>MONDAY 20/03

CROSSFIT CLASS

12’ EMOM: BB SESSION
1. 8 X BB SHOULDER PRESS
2. 15 TUCK UPS
3. 8 X BB ROMANIAN DEADLIFT
4. 15 X BANDED HIP THRUST

PARTNER WOD
18’ E3MOM
10 ALTERNATED SANDBAG GROUND TO SHOULDER
20 TOES TO BAR
10 SYNCHRO BURPEES

ENDURANCE CLASS

PARTE A) PARTNER WOD – EVERY 2’ TO PERFORME 120/100 CAL ON ERG:
A) MAX CAL ERG (CHANGE WHEN YOU WANT)
B) 12 SYNCHRO DOUBEL DB HNAG SNATCH + 6 SYNCHRO FRONT SQUAT

PARTE B) PARTNER WOD – EMOM 16’:
A) 10 DEVIL PRESS
B) 10 SYNCHRO DBS THRUSTER
C) 20 DB SIT UPS
D) 10 SYNCHRO DB SNATCH

GIRLS CLASS

PARTE A) EVERY 2:30’’ X 10’:
10 + 10 REVERSE LUNGES (ON STEP)

PARTE B) EVERY 2’30” X 10’:
8 GHD HYPEREXTENSION
10 FLOOR PRESS

PARTE C) EMOM 9’:
A) 30” HOLLOW HOLD
B) 30” MAX REPS PUSH UP
C) 15’’+15’ BIRD DOG

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>TUESDAY 21/03

CROSSFIT CLASS

20’ TECNICA CLEAN

PARTNER WOD
A. FOR TIME
150 CAL ROW
THEN..
B. AMRAP (I GO YOU GO)
1 HANG SQUAT CLEAN
1 BAR MU / 2 PULL UPS
1 HANG SQUAT CLEAN
2 BAR MU / 4 PULL UPS
ADD 1 BAR MU / 2 PULL UPS EVERY ROUND
CAP. 20’

ENDURANCE CLASS

COMPLETE FOR TIME (40’):
24 – 21 – 18 – 15 – 12 – 9 – 6 – 3
DOUBLE DB PUSH PRESS
DOUBLE DB STEP UP OVER
DOUBLE DB FLOOR PRESS
WALL BALL
MB SIT UPS
MB GROUND TO OVERHEAD

GIRLS CLASS

PARTE A) EVERY 2’:30’’ X 10’:
12 HIP-THRUST (3 SETS)
30’’ HIP-THRUST HOLD (1 SETS)

PARTE B) EVERY 2’30” X 10’:
8+8 DUMBELL ROW
8+8 KIK BACK CON ELASTICO

PARTE C) EMOM 9’:
A) 6-8 RING ROW
B) 30” PLANK
C) 30’’ WALL SIT

ROWER CLASS

WARM UP 6’ – TARGET TRAINING JUST PLAY

WORKOUT 1
A) 500 X 5 REST 2’
B) 400 M X 5 REST 90”
C) 300 M X 5 REST 1’
REST 2’

WORKOUT 2
800M PARTNER X 5
(CHANGE EVERY 400)
REST 1’

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>WEDNESDAY 22/03

CROSSFIT CLASS

5’ SPECIFIC WU FRONT SQUAT

EVERY 2’ X 6 SETS
4-4-4-3-3-3 FRONT SQUAT

EMOM 20’
3 BB THRUSTERS
6 TOES TO BAR
24 DU’S

ENDURANCE CLASS

PARTE A) PARTNER WOD – COMPLETE FOR TIME (45’):
100 CAL ROWER
5 SYNCHRO BURPEES
100 DB HANG CLEAN&JERK
80 CAL ROWER
5 SYNCHRO BURPEES
80 PUSH UPS
60 CAL ROWER
5 SYNCHRO BURPEES
60 DB SQUAT
40 CAL ROWER
5 SYCNHRO BURPEES
40 DB SHOULDER TO OVERHEAD
20 CAL ROWER
5 SYNCHRO BURPEES
20 ONE ARM DEVIL PRESS

