Dal 29/11 al 03/12

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
"Crossfit GAMES 19.5
(t'c'20')
33-27-21-15-9
thrusters @35\25
chest to bar pull ups"


"16' amrap
ladder up
1-2-3-4-5-ecc
american swing
toes to bar
20 double unders"
"Find 1 RM of
BENCH PRESS
(t.c.16')

tabata row

4' amrap
front lungees @35\25kg"

2
"8 round for time
(t'c'12')
8 shoulder to overhead @40\30kg
4 burpees over to bar

4'amrap syncro air squat"
"18' amrap
1 BB complex
(1 power clean+2 fron squat+1 jerk)
start 40\25kg load each round
15 sit up
20 double unders"
"Team wod
For Time I GO, YOU GO
50 deadlift 60/45
50 Hang power clean 50/ 35
50 Shoulder to Overhead 40/25
before every round perform : 20 syncro air squat
"

Dal 22/11 al 27/11

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
"For time (t.c.16)
9 round
5 clean and jerk @50\35kg
5 toes to bar
5 pull up
"
"amrap 18'
7 toes to bar
7 box jump @60\50cm
2 squat snatch (start @40\30kg load 5kg for round)"
"Find 1 RM of
DEADLIFT
(t.c.20')

tabata
tuck crunc"
"16' emom
1:max effort sit up
2:max effort cal row
3:max effort rope climb
4:max effort cal bike"

"amrap 8'
10 wall ball @9\6kg
20 double unders
rest 2'
amrap 8'
8 cal row
8 burpees over to row"


"Team wod
For Time I GO, YOU GO
50 deadlift 60/45
50 Hang power clean 50/ 35
50 Shoulder to Overhead 40/25
before every round perform : 20 syncro air squat
"


Dal 15/11 al 20/11

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato

"amrap 16'
5 pull up
10 alternating kettlebell snatch @24\16
15 lateral kb burpees"

"amrap 10'
9 thrusters @30\20
35 double unders
4' amrap
syncro kb deadlift @16\12"
"(t.c.18')
8\7\6\5\4\3\2\1
double kettlebell squat@24\16
after each round
1 rope climbe
50 mt farmer carry"
GO every 2' for 10 rounds
Partner A - 10/8 cal row then M.E. Power snatch
Partner B - rest
switch every round
score is total of p.snatch

Dal 08/11 al 13/11

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time
15-12-9-6-3

Power clean @70/50 kg
Bar facing burpees
12’ amrap of
Max effort back squat @BW

Rest

8’ emom
10 air squat
8 sit up
For time
12 kip pull up
26 box step up con kb @24/16kg
21 power snatch
Isabel

Rest 12’

Diane

Dal 01/11 al 06/11

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Emom 5’
1 snatch + 4 burpees

Emom 5’
2 snatch + 6 burpees

Emom 5’
3 snatch + 8 burpees

barbell@70/50kg
Amrap 15’
5 front squat @60/40kg
10 chest to bar
20 double unders
3 set For time (TC 5’)
30 squat
5 v-up

3 set for time (TC 5’)
20 front squat @30/20kg
5 v-up

3 set for time (TC 5’)
10 overhead squat @30/20kg
5 v-up
18’ Emom
1: 14/12 cal row
2: 15 ttb
3: 15 box jump over
Amrap 15’
8 chest to bar
12 hspu
16 american swing @24/16kg
Isabel

Rest 12’

Diane

Dal 25/10 al 30/10

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time
10-9-ecc-1

Deadlift @140/100kg
Push up
Bar facing burpees
Amrap 15’

Ladder Up +2 rep
4 Wall ball @9/6kg
4 TTB
4 Power snatch @40/35kg
5 round For time of

5 x 1 strict pull up + 2 pull up
20 squat
30 deadlift @24/20kg
21-15-9
Burpees
Squat clean 60/45kg

Rest 2’

21-15-9
TTB
Squat clean @40/35kg
Amrap 25’

200 mt run
20 lunges
15 sit up
12 thruster @40/35kg
Isabel

For time 30 snatch @60/40kg

Dal 18/10 al 23/10

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
15' Amrap

12 overhead lunges with kb 24/16kg
6 kipping pull up
12 thruster with one kb
100 mt run

every set add 2 reps
14’ Amrap

1 squat clean @50% 1rm
5 burpees
10 single unders

add weights every set
5 round for time of

5 pull up
10 push up
15 box jump over
200 mt run
Emom 20’
1: cal row
2: me hang @ bar
3: cal bike
4: me front squat @ 40/35kg
2 set 3’on 2’ off
8 Power snatch @40/35kg
12 Burpees box jump over

Rest 2’

10’ for time
800 mt run
Me row/bike
Death by thruster @40kg
Rest
Death by back squat @ 40kg
Rest
5km row

Dal 11/10 al 16/10

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time

5 complex of
2 Deadlift
4 Hang power Clean
6 Thrusters
20 Mountain Climbers
Amrap 17’

12 Push up
100 mt run
12 TTB
100 mt run
12 Kip Pull up
100 mt run
7 round of:
1 Deadlift

Then
For time (TC 14')
50 wall ball
10 power snatch @40% 1RM
25 burpees
Amrap 15’

15 american swing @24/16kg
15 Thrusters @24/16kg
10 V-up
16 round for time

20” ME Muscle up
10” rest
20” ME Clean and Jerk (70/50kg)
10” rest
Cindy

Dal 04/10 al 09/10

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Amrap 16’
9 deadlift @50/35kg
6 burpees
3 power clean
For time
10 round of:
3 strict pull up
7 kipping pull up
10 Front squat @50/35kg
5 round for time:
12 Hang power snatch @50/35kg
12 Hspu
50 double unders
Every 5’ for 3 round:
100mt farmer carry
Then Amrap
10 push up
10 goblet squat @24/16kg
Emom 30’
1: 8 TTB
2: 8 Burpees box jump
3: 5 Strict pull up
4: ME Handstand Hold
5: ME Hollow hold
Chelsea

