>MONDAY 18/04

CF CLASS

10’ WU GYMNASTIC STRENGTH

PARTE A) EMOM 12’:

1. 5 RING DIP/8 DIP BOX
2. 7 AUSTRALIAN PULL UP
3. 20” HAND STAND HOLD/ 20” TENUTA VERTICALE 3 APPOGGI
4. 5 STRICT HSPU/ 5 PIKE PUSH UPS FEET ON BOX

PARTE B) EVERY 3’ X 18’:

1. 400 M RUN + 4 DBS THRUSTER
2. 400 M ROW + 6 DBS THRUSTER
3. 800 M BIKERG + 8 DBS THRUSTER

ENDURANCE CLASS

PARTE A) EMOM 10’:

1. 8 + 8 DBS LUNGES
2. 15 HIP THRUST CON ELASTICO

PARTE B) EMOM 10’:

1. 8 FRENCH PRESS
2. 5 PUSH UP (ECC 3”)

PARTE C) AMRAP 15’:
8 BURPEES STEP UP OVER
200 M RUN
10 AMERICAN SWING
12 KB DEADLIFT

GIRL CLASS

PARTE A) EVERY 2’ X 12’:
6 HIP THRUST

PARTE B) EVERY 2’ X 8’: 
10 BARBELL ROW

PARTE C) E90”MOM 18’:

1. 8 GHD BACK EXTENSION
2. 6/8 PUSH UPS
3. 8 HEAVY KB ROMANINA DL (SU RIALZO/BUMPER)
4. 8 FRENCH PRESS

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>TUESDAY 19/04

CF CLASS

BACK SQUAT
PARTE A) EVERY 3’ X 15’:
6 BACK SQUAT
6 KBS SHOULDER PRESS
40” PLANK HOLD

PARTE B) PARTNER WOD – EMOM 16’:
1. 16 PULL UPS
2. 12 SYNCHRO FRONT RACK LUNGES
3. 16 TOES TO BAR
4. 200 M SYNCHRO RUN

ENDURANCE CLASS

PARTNER WOD
AMRAP 9’:
7 SYNCHRO GOBLET SQUAT
7 SYNCHRO A. SWING
14 CAL BIKERG
THEN… 800 M SYNCHRO RUN

@15:00 – AMRAP 7’:
5 SYNCHRO PUSH UP
5 SYNCHRO BURPEES
15 CAL ROW
THEN… 800 M SYNCHRO RUN

@27:00 – AMRAP 5’:
3 SYCNRHO DEVIL PRESS
3 SYCNRHO DBS THRUSTER
60 SINGLE UNDERS
THEN… 800 M RUN

@36:00 – TIME CAP.

GIRL CLASS

PARTE A) EVERY 2’ X 10’:
10 SUMO DEADLIFT

PARTE B) EVERY 2’ X 8’: 
10 BENCH PRESS (CIRCA IL PESO DI SETTIMANA SCORSA)

PARTE C) EVERY 2’ X 16’:

