F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY 40 min emom max cal ski erg max cal bike erg max cal row rest Scegliere un target sostenibile per ogni minuto e provare a mantenerlo fino alla fine WEIGHTLIFTING Snatch Giorno consigliato: venerdì Muscle Snatch + Overhead Squat 2×(3+3) BB Hang Squat Snatch + Overhead Squat 5×(2+1) 65% Hang Power Snatch 3×3 72-75% Push Press Behind the Neck 3×4 75% Snatch Pull 3×4 90% Clean & Jerk Giorno consigliato: venerdì Tall C

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY 5 x (4'30'' on / 1'30'' off) 400 m run 15 burpee over the line Max cal air bike WEIGHTLIFTING Snatch (martedì) Snatch Balance + Overhead Squat 2×(3+3) BB Hang Squat Snatch + Overhead Squat 5×(3+1) 72% Hang Power Snatch 3×3 70-72% Push Press Behind the Neck 3×5 72% Snatch Pull 3×5 90% Clean and Jerk (venerdì) Tall Clean + Front Squat 2×(3+3) bilanciere scarico Hang Power Clean + Front Squat 5×(3+1) 72% Hang P

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY 3 round (2' on / 1' off) Rx 24/18 cal air bike 400 m run 500/400 m row Scaled 20/16 cal air bike 400 m run 400/350 m row WEIGHTLIFTING Snatch Muscle Snatch + Overhead Squat 2×(5+5) bilanciere scarico Hang Power Snatch + Overhead Squat 5×(3+1) 70% Hang Power Snatch 3×3 70% Push Press Behind the Neck 3×5 70% Snatch Pull 3×5 90% Clean & Jerk Tall Clean + Front Squat 2×(3+3) bilanciere scarico Hang Power Clean + Front Squ

CLASS PLUS OF THE WEEK ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari: lunedì - venerdì dalle 18:30 alle 20:30 Sabato dalle 10:00 alle 13:00 LUNEDì Deadlift 1 x 6 60 % 1 x 4 70% 6 x 2 85% 120” rest MARTEDì in 10' 5 set 3 (weighted) strict pull up MERCOLEDì In 12 min Trovare 5RM di press GIOVEDì Power snatch tng 5 x 5, buffer 2-1 VENERDì Front squat 1 x 5 60% 1 x 5 70% 1 x 3 80% 6 x 2 85% 90” rest LUNEDì CONDITIONING TEAM WOD For time: 40 handstan

CLASS PLUS OF THE WEEK ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari: lunedì - venerdì dalle 18:30 alle 20:30 Sabato dalle 10:00 alle 13:00 LUNEDì Resting Pause ATG Back Squat 2 second pause bottom 1 x 6 60% 1 x 4 65% 4 x 4 70-73% MARTEDì Rebound power jerk 5 x 5, buffer 2 MERCOLEDì 4 x 800m run rest 1:1 GIOVEDì Deadlift 1 x 5 50% 1 x 5 60% 1 x 5 70% 5 x 5 75% VENERDì ogni 2' x 6 set 7-5-5-3-3-3 hang power clean ENDURANCE OF THE WEEK LUNEDì 3'

CLASS PLUS OF THE WEEK ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari: lunedì - venerdì dalle 18:30 alle 20:30 Sabato dalle 10:00 alle 13:00 LUNEDì Back squat Resting Pause ATG Back Squat 2 second pause bottom 1 x 5 55% 1 x 5 65% 4 x 5 65-70% MARTEDì Snatch high pull, 2" stop al ginocchio 5 x 3, buffer 2 MERCOLEDì Ogni 2' x 7 set max strict pull up + 6-8 ring row GIOVEDì 15' di pratica su handstand walk VENERDì Ghd sit up 5 x max ub 2 min rest EN

CLASS PLUS OF THE WEEK ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari: lunedì - venerdì dalle 18:30 alle 20:30 Sabato dalle 10:00 alle 13:00 LUNEDì Front squat 1 x 6 60% 1 x 4 70% 4 x 4 75% MARTEDì Ogni 2' x 7 set max strict ring dip + 6-8 push up MERCOLEDì Press 1 x 10 50% 1 x 8 60% 1 x 6 70% 1 x 4 80% 1 x 2 85% 1 x 6 70% 1 x 4 80% 1 x 2 85% GIOVEDì Ogni 1'30" x 7 set 3-3-2-2-1-1-1 jerk carico a salire VENERDì Deadlift 1 x 5 50% 1 x 5 60% 5 x 5