30’ Emom
5 pull up
10 push up
15 squat

Dal 27/09 al 02/10

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
2 round of

A) Amrap 3’
40 Wall ball
ME TTB

Rest 1’

B) Amrap 3’
40 box jump over
ME double unders
For time
5 round of
5 pull up
5 thrusters @40/25kg

Then for time 800 mt run
Amrap 8’
12 hspu
40 du
12 hspu
40 du
12 hspu

Then

8’ Amrap
2 squat clean @build heavy weight
For Time
8 lunges @50/30kg front rack
20 burpees
8 overhead lunges
20 burpees
8 lunges in front rack

Then
For time 100 box step over with Plate
For time

5 Muscle up
10 Hang clean and jerk
5 Muscle up
8 Hang clean and j
5 muscle up
6..
5..
4…
5…
2 hang clean and j

barbell @50/35kg
In 6’ 1RM Snatch complex

Power snatch
Hang squat snatch
Overhead squat

Dal 20/09 al 25/09

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
7’ amrap of
2 squat clean @80-85%

Rest 2’

7’amrap of
5 split jerk @50-60% 1rm squat clean

Rest 2’

For time 200 mt run
5 round for time (TC 18’)
10 pull up
15 push up
20 squat
80 double unders
For time:
100 lateral hops over barbell
30 back squat @60/40kg
30 hspu
30 back squat
100 mt farmer carry

Start with100 mt run and between every exercises
In team of 2, in synchro
Amrap 20'

Ladder up 2/4/6/ecc
Step up with box @plate
GTO with Plate @20/15kg
Pull up
For time (TC 15’)
18-15-12-9-6-3

Power snatch @60/40kg
Thrusters 60/40kg
TTB
9 set for load
Back squat
10-5-3-1-1-1-3-5-10

Dal 13/09 al 18/09

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Amrap 15’

500 mt row or 400 mt run
12 deadlift @ bodyweight
21 box jump
10 round for time with partner, I go you go

200 mt farmer carry with 1kb
10 strict pull up
20 power snatch with kb @24/16kg
Annie
50-40-30-20-10
Double unders
V-Up

Then for time 5 round of
14 thrusters with 1KB @ 24/16kg
17’ Amrap of
Find 1RM Squat snatch, every 3’
5 burpees with target @bar
5 box jump
For time with partner, I go you go
40 box jump over
20 Hspu
40 lunges with 1kb @24/16kg
40 hang power clean @40/35kg
20 front squat
40 syncro burpees
Emom Death by power clean
Rest 2’
Emom death by power snatch
Rest 2’
Emom death by box jump over

Dal 06/09 al 11/09

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Benchmark

FRAN

21-15-9
Thruster @42,5 / 30 kg
Pull up
3 set of 4’On 1’Off
200 mt run
15/18/20 burpees
ME American Swing @24/16 kg
20’ Amrap
3RM Squat clean, every 4’
10 wall ball shot @9/6 kg
50 double unders
Cindy

20’ Amrap
5 pull up
10 push up
15 squat
Cardio Day

In Team as I go, you go
For time 2 km row
100 Burpees

Then 800 mt run with ball
Then 400 mt farmer carry with kb
Barbell Ladder
10’ Emom (add weight every set)
1 Squat Snatch + 1 Squat Clean

Then
10’ Amrap
6 Power Snatch
6 Power Clean

Set must be unbroken

Dal 30/08 al 04/09

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time (Tc 18’)
15 power clean @40/30kg
50 double unders
15 power clean @45/32,5kg
50 double unders
15 power clean @50/35kg
20 burpees
15 power clean @45/32,5kg
20 burpees
15 power clean @40/30kg
20 burpees
In 15’ Find 1 RM of Front Squat

Then
Amrap 5’ in team of 2
10 Back squat @50%
10 syncro sit up with medball
18’ Emom
1: 12 Kipping pull up
2: 12 TTB
3: 20 air squat
5’ For time
30 power snatch @40/30kg
15 cal bike

2’30’’ rest

5’ For time
20 squat snatch @30/20kg
15 cal row

2’30’’ rest

5’ For time
15 overhead squat @30/20kg
20 burpees
Emom 8’
1: 20 Wall ball @9/6kg
2: 8 Burpees box jump

Rest 1’

Emom 8’
1: 20 Wall ball @9/6kg
2: Box jump over
Emom Death by strict pull up
Rest 3’
Emom Death by strict hspu
Rest 3’
Emom Death by rope climb

Dal 23/08 al 28/08

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
14’ amrap
30 double under
10 box jump over
10 gtoh plate 10/20
16’amrap
-1 BB complex
(1 clean + 1 hang clean & jerk)
Start 40% +5 kg x rnd)
-60 du
-7 pull up
16’ amrap
Ladder up
1/2/3/4/5/ecc
Wall ball
T2b
Deadlift 60/40kg
1/2 Murph
800 mt run
50 pull up
100 push up
150 squat
16’ per trovare 1 rm back squat

8’ amrap
10/9/8/7/6/5/4/3/2/1
Push up
Squat jump
16’ emom
1- 100 mt run
2- 12 push press 30/40 kg
3- 10 cal row
4- 12 front squat 30/40

Dal 02/08 al 07/08

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time
21 - 15 - 9
Snatch @40/35 kg
Burpees Box Jump

Then
2000 mt row @ team of 2
CF Games event 4
For time
10/9/8 ecc 1
Wall Climb
Thrusters @50/30 kg
18’ E2mom
1: 4 rope climb
2: 500 mt row
3: 50” farmer carry
For time
20/18/16 etc Wall ball
10/9/8 etc TTB
Games event 5
5 round for time
250 mt run
1 Squat clean @ 60/70/80/90/100

