>MONDAY 28/11

CROSSFIT CLASS

15’ TECNICA HANG SNATCH

PARTE A) EVERY 90” X 18’:
A) 10 – 9 – 8 – 7 SNATCH (OGNI ROUNDS LO SNATCH SCENDE DI UNA POSIZIONE)
B) 1’ BIKERG
C) 40” WALL SIT + 20” HOLLOW ROCKS

PARTE B) COMPLETE FOR TIME (12’):
200 – 150 – 100 – 50 SINGLE UNDERS
40 – 30 – 20 – 10 EMPTY BBVERHEAD/THRUSTER

ENDURANCE CLASS

FROM 0:00 TO 12:00 – EMOM:
A) 10/8 CAL SKIERG
B) 10 DOUBLE DB FRONT SQUAT
C) 5 DOUBLE DB DEVIL PRESS

FROM 12:00 TO 15:00 – REST

FROM 15:00 TO 27:00 – EMOM:
A) 15 WALL BALL
B) 15 MB SIT UPS
C) 7 INCH WARM PUSH UPS

FROM 27:00 TO 30:00 – REST

FROM 30:00 TO 42:00 – EMOM:
A) 12/10 CAL ROW
B) 12 KB SUMO DEADLIFT HIGH PULL
C) 12 V – UP

GIRLS CLASS

PARTE A) EVERY 2’ X 12’:
6/8 HIP-THRUST (INCREASE WEIGHT EVERY SET)

PARTE B) EVERY 2’30” X 10’:
8 ALZATE LATERALI
6+6 BULGARIAN SPLIT SQUAT 

PARTE C) EMOM 8’:
A) 30” HOLLOW HOLD/ 8 AB WHEEL
B) 12 PUSH-DOWN ELASTICO

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>TUESDAY 29/11

CROSSFIT CLASS

EMOM 36’ (30” ON 30” OFF):
A) BURPEES OVER THE WALL
B) WALL CLIMB
C) DBS PUSH PRESS
D) KBS FRONT SQUAT

ENDURANCE CLASS

EVERY 3’ X 36’:
A) 600 M BIKERG + 30 MOUNTAIN CLIMBERS + 15 DB HANG CLEAN & JERK
B) 300 M ROW + 20 MOUNTAIN CLIMBERS + 10 DB STHRUSTER
C) 16/12 CAL ASSAULT BIKE + 10 MOUNTAIN CLIMBERS + 5 BURPEES PLATE JUMP

GIRLS CLASS

PARTE A) EVERY 2’ X 12:
6 BACK SQUAT (INCREASE WEIGHT EVERY SET)

PARTE B) EVERY 2’30” X 10’:
8+8 DUMBELL ROW
20’’+20’’ COPENHAGEN PLANK

PARTE C) EMOM 6’:
A) 6/8 PUSH-UPS
B) 30” PLANK

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>WEDNESDAY 30/11

CROSSFIT CLASS

PARTE A) EMOM 16’:
A) 5 HIGH BOX JUMP
B) 5 RING DIP
C) 5 STRICT HAND STAND PUSH UPS
D) 10 PISTOL SQUAT

PARTE B) TEAM OF THREE – AMRAP 12’
12 CHEST TO BAR PULL UPS /15 PULL UPS (1 ON)
8 SYNCHRO DBS SQUAT CLEAN (3 ON)
6 SYNCHRO BURPEES OVER THE DBS (3 ON)
3 ROPE CLIMB (1 ON)

ENDURANCE CLASS

PARTE A) 16’ VOLUME ACCUMULATION
6+6 DB STEP UP
8 LATERAL RAISES
6+6 BULGARIAN SPLIT SQUAT
8 DBS MILITARY PRESS

REST 90” BETWEEN SET

PARTE B) EVERY 2’30” X 15’:

