,5k Row or 5k Bike
then
5 rds
10 power clean double dumbell
10 step over box double dumbell
rx 20/15
scl 15/10
beg 12,5/6

Day 1
W

WARMUP
3 rds with empty bar
5 deadlift
5 hang muscle clean
5 front squat
5 push press
5 good morning
10 rotazioni dei gomiti
10 hollow body rock

A. barbell complex
in 5min 3 set of
3 muscle clean
3 front squat
1 push press + 1 push jerk+ 1split jerk

B. WOD
for time
” Grace “
30 clean & jerk
rx 60/40
scl 50/30
beg 30/20

day 6
chipper wod
for time

25 american swing ktb 24/16
50 deadlift 100/70
25 american swing
40/30 ring dip
25 american swing
30 dumbell snatch alternated 22.5/15
25 american swing
200 double unders
25 american swing

Day 5
G W M

WARMUP
10-8-6-4-2
down up deadlift on med ball
medball squat clean thrusters
medball situp
russian twist

WOD
“Saved by the barbell”
3 Rounds for Max Reps in 17 minutes
1 minute Burpees
1 minute Wall Ball Shots
1 minute Deadlifts
1 minute toes to bar
1 minute Hang Power Cleans
1 minute Rest
rx 50/35 – 9/6
scl 40/25 – 6/3
beg 30/20

Day 4
G W

Warmup
emom 9′
0′ 30sec inverted burpees
1′ 30sec 1db goblet thrusters
2′ 30sec 1db renegade row alternated
repeat….
db 12.5 / 8

STAMINA
on the 1’30” x 5 sets
2 front squat + 4 back squat
same load ( 85% 1rm front squat )

WOD
for time
21.15.9.3
devil press 1db
v-up
rx 20 /15
scl 15/10
beg 10/6

Day 3
G

WARMUP
3 rds
10 walkout
10 spider & reach
10 warrior squat
10 samson lunges alternated

CORE
3 x 15 dragon fly

WOD
6 RFT
3 WALL CLIMB
6 BOXJUMP OVER
12 PUSHUP HAND REALISE
24 AIR SQUAT

Day 2
M G W

WARMUP with pvc pipe
4 rds
20 jumping jacks
10 thrusters
20 mountain climbers
10 good mornings
20 situp

WOD
for time
30 sumodeadlift high pull
30 front squat
30 hang squat clean
30 power snatch
30 over head squat

every 90″  3 burpees pullup

rx 30/25

scl 25/20

beg 20/15

Day 1
M G

WARMUP
3 rds
20 single unders
10 kosak squat alternated
10 walkout pushup feet wide
20 tap sholders & lateral raise

CORE
3 x 10 leg raise alternated on wall

WOD
AMRAP 16′
8 ring dip
12 pistol squat alternated
16 toes to bar
20 double unders