5 round for time
200 mt run
1 Squat clean @ 60/70/80/90/100
For time
21-15-9
Handstand push up
Dip Box
Push up hand release

Dal 26/07 al 31/07

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Push press
5 x 5 @70/75% 1 RM

10’ Amrap
5 shoulder press @empty barbell
10 v-up
15 knee to chest
For time (TC 20’)
5 round for time

6 bar facing burpees
12 double unders
6 wall ball @9/6 kg
12 double unders
9 deadlift @ 60kg
12 double unders
6 wall ball @9/6 kg
12 double unders
6 bar facing burpees
In 10’ accumulate ME wall climb
Every 2’ do 20 sit up

For time 800 mt run
Emom 18’
1: 5 power clean @medium weights
2: 12 TTB
3: rest
18’ amrap
20 thrusters @40/30kg
10 chest to bar
400 mt run
Crossfit Total

1RM back squat
1RM shoulder press
1RM deadlift

Dal 19/07 al 24/07

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Amrap 3’ with 2’ rest
15 burpees
12 power clean @40kg

Amrap 3’ with 2’ rest
15 burpees
8 power clean @50kg

Amrap 3’ with 2’ rest
15 burpees
4 power clean @60kg

Rest

For time 800 mt run
10 round For time (tc 20’)

3 push up
5 goblet squat @24/16kg
10 lunges with Kb in overhead @24/16kg
20’ Emom

1: 40” on 20” off Front squat
2: 40” on 20” off Deadlift
3: 40” on 20” off Front rack Lunges
4: 40” on 20” off Handstand Hold

With Barbell @light weights
0:15
For Time of 4 round
21 american swing @24/16kg
500 mt row or 200 du or 400 mt run
50 double unders

15:20
In team of 2
Max effort sit up, gli ultimi 3 team fanno 40 burpees
Back squat
5 x 5 @75%

Emom 10’
1: 14 deadlift @1KB x 24/16 kg
2: 12 goblet squat
Every set must be unbroken, if not, burpees until the end of the round
Annie

For time 50/40/30/20/10

Sit up
Double unders

Dal 12/07 al 17/07

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Bench Press 5 x 5

For time
25 american swing @24/16kg
800mt run
150 double unders
4 set of 2’ on 1’ off
3 Back squat @70/80% 1 RM
15 burpees
ME HS hold

Rest 1’

7’ emom of
15 lunges
for time of
200 mt run
50 power snatch @ 35/25 kg
200 mt run
25 burpees facing the bar
200 mt run
50 overhead squat
Amrap 15’
Ladder up 3/6/9 etc
hspu
front squat @40/35kg
wall ball
5 x 5 strict chin up with 3” @ top

For time
5 set of
20” L-sit hold
10 pull up
5 push up
20 cal row or 12 bike or 200mt run
Jakie

For time
1000mt row
50 thrusters @40/30kg
30 pull up

Dal 05/07 al 09/07

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
In team of 2
5 round for time of (TC 20’)
20 Wall ball
10 cal bike or 15 cal Row
50 mt partner Walking lunges with medball
In 10’ Find 2 rm of snatch

Then

3 set of 2’ on 1’ off
15 burpees
ME Power snatch @50% 2RM
4 round For time (TC 20’)
18 kipping pull up
20 box step over with kb
200 mt run
5 x 3 Deadlift @65-75% 1RM with 2” hold at knee

For time 10-9-8 etc ..1
Push up
Barbell Row @20/15 kg
30 double unders
5 set For time of this complex unbroken: (TC. 5’)
1 Push press @40/30kg
2 Thruster
3 Front squat

Then 2 round of
1’ on 1’ off ME burpees
1’ on 1’ off ME cal bike
1’ on 1’ off ME cal row
1’ on 1’ off ME shuttle run
DANE

5 round for time

10 bodyweight back squat
10 box jump

Dal 28/06 al 03/07

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time (TC 15’)
10/9/8 etc Push jerk
20/18/16 etc Wall ball
10/9/8 etc TTB

then for time 60 burpees
5 x 3 Front squat @70% with 2” pause @ parallel

10’ amrap in team
20 sit up - in syncro
18 push up - i go you go
16 squat - in syncro
10’ to accumulate strict pull up every 2’ do
10 sit up or 20 hollow rock

then
In team
4’ for max cal bike
1’ rest
4’ for max cal row
6’ Emom
1: 2 Power clean @50-60% 1RM
2: ME burpees

4’ emom
1: 2 squat clean @60-70% 1 RM
2: ME double unders

In 8’ build 2 heavy rep of squat clean
8’ Amrap
Ladder up 2/4/6 etc
2 deadlift @2 kb
2 thrusters single arm with 2” hold @ top
20 mountain climbers

Rest 2’

8’ Amrap
Ladder up 2/4/6 etc
2 box jump over
2 burpees @ target
20 mountain climbers
For time
500 mt row
30 bodyweight bench press
1000 mt row
20 bodyweight bench press
2000 mt row
10 bodyweight bench press

Dal 21/06 al 26/06

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
5 set 2’ On 1’ Off
2 Power Clean @50-60%1rm
3 Squat Clean
10 Burpees

Every set add weight

Then For time 200 double unders
5 round for time of

14 Box jump over @60/50cm
14 TTB
14 Wall ball @9/6 kg

Then
6’ for accumulate Max Cal bike in team
Back Squat
5 x 5 @70-85%

0’ : 6’ Amrap
20 back squat @empty BB
16 front rack lunges
12 sit up

6’ : 12’ Amrap @empty BB
10 front squat
8 back rack lunges
6 sit up
Emom 20’
1: 12 pull up
2: 14 burpees
3: 12 chest to bar
4: 14 thrusters @40/35kg
5: 12 sit up
In 15’ build 4 rm of squat snatch

8 set of 1’ on 1’ off
5 hspu
ME hang power snatch @50-60% of 4RM
Emom Death by strict pull up
Rest 3’
Emom Death by strict hspu
Rest 3’
Emom Death by rope climb

