RISCALDAMENTO

CASH IN

25 BURPEES

3 ROUND OF

50 PRESS DX

50 PRESS SX

50 ALZATE 180°

50 ALZATE 90°

CASH OUT

25 BURPEES

RISCALDAMENTO

100 RUSSIAN LUNGES

100 GOOD MORNING

100 SQUAT

100 BULGARIAN SQUAT

100 DEADLIFT

RISCALDAMENTO

5 ROUND OF

40 SWING

20 UP&DOWN

20 MOUNTAIN CLIMB

RISCALDAMENTO

HOME MARPH

150 DU (500SU)

100 PUSH UP

200 TRUCK UP

300 AIR SQUAT

150 DU (500SU)

RISCALDAMENTO

AMRAP 8' - 2' REST

20 AFFONDI SALTATI

10 DIPS

5 BURPEES

AMRAP 8'

20 SQUAT JUMP

10 V-UP 5 BURPEES

RISCALDAMENTO

30' EMOM

1) 10 BURPEES

2) 20 AIR SQUAT

3) 2O PUSH UP

4) 30 DU/60SU

5) REST

RISCALDAMENTO

HOME "DT"

10 ROUND OF

12 DT

9 HPC

6 STOH

RISCALDAMENTO

50-40-30-20-10

-BACKWARDS WEIGHTED LUNGES

-OBSTACLE JUMP OVER

RISCALDAMENTO

10 ROUND OF

5 V-UP

10 HOLLOW BODY ROCKS

15 HOLLOW BODY SCISSOR KICKS

20" REST

RISCALDAMENTO

AMRAP 15’

5 HSPU

10 pistol

15 table pull up/v-up

RISCALDAMENTO

TABATA DAY

skipp alt

Squat jump

Dips Reverse plank

RISCALDAMENTO

5 rounds of

40 affondi x gamba

20 jumping push up

20 in & out

RISCALDAMENTO

FOR TIME

150 THRUSTER "ZAINO" Ogni STOP 10 BURPEES Ladder up 2

RISCALDAMENTO

100-80-60-40-20 DU (SUx2)

100 CRUNCH

80 MOUNTAIN CLIMB

60 BYCICLETTE

40 SIT UP

20 REVERSE CRUNCH

RISCALDAMENTO

AMRAP 18'

18 UP & DOWN

18 STEP UP ALT.

18 DIPS

RISCALDAMENTO

5 ROUND OF 40 PLANK PRISONER 20 ARCHER PUSH UP ALT. 10 KNEE SQUAT JUMP

FOR TIME

100 AFFONDI x gamba

ogni stop: 10 RUSSIAN TWIST  ladder up +5 CHALLENGE:

200 AFFONDI x gamba ogni stop: 20 RUSSIAN TWIST ladder up +5

RISCALDAMENTO

21-18-15-12-9-6-3

THRUSTER "ZAINO"

BURPEES OVER THE

"ZAINO"

RISCALDAMENTO

10 ROUND OFF

30" SKIP 30"

WALL SIT

30" HS HOLD/PLANK

30" MOUNTAIN CLIMB 60" REST

RISCALDAMENTO

AMRAP 13'

5 HSPU

10 SQUAT UP

15 UP & DOWN

RISCALDAMENTO

FOR TIME

100 DIPS

ogni stop:

10 THRUSTER "BORSA" ladder up +2

RISCALDAMENTO

TABATA 1

1) DU

2) PISTOL ALT.

TABATA 2

1) DU

2) PLIO PU

TABATA 3

1) DU

2) TOUCK SIT