CROSSFIT warm up 2 rnd not for time 2 x p.s. + 2 x ohs + 1 x s.s. 30'' x h.p. 10 x kipp swing bar 5 x knees push up emom every 1'30'' x 5 set 2 x p.s. + 2 x ohs + 1 x s.s. @ 65 % 1rm s.s. for time ( team of 2 ) 100 x calorie 100 x push up 150 x sit up 150 x air squat ( int . 70 - 70 - 100 - 100 rep ) ( scaled 50 - 50 - 80 - 80 rep ) CALISTHENICS h.p. 1' x 2 rest 20'' dragon flag 6 x 4 rest 30'' iperex 10 x 4 skill tuck front lever 20'' x 3 one leg front lever 20'' x 3 int.

CROSSFIT warm up 2 rnft 5 x s.d.h.p. @ 20 / 15 40 x s.u. 8 x knees push up 5 x thruster @ 20 /15 for time 2 rnd 15 x burpees 15 x s.d.h.p. @ 50 / 35 - int. @ 40 / 25 - scaled 30 / 20 15 x burpees 15 x pistols - scaled 30 x air squat 15 x burpees 15 x wall ball @ 9 / 6 - scaled @ 6 / 4 15 x burpees 15 x american swing ( int. tutto 12 rep ) ( scaled tutto 8 rep ) accessory curl db 10 x 3 rest 1' CALISTHENICS h.p. + oscillazioni x 3 30'' + 10 + 15'' l-sit + ttb

CROSSFIT warm up 2 rnft 5 x dl 8 x lunges 5 x push press 5 x ring row Deadlift rest 1' 15 @ 45 % 12 @ 50 % 10 @ 55 % 8 @ 60 % rest 2' back lunges rest 1' 12 - 12 rx @ 40 / 25 - int. @ 35 / 20 - scaled @ 30 / 15 10 - 10 rx @ 45 / 30 - int. @ 40 / 25 - scaled @ 35 / 20 emom 12' pull up rx 10 rep - int. 8 rep - scaled 6 rep push press rx 10 rep - int. 8 rep - scaled 6 rep rx @ 50 / 35 - int. @ 40 / 25 - scaled @ 30 / 20 calorie rx 15 cal. - int. 12 cal. - s

coach claudio ciolli CrossFit tabata music workout rest 2' - du/su - ktc - box jump overs - wall ball @9/6 - cal - cluster @40/25 int @35/20 sc. @30/15 Calisthenics core accumulate 4' hp 2' superman 20 twist bar 20 v-up 2' tenuta laterale skill handstand 30'' pancia al muro x3 rest 30'' 30'' talloni al muro x3 max'' libera x 3 adv. 10'' one arm talloni al muro x3 adv 5 hspu x3 talloni al muro/ adv libera 6 pull up 1'-2''-2'' x4 rest 45'' 6 dip 1'-2''-2'' x4 12 push up 2''

1. warm up 800-600-400 run 10 thruster @20/15 10 ring row 10 hang squat snatch 2. AMRAP in 10 minutes From 0:00-6:00, AMRAP of 3-6-9-12...etc of: Thrusters (50/35 kg) Chest-to-Bar Pull-Ups Thrusters Then, from 6:00-10:00, establish: 1 Rep Max Hang Squat Snatch rest 4' 3. For Time 21 Weighted Pistols @15/10 15 T2b 9 Muscle-Ups / c2b 3 minutes Rest Then, For Time: 21 Parallette Handstand Push-Ups 15 Ghd sit up 9 Muscle-Ups / c2b rest 5' 4. ANNIE 50-40-30-20-10 Reps For Time Dou

1. warm up 3 rnd nft 10 cal bike 10 steps 10 ring row 10 push press @20/15 2. for time buy-in 600 m run 50 Box Jumps 50 Pull-Ups 50 Kettlebell Swings @28/20 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press @50/35 50 Back Extensions 50 Wall Balls @9/6 50 Burpees 50 Double-Unders buy-out 600 m run rest 5' 3. 21-15-9 cal row ghd sit up weighted sit up @10/5 bumper rest 2' 4. skill 10' hs walking 5. 15' mobility DALLA SETTIMANA PROSSIMA LA MUSCLE ACADEMY CAMBIERA' E INIZIAERA'

coach claudio ciolli CrossFit 1. warm up 3 rnd ntf 10 cal 10 db dl 10 sn one arm 10 air lunges 2. 5 Rounds for Time inter. 4 rnd/ sc. 3 rnd 10 Man Makers 20 Dumbbell Deadlifts 30 Single-Arm Dumbbell Snatches (15 per side) 40 Single-Arm Overhead Lunges (20 per side) 50 Dumbbell Swings Calisthenics core rnd hp 2' | 1' | 30'' t2b 20| 10|5 sit up 20| 10|5 skill human flag 10'' + 10'' tenuta frontale x3 10'' + 10'' tenuta laterale x3 inter. adv. 10'' + 10'' tuck x3

coach claudio ciolli Crossfit 1. warm up 3 rnd nft 1' hp 10 dl @20/15 10'' hs 10 knees push up 2. For Time 10-9-8-7-6-5-4-3-2-1 reps of: Deadlifts @80/50 inter. @60/40 sc. @50/35 Handstand Push-Ups sc. v-push up rest 5' 3. AMRAP in 8 minutes 2 Ring Muscle-Ups / sc. 4 pull up 4 ring dip / sc. 4 dip paralellele 6 burpees Calisthenics core 10+10''-15+15''-10''+10+10'' x3 hp + v-up skill back lever 20'' tuck x3 10'' one leg x3 int. adv. max'' full x3 adv rnd rest 30''-1' ogni

coach claudio ciolli CrossFit 1. warm up 3 rnd nft 30'' du/su 10 thruster @20/15 10 ring row 10 steps 2. FRAN 21-15-9 Reps For Time Thrusters rx @43/30 sc. @30/20 Pull-Ups rest 5' 3. EMOM 12' 20 lunges db 15 push up hr 10 box jump Calisthenics core 4 rnd rest tra rnd 1' 6 dragon flag 8 weighted sit up 45'' hp 10 hp oscillazioni skill front lever 20'' tuck x3 20'' one leg x3 int. adv. max'' full x3 adv 4 tuck pull up x3 adv zavorrato rest 1' pull up 5x5 dip 5x5 hspu deficit 5x

coach claudio ciolli CrossFit 1. warm up 600-400-200 run 5 dl sg @20/15 5 ohs 5 ps 1' hp 2. For Time 10 dl snatch grip rx@50/35 int. @40/25 sc. @30/20 20 Overhead Squats sc. back squat 30 power snatch 40 Wall Ball @9/6 kg 100 Double-Unders / su rest 5' 3. 21-15-9 cal sit up america swing kb Calisthenics core 20-15-10-5 oscillazioni hp ktc parallele iperex twist a terra skill planche 20'' frog stand x3 20'' pseudo plache x3 10'' tuck planche x3 int. 10'' adv tuck planche x3