Dal 14/06 al 19/06

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Buy In
100 Double unders

Then Amrap 15’

8 HSPU
8 TTB
8 Thrusters @50/40kg

Then Cash out
100 Double unders
Emom 10’ (@70-85% 1 RM)
1: 4 front squat + 10 air squat
2: rest

Then

For time
50 lunges
30 back squat @40/30kg
10 sit up
In 14’ accumulate max Pull up

Every 2’ started from 0’
Do 10 push up

Then rest 1’

800 mt run
6 round of

2’ on 1’ off
1 Power snatch + 1 Squat snatch
15 sit up
Me Burpees
Deadlift
5 x 5 @70-85% 1RM

In Team for time
100 deadlift @40/30kg
200 mt Farmer carry
50 front squat @40/30kg
200 mt Farmer carry
100 cal bike
200 mt Farmer carry
Abbate

For time
1600 mt run
21 clean and jerk
800 mt run
21 clean and jerk
1600 mt run

Dal 07/06 al 12/06

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Front Squat
5 x 5

4 round For time
24 squat
12 burpees
24 lunges
12 sit up
Amrap 20’

0:10’
4 power clean @40/35kg every round add weights
8 ttb
30 double unders

10:20’
2 power clean
8 ttb
30 double unders
For time (TC 10’)
9 round of

5 thruster @ 24/16kg KB
5 pull up

2’ rest

70 cal row or 800 mt run
Emom 10’
1: 8 sots press with kb 24/16kg
2: ME HS Hold

Rest 2’

For time
30 push up
30 burpees
8 set of (A+B+A+B)

A) 2’on 1’ off
1 Squat clean
200 mt run
ME double unders

B) 2’on 1’ off
1-5 strict pull up
200 mt run
ME double unders
RENE’

7 round for time:
400 mt run
21 walking lunges
15 pull up
9 burpees

With 9kg vest

Dal 31/05 al 05/06

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Amrap 15’

Ladder up with load

4 Power clean @40/35kg start
8 Kb Thrusters @24/16kg
4 pull up
40 double unders
Back squat
5 x 5

For Time
21-15-9
Front squat @ 50/40kg
V-up
Burpees
Very Easy murph

800 mt run
50 push up
75 sit up
100 squat
800 mt run
5 x 3 Squat snatch @medium load

For time
4 round of
12 wall ball
8 burpees
6 power snatch @50/35kg
4 set of (A+B+A+B)

A) 2’on 1’ off
1 rope climb
8 burpees
50 du

B) 2’on 1’ off
5 strict pull up
8 burpees
50 du

C) in team 800mt run in 50mt, I go you go
Death by emom of
1: 2/4/6/ ecc air squat

The rest time of the minute, single unders

Dal 24/05 al 29/05

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time 12 - 9 - 6
Pull up
Thrusters @40/32,5

Rest 1’

For time 6 - 9 - 12
Push up
Thrusters @40/32,5

Rest 1’

For time
100 double unders
45 burpees
6’ Amrap
2 power clean @50/40
1 squat clean
10 v-up

rest 1’

6’ amrap
10/7 cal bike
10 TTB

rest 1’

6’ amrap
5 power clean @40/32,5
5 TTB
In 10’ find
4 RM deadlift

Then
For time
3 round of
30 double unders
20 deadlift @30% of 4RM
10 burpees
20 v-up
30 double unders
Emom 20’
1: 4 Box jump @70/60cm
2: 16 American swing @24/20kg
3: 4 Step up with KB @24/20kg
3: 16 Sit up
5 round for time of
6 strict pull up
12 push up
18 squat
6 TTB

Then
800 mt run with medball
Hero wod
100 thruster for time @ 60/40 kg

5 burpees every minute

Dal 17/05 al 22/05

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
0-10
Find 5RM Heavy Front squat from ground

4 set of 2’
20 front squat @40% 5 RM
ME TTB
Chipper
For time
80 air squat
60 sit up
40 box jump
20 burpees

1600mt run
0:4 minuti
Ladder up 2/4/6
strict pull up
kipping pull up

4:8 minuti
Ladder up 2/4/6
Push up
1 arm KB Push press

8:12 minuti
For time
15-9-6-3
Kipping pull up
Push up
4’ on 2’ off
For time
Grace
30 clean and jerk @30/20kg
Me double unders

4’ on 2’ off
For time
30 squat clean @30/20kg
Me double unders

4’ on 2’ off
For time
30 push jerk @30/20kg
Me double unders
20’ amrap of
Complex
1 Hang power snatch
2 Hang squat snatch
1 Squat snatch

Every 2’
5 cal bike or 8 cal row or 40 du
Team wod
For time
2 set of
200 mt farmer carry with kb
50 box step over with 2 kb
200 mt farmer carry with kb
50 burpees box step over with 2 kb
200 mt farmer carry with kb
50 wall ball @ 9/6kg

Dal 10/05 al 15/05

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Emom 12’
1: 15 burpees
2: 10 thruster @ 30/25kg
3: 15 wall ball @9/6kg
For time (tc 20’)
3 set of
12 Power snatch
15 V-up
12 Squat snatch
15 V-up
12 Overhead squat
15 V-up

Barbell @40/30kg
2 set of (A+B+A+B)

A) 2’ on 1’ off
6 Strict Pull up
ME HS hold

B) 2’ on 1’ off
12 kipping pull up
ME HS hold

Then 1600 mt run
Amrap 15’ of

12 Back squat
50 Double unders
6 Front rack lunges
15 burpees

Barbell @40/30kg
3 set of
3’ On 2’ off
For time of
8 hspu
12 strict shoulder press
15 burpees

