>MONDAY 05/06

CROSSFIT CLASS

BACK SQUAT WARM UP – 3 ROUNDS OF:
8 BARBELL GOOD MORNING
40” WALL SIT + 6 SQUAT JUMP
20 REPS DINAMIC PLANK

THEN… RAMPING TO 6RM BACK SQUAT WEIGHT
10 REPS @EMPTY BB
8 REPS @50%
5 REPS @70%
4 REPS @80%
3 REPS @90%

*PERCENTUALI IN RIFERIMENTO ALLE 6RM

PARTE A: EVERY 2’X 8’:
5 REPS @6RM LAST WEEK

PARTE B: EVERY 2’ X 12’:
4 SQUAT CLEAN @60/40 – 50/30 – 40/25KG
20 DOUBLE UNDERS/50 SINGLE UNDERS
2 ROPE CLIMB

ENDURANCE CLASS

COMPLETE 3 ROUNDS OF (40’):
2000 – 1500 – 1000 M BIKERG
800 – 600 – 400 M RUN
40 – 30 – 20 AMERICAN SWING
20 – 15 – 10 BURPEES PARALLETTE FACING

GIRLS CLASS

PARTE A) EVERY 2’:30’’ X 10’:
10 BACK SQUAT x 2 sets (FERMO IN BUCA) 8 BACK SQUAT x 2 sets

PARTE B) EVERY 2’30” X 10’:  
8 PUSH-UPS 
6+6 REVERSE LUNGES (BARBELL OR DUMBELL) (last set max reps) 

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

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>TUESDAY 06/06

CROSSFIT CLASS

SPECIFIC WARM UP FOR HSPU E HSW – 2 ROUNDS OF:
40 JUMPING JACK
30 SHOULDER TOUCH
20 REVERSE SNOW ANGEL
10 HOLLOW ROCKS
5 PIKE PUSH UPS

PARTE A) 4 ROUNDS FOR QUALITY (10’):
5 HSPU/ 20” 3 POINT HS HOLD
20” ASSISTED HSW

PARTE B) EVERY 7’ X 21’ – PARTNER WOD:
30 M PLATE OVERHEAD WALKING LUNGES
3 WALL CLIMB (EACH ATHLETE)
24 BOX JUMP OVER
6 M HSW /CRIOLA (EACH ATHLETE)
12 BURPEES BOX JUMP
12 HSPU/ PIKE PUSH UPS (EACH ATHLETE)

ENDURANCE CLASS

EVERY 90” X 36’/45’ (4/5 ROUNDS):
A) 16/14 CAL ROWER
B) 16 DBS LUNGES
C) 16 DB SNATCH
D) 80 SINGLE UNDERS/40 DOUBLE UNDERS
E) 16 PUSH UPS
F) REST

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’:
6+6 DUMBELL ROW
10 CHRUNCH
6+6 KICK BACK WITH BAND  

ROWER CLASS

WARM UP 100 CAL

+50 CAL/H EVERY 10 CAL

DAILY WORKOUT
500 M X 10 REST 60”
300 M X 5 REST 30”
100 M X 10 REST 15”

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>WEDNESDAY 07/06

CROSSFIT CLASS

WARM UP & TECNICA SNATCH

PARTE A: EVERY 90” X 9’:
1 POWER SNACTH + 1 OVERHEAD SQUAT

PARTE B: COMPLETE 4 ROUNDS FOR TIME (16’):
8 POWER SNATCH
12 OVERHEAD SQUAT
400 M RUN

ENDURANCE CLASS

EVERY 2’30” X 40’ – PARTNER WOD:
A) 30/24 CAL SKIERG/ASSAULT BIKE
B) 20 BURPEES BOX JUMP OVER
C) 40 WALL BALL
D) 40 SIT UPS

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’:
6+6 CLAMSHELL 
12 V-UPS
40’’ SINGLE UNDER 

