>MONDAY 28/03

CF CLASS

WARM UP GENERALE E RIPASSO BACK SQUAT 10’

EVERY 2’30” X 15’ (6 SETS)
6-6-6-4-4-4 BACK SQUAT
10 BB ROW

TEAM OF 3 – 5 ROUNDS (20’ TIME CAP)
20 SYNCHRO FRONT SQUAT (2 on)
20 SYNCHRO BURPEES BAR FACING (2 on)
6 ROPE CLIMB (1 on)

ENDURANCE CLASS

PARTNER WOD
FROM 0:00 TO 08:00 (3 ROUNDS)
40 AIR SQUATS
30 SIT UPS
20 PUSH UPS

2’ REST

FROM 10:00 TO 25:00 (3 ROUNDS)
32/24 CAL ROWER
30 ALT DB SNATCHES
30 BURPEES OVER THE DB

5’ REST

FROM 30:00 TO 38:00
2000/1800m ROWER

GIRL CLASS

EVERY 2’ X 5 SETS
ROMANIAN DEADLIFT – 6/8 REPS (SALIRE FINO AD UN SET PESANTE / POI UNA SERIE DI BACK OFF) 

EVERY 90” X 4 SETS
ONE LEG HIP THRUST – 10/GAMBA REPS 

EVERY 2’ X 5 SETS
PRESS CON MANUBRI – 8 REPS REMATORE CON BILANCIERE – 8 REPS

EMOM 9’:
GHD HYPEREXTENSION – 10 REPS
ALZATE LATERALI – 10 REPS
PLANK LATERALE – 20” LATO

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>TUESDAY 29/03

CF CLASS

WARM UP GENERALE E RIPASSO TECNICO TOES TO BAR 8’

STRENGTH:
EVERY 2’30” X 4 SETS (10’)
20” HOLLOW POSITION + 10 V-UPS
8 BB GOOD MORNING
8 DOUBLE KB PRESS

CONDITIONING – PERFORMANCE
EMOM 24’ (6 ROUNDS)
a) 5 TTB + 5 BURPEES PULL UP
b) 10 BARBELL THRUSTERS 40/25 kg
c) 10-14 CAL ASSAULT BIKE / BIKERG
d) REST

CONDITIONING – FITNESS
EMOM 24’ (6 ROUNDS)
e) 10 BURPEES BAR TARGET
f) 10 DOUBLE DUMBELL THRUSTERS
g) 10-14 CAL ASSAULT BIKE / BIKERG
h) REST

ENDURANCE CLASS

E2MOM 16’ (4 ROUNDS)
a) 12+12 DB BULGARIAN SPLIT SQUAT
b) 10 DOUBLE KB PRESS + 20 HOLLOW ROCKS

EMOM 24’ (6 ROUNDS)
a) 8 A.SWINGS + 8 BURPEES
b) 15 WALL BALLS
c) 12 CAL ROWER
d) REST

GIRL CLASS

EVERY 2’ X 5 SETS
BACK SQUAT – 6 REPS (2” FERMO a partire dal 65%)

EVERY 90” X 4 SETS
HIP THRUST – 8 REPS (TROVA IL CARICO PESANTE DEL GIORNO)

EVERY 2’ X 4 SETS
PUSH UPS – 5 REPS
RING ROW/AUSTRALIAN PULL UPS – 10 REPS

9’ EMOM  
FLOOR PRESS – 10 REPS
WALKING LUNGES – 6+6 REPS
V UPS – 10 REPS

ROWER CLASS

WARM UP
50 CAL

WORK 1
500/450 M
1’ REST
300/250M
1’ REST
200/150M X 8
30” REST
1000M

WORK 2 – UP TO 30’

EVERY 600/500M ROW COMPLETE
6 BURPEES
6 KB DEADLIFT
6 WALL BALL

EVERY ROUND + 2 OF ALL

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>WEDNESDAY 30/03

CF CLASS

WARM UP GENERALE & TECNICA DEADLIFT 10’

EVERY 3’ x 15’ (5 SETS)
6-6-6-4-4-4 DEADLIFT
6-8 STRICT PULL UPS – 3” ECCENTRICA

PERFORMANCE – COMPLETE 7 ROUNDS FOR TIME 16’ TIME CAP
12 DEADLIFT
9 BOX JUMPS OVER
6 PULL UPS /CHES TO BAR/ 3 BAR MUSCLE UPS