GIRLS CLASS

PARTE A) EVERY 2’30” X 10’:
12-10-8-6 DEADLIFT REGULAR
8-10 LATERAL RAISES

PARTE B) EVERY 2’ X 8’:
8+8 ONE LEG RDL

PARTE C) EMOM 12’:
A) 14 JUMP SQUAT
B) 10 MILITARY PRESS MANUBRI
C) 10 LEG RAISES

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>THURSDAY 23/03

CROSSFIT CLASS

20’ WARM UP + TECNICA OVERHEAD SQUAT

5’ SPECIFIC WARM UP FOR “NANCY”

5 ROUNDS FOR TIME OF:
400m RUN
15 OVERHEAD SQUAT 45/30 kg

ENDURANCE CLASS

EVERY 90” X 6’: 100 SINGLE UNDERS
REST 2’
EVERY 90” X 6’: 20 WALL BALL
REST 2’
EVERY 90” X 6’: 14/10 CAL SKIERG
REST 2’
EVERY 90” X 6’: 10 BURPEES DEADLIFT
REST 2’
EVERY 90” X 6’: 20/14 PUSH UPS

GIRLS CLASS

PARTE A) EVERY 2’ 30’’X 10’:
12-10-8-6 BACK SQUAT

PARTE B) EVERY 2’30” X 10’:
10 PUSH DOWN
14 HIP THRUST (WHIT BAND)

PARTE C) EMOM 12’:
A) 8 BICPES CURL
B) 30” SINGLE UNDER
C) 12 CRUNCH

ROWER CLASS

WARM UP 6’ TARGET TRAINING JUST PLAY

WORKOUT
2000 M PARTNER
1’ REST
1500 M PARTNER
1’ REST
1000 M PARTNER
1’ REST
500 M PARTNER
1’ REST
X 2

1000M PARTNER
1’ REST
800 M PARTNER
1’ REST
600 M PARTNER
1’ REST
400 M PARTNER
1’ REST
X2

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>FRIDAY 24/03

CROSSFIT CLASS

5’ SPECIFIC WU PUSH PRESS

EVERY 2’ X 6 SETS
4-4-4-3-3-3 PUSH PRESS

PARTNER WOD

20’ AMRAP (I GO YOU GO EACH EXERCISE)
350/250M ROW
25 DB SNATCHES
20 HSPU / PUSH UPS
15 STOH
10 FRONT SQUAT

ENDURANCE CLASS

PARTE A) EMOM 16’ (8 ROUNDS):
A) 30 DOUBLE UNDERS/60 SINGLE UNDERS
B) 7 DOUBLE KB HANG CLEAN + 7 DOUBLE KB PUSH JERK

PARTE B) HERO WOD – DONNY:
21 – 15 – 9 – 9 – 15 – 21
DOUBLE DUMBELL DEADLIFTBURPEES OVER

GIRLS CLASS

PARTE A) EVERY 2’ 30’’X 10’:
12-10-8-6 BACK SQUAT

PARTE B) EVERY 2’30” X 10’:
10 PUSH DOWN
14 HIP THRUST (WITH BAND)

PARTE C) EMOM 12’:
A) 8 BICPES CURL
B) 30” SINGLE UNDER
C) 12 CRUNCH

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>SATURDAY 25/03

CROSSFIT CLASS

Special class – Hand stand Walk Tecnique

PARTE B) 10 ROUNDS FOR TIME
2 ROPE CLIMB
6 OVH SQUAT
10 BAR FACING BURPEES

GIRLS CLASS

PARTE A) EVERY 2’30” X 10’:
12+12 BULGARIAN SPLIT SQUAT (2 SETS)
10+10 BULGARIAN SPLIT SQUAT (2 SETS)

PARTE B) EVERY 2’ X 10’:
8 ASSISTED PULL UPS
12 WALK LUNGES

PARTE C) EMOM 12’:
6-8 PUSH UPS
6+6 LATERAL WALK WITH BAND
12 CRUNCH A BICICLETTA

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>SUNDAY 26/03

ENDURANCE CLASS

PARTNER WOD – I GO YOU GO (ALTERNATING ESERCISES) – COMPLETE 6 ROUNDS FOR TIME (45’):
400 M RUN (ATHLETE A)
30 M DBS WALKING LUNGES (ATHLETE B)
25/20 CAL ASSAUTL BIKE/ SKIERG (ATHLETE A)
20 RING ROW (ATHLETE B)
10 DBS DEVIL PRESS (ATHLETE A)