>MONDAY 13/03

CROSSFIT CLASS

PARTNER WOD

A: DA 0 A 12:00
1500/1200m Row
100 Wall Ball

B: DA 12:00 A 24:00
100 Db Snatches
60 Toes to Bar
20 Synchro Push ups

C: DA 30:00 A 40:00 – 10’ AMRAP
10 Burpees Box Jumps Over
20 Pull ups
30 Db Clean (10+10)

ENDURANCE CLASS

PARTNER WOD – COMPLETE 5 ROUNDS FOR TIME:
1000/800 M BIKERG
40 DOUBLE DB THRUSTER
30 DOUBLE DB DEADLIFT
20 PUSH UPS

THEN … PERFORM:
10 K BIKERG
* EVERY 1000 COMPLETE 10 SYNCHRO DB SNATCH

GIRLS CLASS

PARTE A) EVERY 2’:30’’ X 10’:
10 BACK SQUAT x 2 sets
8 BACK SQUAT x 2 sets

PARTE B) EVERY 2’30” X 10’:
8 PUSH-UPS SU RIALZO (BOX)
6+6 REVERSE LUNGES (BARBELL OR DUMBELL)

(last set max reps)

PARTE C) EMOM 9’:
A) 30’’ COPENHAGEN PLANK DX
B) 30’’ COPENHAGEN PLANK SX
C) 8 PRESS MANUBRI

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>TUESDAY 14/03

CROSSFIT CLASS

15’ WU e TECNICA SNATCH

10’ EMOM
2 Snatch Balance + 2 Ovh Squat

15’ EMOM
A) 5 Snatch/Ovh Squat + 5 Burpees over the bar
B) 10 Hspu / 15 Push ups
C) 10/8 Cal Ass Bike

ENDURANCE CLASS

PARTE A: COMPLETE FOR TIME (14’):
35 – 25 – 15
WALL BALL
CAL ROW

PARTE B: COMPLETE FOR TIME (14’):
30 – 20 – 10
BURPEES PLATE JUMP
PLATE GROUND TO OVERHEAD

PARTE C: COMPLETE FOR TIME (14’):
60 – 40 – 20
SIT UPS
DOUBLE UNDERS/ 2X SINGLE UNDERS

GIRLS CLASS

PARTE A) EVERY 2’30” X 10’’:
8+8 ROMANIAN DEADLIFT SINGLE LEG x 2 sets
6+6 ROMANIAN DEADLIFT SINGLE LEG x 2 sets

PARTE B) EVERY 2’ X 10’:
6+6 STEP UP 
8 ALZATE LATERALI

(last set max reps)

PARTE C) EMOM 9’:
A) 6+6 DUMBELL ROW
B) 10 CHRUNCH
C) 6+6 KICK BACK WITH BAND

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>WEDNESDAY 15/03

CROSSFIT CLASS

10’ SPECIFIC WU BACK SQUAT

EVERY 2’30” X 6 SETS
6 Back Squat
40” Plank

TEAM OF 3 WOD – 3 ROUNDS
50/35 Cal Bike Erg
40 Toes to bar
30 Synchro Push ups
5 Rope Climb

Time Cap. 18’

ENDURANCE

PARTE A) START AT 2 – LADDER 2 – AMRAP 12’:
BULGARIAN SPLIT SQUAT
DIP BOX
Z – PRESS

PARTE B) COMPLETE 5 ROUNDS OF:
16 BOX JUMP
24 AMERICAN SWING
28 ONE ARM DB SHOULDER TO OVERHEAD (14+14)

GIRLS CLASS

PARTE A) EVERY 2’30’’ X 10’:
8 DEADLIFT (SUMO) x 2 sets
6 DEADLIFT (SUMO)x 2 sets

PARTE B) EVERY 2’30” X 10’:
6+6 SPLIT SQUAT
10 BICEPS CURL 

(last set max reps)

PARTE C) EMOM 9’:
A) 12 GLUTE BRIDGE (WITH BAND)
B) 12 CRUNCH 
C) 40’’ SINGLE UNDER

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>THURSDAY 16/10

CROSSFIT CLASS

10’ TECNICA HSPU

10’ EMOM
5 Hspu (fermo 2” in top position)
10 Band seated Row

WOD – 2 ROUNDS FOR TIME
10 BB Front Rack Lunges
30 Du’s
10 BB Front Rack Lunges
20 Hspu
10 BB Front Rack Lunges
10 Pull ups

Time Cap. 12’