Then
For time (5’ TC)
100 cal row or 60 burpees
Kelly

5 round for time of
400 mt run
30 box jump
30 wall ball @9/6

Dal 03/05 al 08/05

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
4 set of
3’ On 2’ Off

200 mt run

For time
6 Power Clean @50/35 kg
8 Front squat @50/35 kg
12 Lateral Burpees
5 set for time of (TC 20')

12 Pull up
50 double unders
12 Push up
50 Sit up

Cash out
400 mt run or 500 mt row
DT
For time (TC 20')
5 set of
12 deadlift @70/50kg
9 Hang power clean
6 push jerk

Every set 20 sit up
Amrap 20’

20 lunges
12 box jump over
10 box jump
50 double unders unbroken

Every break on double under is 8 burpees
15’ Amrap

Ladder Up 1/2/3/ecc
1 Kipping Chest to bar
1 Push up
1 Strict Pull up
1 TTB

Every set 10 squat
Roumi

21-15-9

Power snatch @70/50 kg
Bar Facing Burpees

Dal 26/04 al 01/05

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time (20’TC)
5 round of
12/10/8/6/4 Deadlift @50/35kg
12 Burpees
12/10/8/6/4 Power Clean 50/35kg
400 mt run

Add some weight every round
3 set of
6’ on 3’ off
30 Box jump over
20 Squat Snatch 40/35kg
10 Cal bike or Row

Add some weights every set
Cindy
20’ Amrap

5 pull up
10 push up
15 squat
For time
10 set of
4 thruster @60/50 kg
4 front squat
8 v-up
8 ttb

Every set decrease the weight
2 set of
2’ on 2’ off
20 Push press @40/30kg
ME Burpees box jump over @60/50 cm

2 set of
2’on 2’off
20 Push jerk @40/30kg
ME Cal bike

For time
100 burpees
Diane
For time 21-15-9

Deadlift @100kg
HSPU

Dal 19/04 al 23/04

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
5’ Amrap of
15 Shoulder Press @30/25 kg
20 Front Squat 30/25 kg
50 Double unders

2’ rest

5’ Amrap of
15 Push Press 30/25 kg
20 Front Squat 30/25kg
50 Double unders

2’ Rest

For time 50 Burpees
10’ For time of
5 x 5 Strict Pull Up

Then

3 set of 2’ on 1’ off
20 push up
10 burpees box jump @60/50cm
For time
21-15-9
Deadlift @40/30kg
Tuck crunch

Then

For time
9-15-21
Hang squat clean @40/30 kg
Tuck crunch
Emom
1: 10/9/8/7/6/5 Power Snatch
2: 15 Burpees
3: 10/9/8/7/6/5 Overhead Squat
4: 15 TTB

Barbell @40/30 kg
8 round for time of

5 Strict pull up
20 KB Lunges
10 Push up
20 KB Lunges

Dal 12/04 al 16/04

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For total time:

3 rounds of:
  
10 HSPU
  
10 Hang power cleans
 
50 double-unders


Rest exactly 1 min then:


3 rounds of:
  
10 HSPU
  
10 Shoulder-to-overheads
  
50 double-unders
For time

120 Thrusters
120 Burpees
For time:

60 Sit-ups
20 Push up
60 Pistol

50 Sit-ups
15 Push Up
50 Pistol

40 Sit-ups
10 Push up
40 Pistol

30 Sit-ups
5 Push up
30 Pistol
For time:
8 round of:

1 Front squat
2 Push Press
3 Front squat
4 Push jerk
5 Front squat

Every set unbroken, penalty 20 burpees
For time

27-18-9
Snatch
Burpees box jump over

Dal 05/04 al 09/04

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time

21-15-9
Hang power clean
Front squat
Squat Clean

Rest 2’

21-15-9
Power Clean
Front squat
Hang Squat Clean
For time

40 burpees
100 sit up
40 deadlift
100 double unders
40 burpees
For time

100 push up
300 single unders
80 air squat
300 single unders
60 lunges
300 single unders
40 push press
For time, alternating between:

10 to 1 reps:
Deadlift

1 to 10 reps:
Thrusters

Dal 29/03 al 02/04

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time

100 Deadlift
80 front squat
60 floor press
40 back squat
20 Deadlift
3 set of

5’ amrap of

3 round
5 push up
10 sit up
15 squat

Then ME burpees
Alternate for 8 round

A) 2’ on 1’ off

14 Power clean
ME V-up

B) 2’ on 1’ off

14 Front squat
Me double unders
Amrap 20’

50 jumping jack
40 mountain climbers
30 walking lunges
20 sit up
10 inchworm
8 round for time

4 shoulder press
4 push press
4 push jerk
4 thruster
4 front squat

50 double unders

Dal 22/03 al 26/03

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Open 21.2 Amrap 15’

15 deadlift

100 double unders

20 db gto

100 double unders
6 round of alternate


2’ on 2’ off

20 push up

20 front squat

Me burpees



2’on 2’ off

15 Barbell Row

30 squat

Me burpees
Grace

Clean and Jerk
21-15-9
Pistol
Push up

Rest 2’

9-15-21
Push up
Pistol

Dal 15/03 al 19/03

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time 15’
1 wall climb
10 du
3 wall climb
30 du
6 wall climb
60 du
9 wall climb
90 du
15 wall climb
150 du
21 wall climb
210 du
13’ amrap
7 deadlift
7 thruster
7 burpees over bar
For time
50 power snatch
25 v-up
Rest 2’
25 v-up
50 power snatch
Emom 24’
1: me push up
2: me squat
3: me sit up
4: me burpees
For time
300 double unders
150 burpees
300 squat
Partition as you like

Dal 08/03 al 13/03

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time

21-15-9
Burpees
Squat Clean

For time 100 Sit Up
Alternate A+B for 6 sets

A) Amrap 2’ with 2’ rest
12 Push Up
12 Push press
ME double unders

B) Amrap 2’ with 2’ rest
6 Push up
6 Push press
ME double unders
8 round For time

