>MONDAY 25/07 CF CLASS WARM UP FRONT SQUAT & STRICT HSPU PARTE A) EVERY 3 X 12’:8 FRONT SQUAT (INCRESE WEIGHT FOR 3 SETS, ON 4TH SET PERFORME MAX REP WITH LAST WEIGHT)MAX REP STRICT HAND STAND PUSH UP UNBROKEN/ MAX REP MILITARY

>MONDAY 18/07 CF + ENDURANCE CLASS E2MOM X 18’A) 12 DOUBLE DB ROMANIAN DEADLIFT + 30″ PLANKB) 12 DOUBLE KB FRONT SQUAT + 12 PUSH UPSC) 12 DOUBLE DUMBELL FLOOR PRESS + 12 AB MAT CRUNCHES TEAM OF 2 - 25’ TIME CAP

>MONDAY 11/07 CF CLASS 15’ TECNICA PULL UP PARTE A) EMOM 12’ – PERFORMANCE:5 TOES TO BAR + PULL UP + 1 BMU14 CROSSED V-UP5 RING DIP PARTE A) EMOM 12’ – FITNESS:3 SWING + 2 KNEE TO CHEST + 1 PULL UPS14 CROSSED

>MONDAY 04/07 CF class PARTE A: COMPLETE FOR TIME – 16’ time cap 50-40-30-20-10AB MAT sit upsHand release push ups Body weight reverse lunges  PARTE B: COMPLETE FOR TIME – 16’ time cap50-40-30-20-10 double unders / single unders x 2 25-20-15-10-5 barbell front

>MONDAY 27/06 CF CLASS WU + TECNICA KB SNATCH 10’ PARTE A) WODDONE INDIVIDUALE – COMPLETE FOR TIME (40’):1600 M RUN30 KB SNATCH (15DX + 15 SX) @24/16 – 20/12 – 16/10 KG200 SINGLE UNDERS/100 DOUBLE UNDERS15 BURPEES HAND RELEASE800 M RUN30 KB

>MONDAY 20/06 CF CLASS WARM UP GENERALE E RIPASSO HANG SQUAT CLEAN 12’ EMOM 10’1-3. 3 HANG SQUAT CLEANS4-7. 2 HANG SQUAT CLEANS8-10. 1 HANG SQUAT CLEAN PARTNER WOD COMPLETE 5 ROUNDS FOR TIME (16’)10 HANG SQUAT CLEANS20 TOES TO BAR/ SIT UPS30 BAR FACING

>MONDAY 13/06 CF CLASS TECNICA BUTTERFLY PULL UPS 15’ PARTE A) PERFORMANCE – EMOM 8’:1. 6 TOES TO BAR + 3 PULL UPS + 1 CHEST TO BAR2. 16 DB SNATCH PARTE A) FITNESS – EMOM 8’:1. 5 SWING + 5 KIPPING PULL UPS2.

>MONDAY 06/06 CF CLASS WARM UP + TECNICA DEADLIFT EVERY 2’ X 12’4 DEADLIFT 75% PARTE B: PARTNER WOD 150/110 CAL BIKE ERG THEN.. B. AMRAP9 SQUAT CLEAN (1)18 SINCRO BURPEES OVER THE BAR (2)27 SINCRO A. SWING (2)36 SINCRO PUSH UPS (2) CAP. 18’ ENDURANCE CLASS 9’