COSA SERVE:
- Swiss Ball
- Plato
- Manubri oppure 2 bottiglie d'Acqua
- Rialzo o una Sedia
- Kettlebell
- Tappetino

WARM UP X 5 ROUND

JACK KNIFE ON ELBOW 10
ABS SCISSOR 20
JACK KNIFE 10
ALT.STD PLATO HALO 10
SIDE PLANK & PRESS L 10
SIDE PLANK & PRESS R 10

X 10 ROUN...

COSA SERVE:
- Manubri o Bottiglie d'Acqua
- Loop Band
- Sbarre
- Tappetino

WARM UP X5 ROUND REST 30"

PLANK SIDE ROLL L 30"
PLANK SIDE ROLL R 30"
PLANK SPIDERMAN 30"
REVERSE CRUNCH KNEE FACE 30"
LEG DROPS CRUNCH 30"
MOUNTAIN CLIMBERS 30"

X 5 ROUND 30" REST
CHIN UP BAND AS...

COSA SERVE:
- Kettlebell
- Swiss Ball
- Manubri o Bottiglie d'acqua
- Rope Jump
- Tappetino

WARM UP X 5 Round no rest

FLOOR L SIT 10
ABS TOES TOUCH 30"
REVERSE CRUNCH 30"
MOUNTAIN CLIMBERS 30"
CRUNCH 30"
REVERSE PLANK 30"

AMRAP 15'
ROPE JUMP 1'
KB SIT UP OH 30"
DB O.A SNATCH ...

COSA SERVE:
- Swiss Ball
- Plato
- Manubri o Bottiglie d'acqua
- Box Jump
- Tappetino

WARM UP X 5 ROUND NO REST

ISO TUCK CRUNCH 30"
SIDE TO SIDE PLANK 30"
HEEL TAP 30"
ABS TWIST F.E 30"
ABS BICYCLE 30"

X 10 ROUND NO REST
MAN MAKERS 30"
BOXING CRUNCH 30"

X 10 ROUND NO REST...

COSA SERVE:
- Kettlebell
- Manubri o Bottiglie d'Acqua
- Rope Jump
- Tappetino

WARM UP

ALT. WOODCHOP 20
HK KB HALO R 10
HK KB HALO L 10
PLANK 1'
ABS TWIST F.E. 30"
WALKING PLANK 30"

ESERCIZI 5x Round no rest

KB DEADLIFT
2KB RACK SQUAT
BENCH PRESS BB
B...

COSA SERVE:
- Kettlebell
- Manubri o Bottiglie d'Acqua
- Tappetino

WARM UP 5X ROUND NO REST

SIDE CRUNCH R 10
SIDE CRUNCH L 10
STANDING KB HALO R 10
STANDING KB HALO L=10
PLANK 1'

WOD 6X ROUND - 30" REST
DB O.A SNATCH R 30"
DB O.A SNATCH L 30"
CLEAN 30"
MILITARY PRE...

COSA SERVE:
- Kettlebell
- Rope Jump
- Bilanciere o Manubri
- Sbarre
- Tappetino

WARM UP X 5 Round no rest

PLANK CLOCK 30"
MILITARY PLANK 30"
ABS SCISSOR 30"
FLOOR L SIT 30"

x 5 Round 10" rest
GOBLET SQUAT KB 10
DIP GRIP BENCH PRESS BB 5

x 6 Round 30" rest
PULL UP 10
DYAMO...

COSA SERVE:
- Swiss Ball
- Bilanciere o Manubri
- Kettlebell
- Tappetino

WARM UP X 1 ROUND

HOP TO SQUAT 10
HOLLOW BODY HOLD 20"
BACK EXT ADD/ABD 40
HOLLOW ROCK 20
SWISSE BALL BACK & HIP EXT 20
PUSH UP HIP EXT R 10
PUSH UP HIP EXT L 10
PLANK KNEE TAP 30"
KB SIT UP...

COSA SERVE :
- Plato o Disco
- Swiss Ball
- Manubri o Bottiglie d'Acqua
- Sbarre
- Tappetino

WARM UP X 3 ROUND

CRUNCH 20
PLANK 1'
PLANK WALK OUT 5
WOODCHOP PLATO R 10
WOODCHOP PLATO L 10
PLANK SHOULDER TAP 20
HAND PLANK JACK 20
SWISSE BALL LYING LEG RAISES 20

x 10 Ro...

COSA SERVE:
- Swiss Ball
- Kettlebell
- Manubri o Bottiglie d'Acqua
- Tappetino

WARM UP x 3 ROUND

PLANK JUMPING JACK 20
PLANK TWIST 20
HEEL TAP 30"
ELLIPTICAL 30"

2' ON /1' OFF X5 ROUND
BURPEES 1'min
PUSH PRESS 2KB 1'min

AMRAP
ALT. S.L JACK KNIFE 20
PUSH UP 30"
BACK EXT SWIM...

COSA SERVE:
- Swiss Ball
- Bilanciere o Manubri
- Tappetino

WARM UP X 3 ROUND

DYNAMIC TUCK CRUNCH 30"
PLANK LATERAL CRAWL 30"
SIDE CRUNCH R 20
SIDE CRUNCH L 20
SWISSE BALL REVERSE CRUNCH 20

AMRAP 20'
BB DEADLIFT 15
BURPEES 30"
SNATCH REVERSE LUNGE 30"

HYPERTROPHY x 8 Round 1'm...

COSA SERVE:
- Swiss Ball
- Box Jump
- kettlebell
- Manubri o Bottiglie d'Acqua
- Sbarre
- Tappetino

WARM UP x 3 ROUND

SWISSE BALL REVERSE CRUNCH =20
SWISSE BALL WINDSHIELD WIPERS 20
TK SWISSE BALL ROLL OUT 10
PLANK SHOULDER TAP 20
MOUNTAIN CLIMBER 20
PLANK PUSH UP 20

INT...