5 Deadlift
5 Thrusters
10 V-up
Tabata Burpees
Amrap 4’ Double unders
Tabata Burpees
Amrap 4’ Double unders

No rest between exercises
Amrap 20’

5 Hang power clean
3 Front squat
1 Strict press

15 sit up

Dal 01/03 al 05/03

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time

13 to 1 reps of:

Hand release push up
Back squat
V-up
Tabata Burpees
Tabata Squat clean
Tabata Double unders
Tabata Thrusters
For time:
75 HSPU

Every time you break do 5 burpees
5 round for time of
12 Deadlift
9 Front squat
6 Push press

Then 100 double unders
For time of:

10 burpees
Rest 30’’

10 burpees
20 push up
Rest 30’’

10 burpees
20 push up
40 lunges
Rest 30’’

10 burpees
20 push up
40 lunges
60 sit up

Dal 22/02 al 26/02

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time:

100-80-60-40-20 double unders
50-40-30-20-10 air squat

every 2' do 10 v-up
For time:
27-21-15-9
Burpees
Deadlift
Hspu
Death by power snatch
1: 20 squat + 1 power snatch
2: 30 double unders + 2 power snatch

each minute add 1 power snatch
5 round for time of
15 burpees over object
20 goblet squat
15 push up
10 high jump
10 round for time of
3 clean and jerk
3 thruster

Dal 15/02 al 19/02

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
2 round for time of:

60 squat
50 sit up
40 lunges
30 push up
20 burpees
"Emom 20’

1: 50 Double unders
2: 12 Overhead lunges
3: 15 V-up
4: 15 Overhead squat
For time

21-15-9

Thrusters
Wall Climb

Each minute 5 burpees
5 round for time of

8 Shoulder press
8 Push press
8 Push jerk

50 double unders
For time

100 front squat
30 burpees
80 air squat
20 burpees
60 front squat
10 burpees

Each 2 minute 8 push up

Dal 08/02 al 12/02

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
4 round for time

12 push up
12 strict shoulder press
12 row
50 double unders
For time

25 thruster
50 muscle clean and jerk
75 front squat
100 v-up
Amrap 15’

20 burpees
20 lunges
10 burpees
20 sideplank
Amrap 25’

110 double unders
110 squat
55 push up
55 sit up
Emom 15’

1: 10 power clean
2: 10 push press
3: 10 front squat

Dal 01/02 al 05/02

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
15’ amrap of

3-6-9- ecc
Barbell row

v-up
Overhead squat
17’ amrap of

100 double unders
10 lunges with barbell
9 hspu
2 round for time of

30 deadlift
60 thrusters
15 push up
For time
3 set of

100 double unders
21 kb swing
21 push press
21 goblet squat
100 double unders
5 set of

In 4’ window
40 deadlift
15 back squat

+ amrap burpees

Dal 25/01 al 29/01

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time

50 thrusters
100 double unders
50 thrusters
100 double unders

Every minutes start with 5 burpees
4’ Amrap of cossak squat
Tabata push press
4’ Amrap of pistol
Tabata plank
5 set of

3’ amrap 1’ rest

3 burpees
5 push up
10 squat
15 sit up
Amrap 20’ of

20 russian swing
18 v-up
16 russian swing
16 v-up
14 russian swing
14 v-up

2’ rest
For time

5 round of

12 Deadlift
9 Hand power clean
6 Front squat
3 Push press

Dal 18/01 al 22/01

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
300 reps for time, following the pattern:

20 seconds of barbell row

10 seconds of rest

20 seconds of push-ups

10 seconds of rest

20 seconds of sit-ups

10 seconds of rest

20 seconds of squats

10 seconds of rest
20 rounds for time of:
3 snatches
3 burpees over the bar
For time:
100 hang power clean

100 push presses

100 deadlift

100 front squats
Easy Barbara Ann:

3 rounds, each for time, of:
20 hspu
30 deadlifts 

40 sit-ups

50 double-unders

Rest precisely 3 minutes between rounds.
3 rounds for time of:
20 burpees

21 frog plance

12 L-sit

Dal 11/01 al 15/01

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
5 round for time of

80 double unders
12 overhead squat
12 push up
3 round for time of

20 thrusters
15 deadlift
15 v-up
10 squat clean
15’ Amrap of

12 see-saw press
8 burpees
40 double unders
18’ emom of

1: 14 pistol
2: 18 sit up
3: ME hs hold
5 round of 2’ on 2’ off

10 kb snatch alternating
8 burpees
5 thrusters
30 double unders

Dal 04/01 al 09/01

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Amrap 20’

3 round of:
9 push up
18 pistol

3 round of:
9 v-up
18 squat

3 round of:
9 tuck up
18 lunges
Tabata push press
Tabata deadlift
Tabata front squat

For time 50 burpees
4 round for time of

15 hang squat clean
15 tuck crunch
15 sideplank
Amrap 15’

1/2/3/ etc Push up
75 double unders
21 -15- 9

Thrusters
Burpees

Rest 2’ each set

Dal 28/12 al 01/01

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
7 round for time of

10 floor press
10 back squat
200 mt run or 200 double unders
3 round for time of

50 good morning
50 barbell sit up
5 burpees
Amrap 20’

5 hspu or 5 seated saw press
10 pistol
15’ emom of

1: me power snatch
2: me overhead squat
3: me push press snatch grip
BUON ANNO !!

Dal 21/12 al 24/12

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Amrap 15’
Ladder Up
10/20/30 ecc Double unders
1/2/3 ecc Burpees
1/2/3 ecc HSPU
For time of
5 round of
12 Front Squat
12 Deadlift
12 V-Up
20’ Amrap of
12 Flex to extend Leg
10 Hang Squat Clean
8 Push press
Emom16’
1: Me Tuck crunch
2: 8/side KB snatch
BUON NATALE !!!