FITNESS – COMPLETE 5 ROUNDS FOR TIME – 16’ TIME CAP
12 DOUBLE KETTLEBELL DEADLIFT
12 KETTLEBELL STEP BOX OVER
12 AMERICAN SWINGS
12 PUSH UPS

ENDURANCE CLASS

JENKINS (MODIFICATO)
PARTNER WOD AMRAP 40’
50 BURPEES
500/400m ROWER
50 A.SWINGS
500/400m ROWER
80 SIT UPS
500/400m ROWER
50 GOBLET SQUAT
500/400m ROWER

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>THURSDAY 31/03

CF CLASS

WARM UP E RIPASSO TECNICO HANG SQUAT CLEAN 10’

EMOM 12’
1-4) 2 HANG PULL + 2 HANG SQUAT CLEAN
5-8) 1 HANG PULL + 1 HANG SQUAT CLEAN
9-12) 1 HANG SQUAT CLEAN

10’ WARM UP + STRATEGIA PRE WOD
CONDITIONING – PERFORMANCE
SPRINT WORKOUT 9’ TIME CAP
12-9-6-3
HANG SQUAT CLEANS
TTB
BURPEES OVER

CONDITIONING – FITNESS
12’ TIME CAP
18-15-12-9-6-3
DOUBLE DUMBELL CLEAN
KNEE TO ELBOWS
BURPEES

ENDURANCE CLASS

WARM UP & ATTIVAZIONE GENERALE 10’

EVERY 90” X 36’ (6 ROUNDS)
12 BURPEES DUMBELL STEP OVER THE BOX
14-10 CAL BIKERG
16-12 CAL ROWER
20 ALT DB SNATCHES

GIRL CLASS

EVERY 2’ X 5 SETS
SUMO DEADLIFT – 6 REPS (2” FERMO IN INCASTRO / a partire dal 70%)

EVERY 90” X 5 SETS
PRESS CON BILANCIERE – 4 REPS (TROVA IL CARICO PESANTE DEL GIORNO)

EVERY 90” X 4 SETS
PULL UPS FACILITATI – 5/6 REPS

EMOM 9’
ROMANIAN DEADLIFT CON MANUBRI – 12 REPS
ONE ARM DB PRESS – 8+8 REPS
CRUNCH A TERRA – 20 REPS

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>FRIDAY 01/04

CF CLASS

STRENGTH:
EVERY 2’30” X 10’ (4 ROUNDS)
8-8-8-6-6-6 SHOULDERS PRESS
8 BB ROMANIAN DEADLIFT
WOD PARTNER

COMPLETE 5 ROUNDS FOR TIME (25’ TIME CAP)
30 DOUBLE DB REVERSE LUNGES
20 DEVIL PRESS
30 CAL ROWER
20 BURPEES OVER THE ERG

ENDURANCE CLASS

EMOM 12’ (3 ROUNDS)
A) 12 DOUBLE KB FRONT SQUAT
B) 10 PUSH UPS + 20” PLANK
C) 16 REVERSE LUNGES DINAMICI
D) REST

CONDITIONING PARTNER 30’ AMRAP
20 DOUBLE KB THRUSTERS
20 SYNCHRO MED BALLS SIT UPS
20 BURPEES OVER THE WALL
30-24 CAL BIKERG

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>SATURDAY 02/04

CF CLASS

WARM UP GENERALE E RIPASSO TECNICO ROPE CLIMB 10’

STRENGTH
E3MOM (12’) – 4 ROUNDS
8 BB ROW
12 DOUBLE DB ROMANIAN DEADLIFT
16 PUSH UPS

PARTNER WORKOUT
6 ROUNDS FOR TIME
100 DU’S / 200 SU’S
4 ROPE CLIMB
14 SYNCHRO ALT DB SNATCHES (2 ON)
20 DOUBLE DB FRONT SQUAT (1 ON)

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>SUNDAY 03/04

ENDURANCE CLASS

12’ AMRAP – TEAM OF 3
30 CAL SKI ERG (1 ON)
30 SYNCHRO A.SWINGS (2 ON)
10 SYNCHRO BURPEES (3 ON)

5’ REST

12’ AMRAP – TEAM OF 3
30 CAL BIKE (1 ON)
30 PARTNER WALL BALLS (2 ON)
10 SIT UPS/TOES TO BAR (3 ON)

5’ REST

12’ AMRAP – TEAM OF 3
30 BURPEES BOX JUMP (1 ON)
30 SYNCHRO DB HANG CLEAN & JERK (2 ON)
20 SYNCHRO AIR SQUATS (3 ON)