COMPLETE 2 ROUNDS OF
5 BOX JUMP
5 BURPEES
5 BROAD JUMP
5 PUSH UPS

GIRLS CLASS

PARTE A) EVERY 2’X 12’:
6 STACCHI SUMO

PARTE B) EVERY 2’ 30’’X 10’:
10 SQUAT CON MANUBRI (3’’ SALI, 3’’ SCENDI)
8 BICEPS CURL

PARTE C) EMOM 8’:
A) 8 LEG CURL CON MANUBRIO
B) 15 SIT UPS

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>THURSDAY 01/12

CROSSFIT CLASS

PARTE A) COMPLETE 5 ROUNDS FOR TIME (15’)
20 DU’S/50 SU’S
15 BOX JUMP
20 DU’S/50 SU’S
15 PUSH UPS

PARTE B) COMPLETE FOR TIME (15’)
1000 M BIKERG
8 BAR MUSCLE UP/16 TOES TO BAR
12 DOUBLE DB HANG SNATCH
750 M BIKERG
6 BMU/12 TOES TO BAR
12 DBS HANG SNATCH
500 M BIKERG
4 BMU/8 TOES TO BAR
12 DBS HANG SNATCH

ENDURANCE CLASS

PARTE A) COMPLETE FOR TIME (16’)
80 AIR SQUAT
60 DB FLOOR PRESS DX
40 DB LUNGES DX
60 DB FLOOR PRESS SX
40 DB UNGES SX
80 SIT UPS

PARTE B) EMOM 20’:
A) 80 SINGLE UNDERS
B) 8+8 DB SHPULDER TO OVERHEAD

GIRLS CLASS

PARTE A) EVERY 2’ 30’’X 10’:
8 ROMANIAN DEADLIFT

PARTE B) EVERY 2’30” X 10’:
6+6 AFFONDI ANTERIORI
10 SHOULDER PRESS MANUBRI 

PARTE C) EMOM 8’:
A) 8 GHD BACK EXTENSION
B) 8 + 8 LATERAL WALK 

ROWER CLASS

WARM UP 70/60

TEST 10K ROW

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>FRIDAY 02/12

CROSSFIT CLASS

PARTE A) EMOM 12’:
A) 10 FRONT SQUAT
B) 10 KIPPING HAND STAND PUSH UPS/DBS OR BB PUSH PRESS

PARTE B) TEAM OF THREE – COMPLETE FOR TIME (24’):
2000 M SKIERG
150 PARTNER WALL BALL
100 CAL ROW
50 PISTOL SQUAT

ENDURANCE CLASS

PARTE A) EVERY 4’ X 16’:
16 COSSACK SQUAT ZAVORRATI
16 ALTERNED V-UP
8+8 DB ROW

PARTE B) PARTENER WOD – I GO YOU GO – AMRAP 16’:
8 CAL ROW
8 OVERHEAD PLATE WALKING LUNGES
8 PLATE GROUND TO OVERHEAD
8 OVERHEAD PLATE WALKING LUNGES

GIRLS CLASS

PARTE A) EVERY 2’ 30’’X 10’:
8 ROMANIAN DEADLIFT

PARTE B) EVERY 2’30” X 10’:
6+6 AFFONDI ANTERIORI
10 SHOULDER PRESS MANUBRI 

PARTE C) EMOM 8’:
A) 8 GHD BACK EXTENSION
B) 8 + 8 LATERAL WALK

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>SATURDAY 03/12

CROSSFIT CLASS

PARTE A) COMPLETE 4 ROUNDS OF (13’):
1 ROPE CLIMB
7 BB THRUSTER @50/30 – 40/25KG
7 FACING BURPEES

PARTE B) COMPLETE 4 ROUNDS OF (13’):
7 HANG POWER CLEAN
7 FRONT SQUAT
14 TOES TO BAR

PARTE C) COMPLETE 4 ROUNDS OF (13’):
7 DEADLIFT
7 PUSH PRESS
7 PISTOL SQUAT DX
7 PISTOL SQUAT SX

GIRLS CLASS

PARTE A) EVERY 2’ X 12’:
6 FRONT SQUAT

PARTE B) EVERY 2’30” X 10’:
8 FLOOR PRESS
6+6 REVERSE LUNGES (BARBELL)

PARTE C) EMOM 8’:
30’’ HOLLOW POSITION 
8 FRENCH PRESS

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>SUNDAY 04/12

ENDURANCE CLASS

“TERRY WOD” – MODIFICATED HERO PARTNER WOD – FOR TIME
1 MILE RUN/1500 M ROW
100 PUSH-UPS
100 METER BEAR CRAWL/100 DBS DEADLIFT
1 MILE RUN/3000 M BIKERG
100 METER BEAR CRAWL/100 DBS DEADLIFT
100 PUSH-UPS
1 MILE RUN/750 M SKIERG