Dal 14/12 al 18/12

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
4 round for time of
24 squat
24 push up
24 lunges
24 burpees
For time of
21-15-9
Thruster
Deadlift
100 Double unders
18’ amrap of
2’ On 1’ Off
ME Front Squat
ME Burpees
Emom 21’
1: 13-16 Overhead squat
2: 8-12 Hang power snatch
3: ME Barbell hold
Amrap 30’
6 pistol
12 push up
6 box jump over
12 Pull up or kb row

Dal 07/12 al 11/12

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
5 set of
3’On 1’ Off
16 Cossak Squat
12 Burpees
16 Hip Thrust
Emom 20’
1: 30’’ Front Squat Hold
2: 50’’ Mountain Climbers
3: 12 Thrusters
4: 50’’ Tuck Crunch
For Time
50-40-30-20-10
Double unders
Sit Up

Rest 2’

Amrap 5’ of burpees
16’ Amrap of
Ladder Up 1/2/3 etc

Deadlift
Hang Power Clean
Hang Squat Clean
Thrusters
8 round for time of
8/side windmill
8/side see-saw press
8/side side plank with elbow

Dal 30/11 al 04/12

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Amrap 20’ of

Ladder up 1/2/3/ecc

Dip
Seated Saw Press
Goblet Squat
5 round of
3’ on 1’off

12 Deadlift
10 Squat Clean
ME Single under
16’ Amrap

20 tuck crunch
20 power clean
20 sit up
54 squat
Tabata Thruster
Tabata Burpees
Tabata Flex to Ext Legs
Tabata Double unders
3 round of 6’ amrap of (2’ rest )
8 V-up
8 Handstand push up
8 Overhead back lunges

Dal 23/11 al 28/11

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Deadth By Burpees 1/2/3 etc
In the rest time, do DU

Than
For time 40 side plank
Tabata HS Hold
Tabata Squat Jump
Tabata L-Sit Hold
Tabata Crab Walk
For time
50-40-30-20-10
Floor Press
Hang Power Clean

100 Du
Amrap 20’
16 back squat, every drop do 5 burpees
14 Push jerk
Every drop do 5 burpees
12 V-Up
Barbell Complex
15’ amrap of
1 Deadlift snatch grip
2 Hang Power Snatch
3 Overhead Squat

Dal 16/11 al 21/11

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Amrap 20’ of

10 hollow rock
10 superman rock
5 burpees
5 sit up
16’ Emom of
1: 15 squat
2: 20 russian twist
3: 15 push press
Amrap 20’ of
10/side KB cossak squat
10/side single leg hip thrust alternating
10 power clean
18’ emom
1: 8/side kb single leg deadlift
2: 9 burpees + 20 double unders
6 round For time of
24 front squat
24 push up
24 walking lunges with barbell
400 mt run or 200 double under

Dal 09/11 al 13/11

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
10 round of
90 ‘’ ON 30 ‘’ OFF
12 Jumping lunges
8 Push up
12 Power Snatch or GTO
5 round of:
10 Seated Saw-Press
10 Deadlift
20 V-up
30 Mountain climbers
4 set of
4’ amrap 1’ rest

Ladder Up 2-4-6-ecc
KB Push Press
KB Goblet Squat
KB Lunges
Burpees Over the KB
15’ Emom of
6 Handstand Push up + 4 burpees
Plank hold for the remaining of each minutes
For time (t.c. 20)
10 round of
35 double unders
9 thrusters @40/30 kg

Dal 02/11 al 07/11

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
6 round of A1+A2

A1
70’’ amrap of
35 double unders
7 front squat

Rest 20’’

A2
70’’ amrap of
8 deadlift
5 burpees

Rest 20’’
Amrap 20’ of

15 hang squat clean
10 front rack back lunges
5 push up
Amrap 15’ of

14 Cossak squat
10 Sideplank
6 V-Up
For time
30-20-10

Power clean and press
Sit up
Deadlift
Sit up
Tabata burpees
Tabata squat
Tabata legs flex and extend
Tabata double unders

Dal 26/10 al 31/10

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
8 round x 90’’ with 60’’ rest

Amrap
10 thrusters
10 push up
15 squat
For time

5 round of
10/side seated see-saw press
10/side Cossack squat
100 double unders

Weight about 12/16kg if less, double the reps
For time

4 round of
20 kb snatch alternating
9 burpees over the kb
6/side overhead squat with kb

Rest 1’ every round

Dal 19/10 al 24/10

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
4 round of 2'
10 kb box step over @60/50cm and @24/16kg
ME double unders

Rest 1’

4 round of 2'
10 american swing @24/16kg
ME double unders

Rest 1’

For time 50 goblet squat @24/16kg (TC 2’)
5 round For time of: (TC 15’)

20 deadlift @ 60/40 kg
15 wall ball @9/6 kg
10 burpees
20’ Total TC

Buy in 400 mt run

Amrap 15’ of
7 ttb
5 push jerk @50/35kg
7 v-up

Cash out 200 mt run
15’ for 1 RM Snatch

Than

Amrap 4’ of
1 Squat Snatch @50% 1 rm
10 TTB
Emom 21’
1: 10 Thrusters @40/35kg + 5 burpees
2: 40 double unders + 8 sit up
3: rest
In team of 2:

For time (20’ TC):
2000 mt row
50 pistol alternating
30 hang power snatch @30/25kg

Dal 12/10 al 17/10

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
4 round for time of (TC 20’)

30 wall ball
10 chest to bar

Every 2 minutes do 10 knee to chest
For time 4’ of
50 air squat
100 du

Rest 1’

For time 4’ of
50 back lunges
100 du

Rest 1’

For time 4’ of
40 burpees
Every 2’’ for 10 minutes
7 Hang power snatch @60/40kg
6 strict pull up

1’30’’ rest

Every 2 minutes for 10 minutes
7 hang power snatch @60/40kg
12 push ups
4 set of 4’ amrap with 1’rest of

