Protocollo KK 11.12
Warm Up
3 Rnd
- 3 Pull Ups
- 7 Push Ups
- 15 Squats

WOD
20' Ladder (1-2-3-4-5-...)
- Pull Ups
- Push Ups
- Front Squat

Cool Down
5' Alt. Burpees Over Bar



Protocollo KK 13.12
Warm Up
EMOM 10' 
1) 10 Sit Ups
2) 8 Push Ups
3) 6 Ring Row

WOD 
Emom 18' 
- 6 Power Clean
- 6 Burpees

Cool Down
Tabata Core

10.12 Protocollo Laura

Buy In
10' Barbell Cycling

FOR TIME:
30 DB Snatch
30 DB Inclined Bench Press
30 Burpees
30 Wall Ball
30 Medball Sit Ups
30 Box Step up Over
30 KB Russian Swing
30 jump Pull Ups
30 Globet Squat

Cool Down 
Tabata Core

9-11-13/12 PROTOCOLLO LUANA

Buy In
10' Barbell Cycling (allo scadere di ogni minuto eseguire 10 Air Squat)

WOD
Amrap 30'
- 10 Shoulder Fly
- 10 DBs Snatch
- 10 DBs Bench Fly
- 1’ Battle Rope
- 10" Dip Bar Hold

Cool Down 
Tabata Core


Protocollo 11/13-12

Buy In
Emom 10'
1) 10 DBs Hammer Curl
2) 10 Band Push Down

WOD 
21-15-9-6-3-1
- Deadlift
- Jump Pull Ups
- DB Floor Press (Bridge hold Position)
- Front Squat

Cool Down
50 Band Sit Ups for Time