1. 8+8 BULGARIAN SPLIT SQUAT
2. 8 DIP SU PANCA + 8 BENT OVER RAISES

ROWER CLASS

WARM UP:
50 CAL

A) EMOM 12:
1) 12/10 CAL ROW
2) 60 SU/S
3)15 SIT UPS

B) COMPLETE 5K ROW
EVERY 500 M ROW COMPLETE:
8 DOUBLE CLEAN AND JERK WITH DUMBELL

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>WEDNESDAY 20/04

CF CLASS

10’ TECNICA PULLUP
PARTE A) PERFORMANCE – EMOM 10’:
1. 8 CHEST TO BAR/PULL UPS
2. 20 HOLLOW ROCKS

PARTE A) FITNESS –EMOM 10’:
1. 8 SWING
2. 15/20 HOLLOW ROCKS

PARTE B) COMPLETE 3 ROUNDS FOR TIME (16’):
21 WALL BALL
14 BURPEES BOX JUMP OVER
7 WALL CLIMB
4 ROPE CLIMB/14 RING ROW

ENDURANCE CLASS

PARTE A) EMOM 10’:
1. 8 FLOOR PRESS
2. 8 DIP SU BOX

PARTE B) EMOM 10’:
1. 12 DB COSSACK SQUAT
2. 6+6 STEP UP WITH DB

PARTE C) AMRAP 12’:
300 M ROW
9 DBS THRUSTER 12 DBS SNATCH

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>THURSDAY 21/04

CF CLASS

DEADLFIT & STRICT TOES TO BAR

PARTE A) EVERY 3’ X 15’:
8 DEADLIFT
4 – 5 STRICT TOES TO BAR/ KNEE TO ELBOW/ 15 CRUNCH

PARTE B) COMPLETE 4 ROUNDS FOR TIME (12’):
12 BB OVER HEAD LUNGES/FRONT RACJ LUNGES
8 STOH
8 BURPEES OVER
12 TOES TO BAR

ENDURANCE CLASS

COMPLETE 2 ROUNDS OF:
EMOM 6’:
1. 10/8 CAL ROW
2. 10 DOUBLE DB PUSH PRESS

REST 2’

EMOM 6’:
1. 10/8 CAL BIKERG
2. 10 DB SNATCH

REST 2’ AND REPEAT

GIRL CLASS

PARTE A) EVERY 2’ X 12’:
8 BACK SQUAT

PARTE B) EVERY 2’ X 12’:
6 BB MILITARY PRESS

PARTE C) EVERY 2’ X 8’:
6+6 BB REVERSE LUNGES

PARTE D) EMOM 6’:
1. 7 AUSTRALIAN PULL UPS
2. 14 HOLLOW ROCKS

ROWER CLASS

A) WARM UP
50 CAL

B) AMRAP 10′:
2 MIN MAX CAL + 15 AMERICAN SWINGS
2 MIN REST

AMRAP 10′:
2 MIN MAX CAL + 15 SQUAT JUMP
2 MIN REST

AMRAP 10′:
2 MIN MAX CAL + 15 V-UPS
COMPLETE 50 CAL

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>FRIDAY 22/04

CF CLASS

15’ TECNICA ROPE CLIMB E DOUBLE KB HANG CLEAN & JERK

PARTE A) EMOM 10’:
1 ROPE LEGLESS/ 2 REGULAR / PRACTICE TO CLIMB
6 DOUBLE KB HANG CLEAN

PARTE B) AMRAP 12’:
10 CAL ROW
8 BB HANG POWER SNATCH/HANG POWER CLEAN
10 PULL UPS/12 RING ROW
8 FRONT SQUAT

@30/20Kg

ENDURANCE CLASS

PARTE A) EMOM 10’:
12 KB ROMANIAN DEADLIFT
8 LEG CURL CON ELASTICO

PARTE B) EMOM10’:
6 DIAMON PUSH UP
8 DB PULL OVER

PARTE C) EMOM 12’:
6 BURPEES OVER THE WALL
12 DOUBLE DB CLEAN & JERK
100 M SHUTTLE RUN

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>SATURDAY 23/04

CF CLASS

COMPLETE 4 ROUNDS FOR TIME (45’):
1000 M BIKERG/500 M ROW
20 PULL UPS/30 A.SWING
40 BOX JUMP
50 BB SHOULDER TO OVERHEAD

GIRL CLASS

PARTE A) EVERY 2’ X 8’:
10 ROMANIAN DEADLFIT

PARTE B) E90”MOM X 6’ (4 ROUNDS):
4 STRICT PULL UP/ 7 ASSISTED PULL UP

PARTE C) E90”MOM 18’:
8 GHD HIP EXTENSION WITH MB
8 SUPINE GRIP BB ROW
40” PLANK
8 FRONT RACK KB SQUAT

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>SUNDAY 24/04

ENDURANCE CLASS

TEAM OF 3 WOD
FROM 0:00 TO 15:00 – COMPLETE 6 ROUNDS FOR TIME:
8 SYNCHRO A.SWING (3)
16 SYNCHRO SIT UP (3)
24 BURPEES OVER THE KBS (1)

FROM 15:00 TO 30:00 – COMPLETE 3 ROUNDS FOR TIME:
12 SYNCHRO SUMO DL HIGH PULL (3)
24 SYNCHRO AIR SQUAT (3)
60 CAL BIKERG (1)

FROM 30:00 TO 45:00 – AMRAP 15’:
400 M SYNCHRO RUN (3)
12 SYNCHRO PUSH UP (3)
12 WALL CLIMB (1)