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY For time: 60/48 cal bike 400 m run 50/40 cal bike 800 m run 40/32 cal bike 1200 m run 30/24 cal bike 1600 m run WEIGHTLIFTING SNATCH Snatch press + OHS 2×5+5 BB Sots Press 2×5 BB Hang Power Snatch + Hang Squat Snatch 4 x (2+1) 70% Squat Snatch Find 2RM of the day Clean + Front Squat 3×(1+3) 75% CLEAN & JERK Hip Squat Clean 2×3 BB Push Press + Jerk 2×3+3 BB Hang Power Clean + Hang Squat Clean + Jerk 4 x (2+2+1) 70% Squat Clean + J

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY Opzione 1 Per chi non fa la class di venerdì For time: 800 m run 1000/850 m row 800 m run 50/40 cal air bike 800 m run 50 burpee over the line Scaled: 600m run Time cap: 28' Opzione 2 Ogni 2' x 16 (4 round) max cal row max cal bike erg max cal ski erg rest WEIGHTLIFTING SNATCH Muscle snatch 2 x 5 barbell Overhead squat 2 x 5 barbell Floating snatch pull + hang squat snatch 4 x (2+2) 65% Floating snatch pull + squat snatch 4 x (1+

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY 32' EMOM max cal air bike 15 burpee 200m run rest WEIGHTLIFTING SNATCH Muscle snatch + snatch balance 3 x (3+3) barbell Tall snatch 3 x 2 barbell Floating snatch pull + hang power snatch + squat snatch 5 x (2+2+1) 72% Floating snatch pull + squat snatch 6 x (1+2) 78-80% Panda pull 4 x 3 Clean + front squat 5 x (1+2) 80% CLEAN AND JERK Tall clean + front squat 3 x (3+3) barbell Jerk recovery dinamico 3 x 5 barbell Floating clean p

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY For time: 100/80 cal row 75 burpee over the rower 60/48 cal air bike 60/48 cal row 45 burpee over the rower 35/28 cal air bike WEIGHTLIFTING SNATCH Snatch press in squat 3 x 5 barbell Drop snatch 3 x 3 barbell Floating snatch pull + power snatch + overhead squat 5 x (2+1+1) 70% Floating snatch pull + squat snatch 5 x (1+2) 75% Panda pull 4 x 3 Clean + front squat 5 x (1+2) 75% CLEAN AND JERK Press in split 3 x 5 barbell Tall jerk

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY Da 0:00 a 10:00 1200 m run 50/38 cal air bike Da 11:00 a 19:00 800 m run 40/30 cal air bike Da 20:00 a 25:00 400 m run 30/22 cal air bike WEIGHTLIFTING SNATCH (martedì) Muscle snatch + overhead squat 3 x (5+5) barbell Tall snatch 3 x 3 barbell Floating snatch pull + hang squat snatch 5 x (2+2) 65-70% Floating snatch pull + squat snatch 5 x (1+2) 72% Snatch pull 4 x 3 90% Clean + front squat 4 x (1+3) 72% CLEAN AND JERK (venerdì)

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY Ogni 3' x 5 round 30/24 cal row + max burpee over the row Poi subito... Ogni 3' x 5 round 24/18 cal air bike + max burpee facing the lane (con ritorno, non over) WEIGHTLIFTING Clean & Jerk (martedì) Split jerk footwork 2 x 10 pvc Btn push press clean gip 3 x 5 barbell Tall jerk 2 x 4 barbell Hang power clean + push press + jerk 4 x 2+1+1 75% Hang squat clean + jerk 4 x 2+1 85% Muscle clean + press 3 x 3+3 60% Hip clean pull 4 x 4