8 burpees
8 box jump over @60/50cm
8 power clean @40/35kg
Amrap 15’
Ladder up of 2/4/6/ecc Deadlift @24/16kg
100 mt run
8 Seated saw-press @empty barbell
For time with a partner
Buy in : 3 km bike

4 round of:
9 rope climbs
11 barbell complex @ 40/35kg

Complex is
1 power clean + 1 Front squat

Dal 05/10 al 10/10

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Emom 15’
1: 10 overhead squat @ 40/30kg
2: 10 ring high pull
3: 20 single leg tuck crunch
18’ for time
8 round of:
2 clean and jerk
8 ttb

Every round add 5/10kg at the barbell

In the remains time try 1 rm of clean and jerk
Amrap 15’
2 kb left arm Turkish get up @24/16
4 overhead lunges with kb @24/16kg
2 kb right arm Turkish get up @24/16kg
8 kb muscle clean @24/16kg
Every 90’’ for 9’
5 hang power clean @70/50kg
12 handstand Push up

Rest 1’

Emom 7’
5 hang power clean @35/25kg
+ ME handstand hold
For time (TC 15’)
5 round of
10 thrusters @50/35kg
20 pistol

Rest 2’

800 mt run
TEAM WOD
For time of (TC 20')
10 round of

100 mt run
10 burpees tireflip jump synchro

Then
1 partner tireflip

Dal 28/09 al 03/10

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Amrap (tc 10’)
5 round of
5 deadlift @ 60/40kg
5 front squat @60/40kg
5 push jerk @60/40kg

Rest 2’

1600 mt run
3 round for time of: (TC. 18’)

15 power clean @60/40kg
12 strict HSPU
15 Front rack walking lunges @60/40
10 round of: (TC 15’)

5 push up
10 v-up
5 knee to chest strict

Cash out: 50 gto with plate @20/15kg
5’ emom of
35 double unders + ME burpees

Rest

15’ to find 1 RM deadlift
Emom 10’
1: 8-12 Power snatch @40/35kg
2: 14-16 Wall ball @9/6 kg

Rest 2’

Emom 5’
8 burpees + plank hold
Team wod (TC 20'):

100 cal bike
70 ttb
50 burpees box jump
30 chest to bar
100 cal bike

Dal 21/09 al 26/09

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Wod 1 games

Friendly fran (TC 15’)
3 rounds:
21 thrusters @50/40kg
21 chest-to-bar pull-ups
Wod 2 games: (TC 15’)

Damn diane
3 round of
15 deadlifts @100/80kg
15 strict deficit handstand push-ups

Strict hspu-> hspu
3 set of: (tc 20')
75 du
35 wall ball / 35 push press / 35 russian twist

wb @9/6kg
barbell @50/35kg
rt @9/6kg
Wod 4 games

Nasty Nancy (tc 20’)

5 rounds:
500-m run
15 overhead squats @70/60kg
15 bar-facing burpees
Wod 6 games

Awful annie (tc’ 17’)

For time:
50-40-30-20-10
Double-under
sit-up
5-4-3-2-1
Clean @80+/60+kg
For Time (with a Partner)
500-400-300-200-100 meter Row (each)
Partner Holds Kettlebells in Rack (2x24/16 kg)

5 Burpee penalty for each drop of kettlebells

Dal 14/09 al 19/09

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
4 round for time of: (TC 15’)

30 sit up
15 Hspu
10 KB box step over 60/50cm @24/16kg
6 Push press @ 24/16kg
3 set of

In 4’ window

Buy in 200 mt run
+
Amrap of
6 squat clean @40/30kg
6 TTB

Rest 2’
Emom 7’
5 Thrusters @40/30kg
8 wall ball @9/6kg

Rest 2’

Emom 7’
7 Thrusters @40/30kg
8 Tuck crunch
Amrap 20’ of

16 push up
24 back lunges
32 russian swing @24/16kg
Card Deck
Amrap 20’

Seme:
Fiori = kb Goblet squat
Cuori = Sit up
Quadri = Knee to chest
Picche = kb Deadlift

Jolly = 100 single / 50 double unders

For Time (with a Partner) (TC 20’)

60 Overhead Squats (30/20 kg)
50 Box Jump Overs (60/50cm )
40 GHD Sit-Ups
1,000 meter Row
30 Kettlebell Shoulder-to-Overheads (2x24/16 kg)
20 Deadlifts (140/100 kg)
10 Rope Climbs

Dal 13/01 al 19/01

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Emom 15'

1: 10 hspu
2: 7 ring dip
3: 2/1 rope climb
20’ amrap of:

Complex with barbell, do it unbroken:
1 hang power snatch
1 hang squat snatch
1 snatch balance

Barbell @60/40 kg
5 round for time of (tc. 16’)

15 thrusters @40/30 kg
15 pull ups
3 round of:

3 minutes of Turkish get-ups @24/16kg
2 minutes of double unders
1’ rest
3 round for time of (tc 13’)

40 lunges
1 burpee per lunge step taken
Back squat 5x5 @70-80% 1rm

than

Emom 10’
1: 12 front squat @40/30 kg
2: 30 double unders

Dal 06/01 al 12/01

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
BEFANA DAY Amrap 20’

5 strict Chest to bar
10 deficit push ups
15 Box step up with 24\16 kg

Box @60/50 cm
5 round of reps max of:

1’ of hang squat clean
1’ of thrusters
1’ of push press
1’ rest

Barbell @30/20kg
3 round for time of: (TC 13’)

60 mountain climbers
10 tuck up
30 lunges with kb @24/16kg
16’ e2mom:

1: 3/2 rope climbs
2: 500/450 mt row
3: 40 american swing @24/16 kg
4: 120 DU
10’ of practice of Thrusters

Than

KAREN is for time of: (tc 10’)

150 wall ball @9/6 kg