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>THURSDAY 08/06

CROSSFIT CLASS

WARM UP PULL UPS – 3 ROUNDS OF (6’):
3 INCH WORM PUSH UPS
6 V-UPS
9 HANG BAR ACTIVATION SHOULDERING
12 SUPERMAN ROCKS

PULL UPS TECNIQUE 15’

PARTE B) PARTNER WOD – COMPLETE FOR TIME (24’)

CASH IN: 20 SAND BAG SHOULDERING

THEN… 5 ROUNDS OF:
6 BAR MUSCLE UPS/PULL UPS
6 SYNCHRO KB HANG SNACTH DX
30 PARTNER WALL BALL
6 SYNCHRO KB HANG SNACTH SX
12 TOES TO BAR/KNEE TO CHEST

CASH OUT: 20 SAND BAG SHOULDERING

ENDURANCE CLASS

EVERY 2’30” X 10’: 300/250 M ROWER

EVERY 2’30” X 10’: 300 M RUN

EVERY 2’30” X 10’: 200 SINGLE UNDERS/ 100 DOUBLE UDERS

EVERY 2’30” X 10’: 20 UP&DOWN

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’:  
6+6 COSSAK SQUAT
30” REVERSE PLANK
8 SQUAT + 8 SQUAT JUMP  

ROWER CLASS

WARM UP 100 CAL

+50 CAL/H EVERY 10 CAL

DAILY WORKOUT
400 M X 12 REST 60”
300 M X 12 REST 40”
100 M X 12 REST 20″

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>FRIDAY 09/06

CROSSFIT CLASS

WARM UP DEADLIFT- COMPLETE:
60 SKIP
10 BROAD JUMP
30” PLANK
10 BB RDL

PARTE A: EMOM 10’:
A) 8 – 7 – 6 – 5 – 4 DEADLIFT (INCREASE WEIGHTTO FIND 4 HEAVY REPS)
B) REST

PARTE B: EVERY 90” X 3 SETS (4’30”):
3-6 STRICT PULL UPS

PARTE C: EVERY 3’ X 12’
1 ROUND DT*: (12 DEADLIFT + 9 HANG POWER CLEAN + 6 SHOULDER TO OVERHEAD)
6 BURPEES OVER

*EVERY SET ADD 2 REPS OF BURPEES

ENDURANCE CLASS

PARTE A: EMOM 40’:
A) 12/9 CAL ROWER
B) 12/9 CAL BIKERG
C) 12 GOBLET SQUAT
D) 12 DOUBLE DB DEADLIFT
E) REST

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’:  
6+6 COSSAK SQUAT
30” REVERSE PLANK
8 SQUAT + 8 SQUAT JUMP

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>SATURDAY 10/06

CROSSFIT CLASS

COMPLETE FOR TIME (35’)

CASH IN: 200 PARTNER WALL BALL

200 M RUN (EACH ATHLET)
20 SYNCHRO CLEAN&JERK (3 ON)
50 DOUBLE UNDERS/100 SINGLE UNDERS (EACH ATHLETE)
15 SYNCHRO BURPEES (3 ON)
400 M BIKERG (EACH ATHLETE)
10 SYNCHRO DEVIL PRESS
400 M BIKERG (EACH ATHLETE)
10 SYCHRO THURSTER
15 SYNCHRO ONE ARM OVERHEAD LUNGES
50 DOUBEL UNDERS/100 SINGLE UNDERS (EACH ATHLETE)
20 SYNCHRO DOUBLE DB SNATCH
200 M RUN (EACH ATHLETE)

GIRLS CLASS

PARTE A) EVERY 2’30” X 10’:
8/6 ROMANIAN DEADLIFT
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’’PLANK
8 RING ROW 15 SIT UPS  

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>SUNDAY 11/06

ENDURANCE CLASS

TEAM OF THREE WOD– COMPLETE 5 ROUNDS OF:
21 BURPEES OVER THE WALL
21 SYNCHRO AMERICAN SWING (3ON)
40 CAL ERG
40 V-UPS
400 M SYNCHRO RUN (3 ON)