ENDURANCE CLASS

PARTE A) EVERY 90” X 18’ (4 ROUNDS):
A) 12 AB WHEEL CRUNCH
B) 12 BB ROMANIAN DEADLIFT
C) 12 SUPINE GRIP BB ROW

PARTE B) EVERY 2’30” X 15’ (6 ROUNDS OF):
14 PUSH UPS
14 OVERHEAD PLATE LUNGES
14 PLATE RUSSIAN SIT UPS

GIRLS CLASS

PARTE A) EVERY 2’30’’ X 12’30’’:
10 HIP THRUST x 2 sets
8 HIP THRUST x 2 sets

Last set max reps

PARTE B) EVERY 2’30’’X 10’:
8 BENCH PRESS (DUMBELL)
14 KB SWING

PARTE C) EMOM 9’:
A) 6+6 COSSAK SQUAT
B) 30” PLANK
C) 7 SQUAT + 7 SQUAT JUMP

ROWER CLASS

WARM UP 5’ TARGET TRAINING JUST PLAY

WORKOUT FOR TIME
1200 + 1000 + 800
1000 + 800 + 600
800 + 600 + 400

RECUPERO FISSO 1’

100 CAL FOR TIME

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>FRIDAY 17/03

CROSSFIT CLASS

5’ WARM UP DEADLIFT

PARTE A: 12’ E2MOM
6-6-6-4-4-4 Deadlift

PARTE B: TEAM OF 3 WOD
50 Partner Deadlift
25 Burpees Over The Bar Synchro (2)
50 Step Up Over The Box Synchro (2)
35 Partner Deadlift
25 Burpees Over The Bar Synchro
35 Step Up Over The Box Synchro
20 Partner Deadlift
25 Burpees Over The Bar Synchro
20 Step Up Over The Box Synchro

Time Cap. 18’

ENDURANCE CLASS

PARTNER WOD – COMPLETE FOR TIME
2000 M ROWER
40 DOUBLE DB CLEAN&JERK
10 SYNCHRO REVERSE BURPEES
1500 M ROWER
30 DOUBLE DB SQUAT CLEAN
10 SYNCHRO REVERSE BURPEES
1000 M ROWER
20 DOUBLE DB HANG SNATCH
10 SYNCHRO REVERSE BURPEES
500 M ROWER
10 DOUBLE DB CLUSTER
10 SYNCHRO REVERSE BURPEES

GIRLS CLASS

PARTE A) EVERY 2’30’’ X 12’30’’:
10 HIP THRUST x 2 sets
8 HIP THRUST x 2 sets

Last set max reps

PARTE B) EVERY 2’30’’X 10’:
8 BENCH PRESS (DUMBELL)
14 KB SWING

PARTE C) EMOM 9’:
A) 6+6 COSSAK SQUAT
B) 30” PLANK
C) 7 SQUAT + 7 SQUAT JUMP

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>SATURDAY 18/03

CROSSFIT CLASS

SPECIAL CLASS – TECNICA CHEST TO BAR PULL UPS

PARTE A: EVERY 90″ X 9′ (6 SETS) – LADDER 1+1:
3 BUTTERFLY PULL UPS + 3 BUTTERFLY CHEST TO BAR

PARTE B: COMPLETE FOR TIME:
400 M RUN
800 M BIKERG
40 TOES TO BAR
600 M RUN
1000 M BIKERG
30 HSPU
800 M RUN
1200 M BIKERG
15 BAR MUSCLE UPS

GIRLS CLASS

PARTE A) EVERY 2’30” X 10’:
8 + 8 BULGARIAN SPLIT SQUAT
15 GLUTE BRIDGE WITH BAND 

PARTE B) EVERY 2’30” X 10’:
10 + 10 LATERAL WALK 
8 BARBELL MILITARY PRESS

PARTE C) EVERY 2’ X 9’:
30’’ REVERSE PLAK
8 RING ROW
15 SIT UPS

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>SUNDAY 19/03

ENDURANCE CLASS

PARTE A: HERO WOD – JORDAN – COMPLETE FOR TIME (18’):
100 KETTLEBELL SWINGS (24/16 KG)
100 SIT-UPS
100 AIR SQUATS
100 PUSH-UPS

PARTE B: 2 ROUNDS FOR TIME (18’):
12 BURPEES
12 BB/DBS THRUSTERS
12 BURPEES
12 BB/ DBS POWER SNATCHES
12 BURPEES
12 BB/ DBS PUSH JERKS
12 BURPEES
12 BB/DBS HANG SQUAT CLEANS
12 BURPEES
12 OVERHEAD SQUATS/BB/DBS FRONT SQUAT