>MONDAY 22/02 ENDURANCE CLASS A) EVERY 2’ X 18’ (3 ROUNDS):1) 12+12 ONE LEG HIP THRUST2) 40” WALL SIT + 40” HOLLOW HOLD3) 12 DIP SU PANCA/BOX + 15 V-UPS B) FOR TIME (TIME CAP 15’): 7 AUSTRALIAN PULL UPS14 V-UPS21 BURPEES THEN

>MONDAY 15/02 ENDURANCE CLASS AS MANY FAST AS POSSIBLE, WITH A RUNNING CLOCK: FROM 0:00 TO 10:00 - 6 ROUNDS OF:5 Up & down10 Db / Kb Squat Snatch 15 Squat jumps Then.. 100 Su’s / Jumping Jack FROM 10:00 TO 20:00 - 5 ROUNDS OF:5

>MONDAY 08/02 ENDURANCE CLASS WARM UP GENERALE EVERY 5’ x 50’ (10 ROUNDS)10 PUSH UPS20 HOLLOW ROCKS30 SQUATS JUMPS / 15 GOBLET SQUAT (con kb o manubrio) 15 REVERSE BURPEES GIRLS CLASS EVERY 2’ X 8’ PRESS – 10 REPS (1” FERMO IN ALTO) CAMMINATA

>MONDAY 01/02 ENDURANCE CLASS A. STRENGTH: EVERY 30” FOR 9 MINUTES:1) 20” GOBLET SQUAT2) 20” GOOD MORNING3) 20” SQUAT JUMPS B. STRENGTH: EVERY 30” FOR 9 MINUTES:1) 20” PLANK DX2) 20” PLANK SX3) 20” RUSSIAN TWISTC. CORE CONDITIONING: EMOM FOR 14 MINUTES, 40”

>MONDAY 25/01 ENDURANCE CLASS PARTE A: VOLUME ACCUMULATION 15’15 DUAL KETLEBELL FRONT SQUAT15 + 15 SINGLE ARM DB/KTB SNATCH HIGH PULL15 TURKISH SIT UP REST 1’ PARTE B: AMRAP 15’100 LATERAL HOPS10 PISTOL SQUATS / SKATER SQUAT100 LATERAL HOPS10 HANDSTAND PUSH UPS /

>MONDAY 18/01 ENDURANCE CLASS A. STRENGTH - 15’ EMOM:1) 45” SQUAT CON FERMO 2”2) 60” MAX REPS DU’S 3) REST B. STRENGTH - 10’ EMOM:1) 30” PUSH UPS 2) 30” MOUNTAIN CLIMBERS C. CORE CONDITIONING - 10’ AMRAP: 3 SQUAT JUMPS 6 UP

>MONDAY 11/01 ENDURANCE CLASS PARTE A: EMOM 20’A) SQUAT CLEAN X 10B) SUMO DEADLIFT HIGH PULL X 12C) V UPS X 14 PARTE B: AMRAP 16’ 16 X PUSH UPS HAND RELEASE16 X FRONT SQUAT 16 X SINGLE ARM DB/KTB CLEAN & JERK GIRLS CLASS  EVERY 2’ X

>MONDAY 04/01 ENDURANCE CLASS A. STRENGTH - 12’ EMOM:1) 30” WALL SIT + 5 SQUAT JUMPS2) 30” PLANK IN PUSH UPS POSITION + 5 PUSH UPS B. STRENGTH - 8’ EMOM:1) 30” LUNGES INTO STEP UP DX2) 30” LUNGES INTO STEP UP SX C.

>monday 28/12 ENDURANCE CLASS PARTE A: 15’ VOLUME ACCUMULATO16 ALTERNATED DUMBELL REVERSE LUNGES10 DUMBELL PUSH PRESS 20” + 20” LATERAL PLANK REST 45” PARTE B: 2 ROUNDS FOR TIME28 HANDSTAND PUSH UPS 28 SQUAT CLEAN 28 DB FLOOR PRESS28 HOLLOW ROCKS GIRLS CLASS VOLUME

>MONDAY 21/12 ENDURANCE CLASS AS MANY FAST AS POSSIBLE, WITH A RUNNING CLOCK 5 ROUNDS OF:5 PUSH UPS 10 V UPS15 AIR SQUAT THEN.. 100 SU’S / JUMPING JACK @10:00 5 ROUNDS OF:5 BURPEES10 LUNGES15 SIT UPS THEN.. 75 LATERAL HOPS @20:00 5 ROUNDS OF:5 SQUAT JUMPS10 UP & DOWN15