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY Opzione 1: Recupero class di giovedì... Ogni 5' x 6 set (30') A: 1000m / 850m row B: 45 burpee plate jump (disco 15 kg) C: 800m run Opzione 2 2' on - 2' off x 8 set (alternare A e B) A. max cal ski erg B. max cal bike erg WEIGHTLIFTING Snatch (martedì) Dip snatch 2 x 3 barbell Hip snatch 2 x 3 barbell High hang squat snatch 5 x 3 70% Power snatch + hang squat snatch 4 x 1+2 75% Floating hang snatch pull 4 x 3 90% Snatch deadlift

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY For time: 4 round 400 m run 40/32 cal row 30 burpee over the row WEIGHTLIFTING Snatch Muscle snatch + ohs 2 x 3+2 barbell Tall snatch 2 x 3 barbell Sots press 2 x 5 barbell High hang power snatch 5 x 2 75% Hang squat snatch 4 x 2 80% Hang squat snatch stop in buca 4 x 1 85% Hang snatch pull 4 x 3 100% Clean & Jerk Footwork jerk 2 x 10 pvc Press in split 3 x 3 barbell Tall jerk 3 x 2 barbell Jerk 3 x 3 barbell Low hang power clean

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY For time: 1600m run 2000/1600m row 120/90 cal air bike WEIGHTLIFTING STRAPPO Muscle snatch + ohs 2 x 3+2 barbell Tall snatch 2 x 3 barbell Sots press 2 x 5 barbell High hang power snatch 5 x 2 70% Hang squat snatch 4 x 2 75% Hang squat snatch stop in buca 4 x 1 80% Hang snatch pull 4 x 3 90% SLANCIO Footwork jerk 2 x 10 pvc Press in split 3 x 3 barbell Tall jerk 3 x 2 barbell Jerk 3 x 3 barbell Low hang power clean + jerk 4 x 2+2

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY 3 round di: 2'30'' on / 30'' off 400 m run max burpee max cal air bike WEIGHTLIFTING SNATCH Power snatch 2 x 2 60% Snatch balance 2 x 2 60% Squat snatch Trova il 1 RM in massimo 3 tentativi 3 x 2 80% 1 RM Snatch pull 3 x 2 100% Back squat from the ground 3 x 3 85% CLEAN AND JERK Low hang power clean 2 x 2 60% Jerk balance 2 x 2 60% Clean and jerk Trova il 1 RM in massimo 3 tentativi 3 x 2 80% 1 RM Clean deadlift 3 x 4 110% Front

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY For time: 2 round 800 m run 20 burpee 800 m row 20 burpee 3’ rest WEIGHTLIFTING SNATCH Power snatch 2 x 2 60% Snatch balance 2 x 2 60% Squat snatch Trova il 1 RM in massimo 3 tentativi 3 x 2 80% 1 RM Snatch pull 3 x 2 100% CLEAN AND JERK Low hang power clean 2 x 2 60% Jerk balance 2 x 2 60% Clean and jerk Trova il 1 RM in massimo 3 tentativi 3 x 2 80% 1 RM Clean deadlift 3 x 4 110% Front squat from the ground 3 x 3 85% GYMNASTIC

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY 5 set 3’ on / 1’30 off 20/15 cal row 15 burpee over the row max heavy double under / double under WEIGHTLIFTING SNATCH Muscle snatch 2 x 3 barbell Overhead squat 2 x 3 barbell Drop snatch 2 x 3 barbell Power snatch + push press btn + overhead squat 5 x 2+1+1 75% Squat snatch + snatch balance 5 x 1+3 80% Low hang squat snatch 4 x 2 75/78% Snatch pull 3 x 4 95% Snatch deadlift 3 x 5 110% CLEAN AND JERK Tall clean 2 x 3 barbell Pres

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY 28 min emom 30/24 cal row 400 m run max crossover rest WEIGHTLIFTING SNATCH Muscle snatch 2 x 3 barbell Overhead squat 2 x 3 barbell Drop snatch 2 x 3 barbell Power snatch + push press btn + overhead squat 5 x 2+1+1 75% Squat snatch + snatch balance 5 x 1+3 80% Low hang squat snatch 4 x 2 75/78% Snatch pull 3 x 4 95% Snatch deadlift 3 x 5 110% CLEAN AND JERK Tall clean 2 x 3 barbell Press in split 2 x 3 barbell Jerk balance 2 x 3