GIOVEDI 22/10/2015
2015-10-22
WARM UP:
10’ Groups Dynamics & Mobility
WOD
For Time:
1K Run
50 Power Clean @ 50/35 Kg
1K Run
50 OTB Burpees

VENERDI 23/10/2015
2015-10-23
WARM UP:
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Back Squat holding bottom pos 3” 4/5 x 5
A2- Weighted Chin Ups 4/5 x 6-8
A3- GHD Sit Ups 4/5 x 8-10
WOD
1’ON, 1’OFF
As many intervals as needed to complete
21-15-9
Thruster @ 40/30 Kg
TTB
Cal Row

SABATO 24/10/2015
2015-10-24
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
“I go, You go” every rd
6 Rounds each member:
5 Wall Climb
10 Box Jumps
150mt OH Plate Carry @ 20/15 Kg
-no! Rest-
6 Rounds each member:
30 Sit Ups
15 Wall Ball @ 9/6 Kg

Lunedì 26 ottobre
2015-10-26
WARM UP: 10’ Groups Dynamics & Mobility
WL
15′ to Find 1RM Clean&Jerk
WOD: 5 Rounds of:
200mt Run
6 C&J @ 65-70%1RM just found
12 Bar Facing Burpees

Martedi 27 Ottobre
2015-10-27
WARM UP:
10’ Groups Dynamics & Mobility
GYM
KIPPING PULL UPS / C2B
WOD:
“Intervals Cindy”
1’ON, 1’OFF for 10 Intervals
Max Rounds of 5 pull Ups – 10 Push Ups – 15 Air Squat
(scaled: 3 Pull ups – 6 Push ups – 12 Air squat)

MERCOLEDI 28/10/2015
2015-10-28
WARM UP:
10’ Groups Dynamics & Mobility
GYM STRENGTH
A1- DB Step Ups 4 x 10 + 10
A2- Side Plank 4 x 45” + 45”
Rest 60”
WOD
AMRAP 14′:
5 Deadlift @ 80/55Kg
9 Cal Row
20 Walking Lunges

GIOVEDI 29/10/2015
2015-10-29
WARM UP:
10’ Groups Dynamics & Mobility
GYM
10-15′ Practice ROPE CLIMB
WOD
6 Rounds of:
9 TTB
12 Power Snatch 45/25 Kg
6 HSPU or 3 Wall Climb

VENERDI 30/10/2015
2015-10-30
WARM UP:
10’ Groups Dynamics & Mobility
WOD:
25’AMRAP:
3′ Jump Rope (SU)
4 Rounds of: 8 V ups, 8 Ring Rows, 8 Down& Ups
800mt Run
4 Rounds of: 10 Abmat Sit Ups, 12 Superman Hip Extensions

SABATO 31/10/15
2015-10-31
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 3, I go –You go every rd:
8’ to establish max rounds of: 5 Push Press @ 50/30Kg – 100mt Run
-rest 2’-
8’ to establish max rounds of: 5 Power Snatch @ 50/30Kg – 10 Box Jump Overs
-rest 2’-
8’ to establish max rounds of: 5 Thruster @ 50/30Kg– 10 OTB Burpees

Lunedì 2 novembre
2015-11-02
WARM UP
10’ Groups Dynamics & Mobility
WL: POWER SNATCH + OHS
Emom 7′: 2+2 @ climbing
WOD 10 Rounds of:
5 Pull ups
10 DB Snatch alt arm @ 20/10 Kg
100+100mt Sprint Run

MARTEDI 03/11/15
2015-11-03
WARM UP
10’ Groups Dynamics & Mobility
GYM
KIPPING RING DIP
EMOM 12’
Odd 3-5 Kipping Ring dip
Even 8-10 Tuck Crunch
WOD
AMRAP 10’
15 Push Press @ 45/25 Kg
15 OTB Burpees

MERCOLEDI 04/11/15
2015-11-04
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Front Squat holding bottom pos 3” 5 x 3
A2- Superman Hold 5 x 30”
WOD
For time:
12-9-6 Reps of:
Power clean @ 60/35Kg
Cal Row

GIOVEDI 05/11/15
2015-11-05
WARM UP
10’ Groups Dynamics & Mobility
WOD LONG CHIPPER CROSSFIT GAMES 2015
For time:
1000 mt Run
25 Madball Clean @ 20/14 lbs
25 Box Jump Overs
25 Pull Up (scaled down if necessary to 15)
50 Wall Ball @ 20/14 lbs
25 Pull Up (scaled down if necessary to 15)
25 Box Jump Overs
25 Madball Clean @ 20/14 lbs
MIDLINE
Max Plank Hold (Target for advance 4-5’)

VENERDI 06/11/15
2015-11-06
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- DB Strict Press tempo 2020 4 x 8 each arm
A2- KB Deadlift 4 x 8 each leg
Rest 90”
WOD
5 Rounds of:
30” Max Reps HS HOLD against Wall/ wall climb/ Plank hold on Hands
30” Rest
30” Max Reps Burpees
30” Rest
30” Max reps KB SDHP @ 40/25 Kg
30” Rest

SABATO 07/11/15
2015-11-07
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD OF 2, I go-you go as needed:
Cash In: 100 KB Swing @ 24/16 Kg
5 Rounds of:
30 TTB/K2E
30 Cal Row
30 Thruster empty bb

LUNEDI 09/11/15
2015-11-09
WARM UP
10’ Groups Dynamics & Mobility
WL: SPLIT JERK
From the ground 5 x 3 @ climbing weight holding top pos 3”
WOD
6’ AMRAP of:
5 Push Jerk @ 60/40 Kg
7 Deadlift
9 Burpees over The bar
-Rest 4′-
6’ AMRAP of:
5 Push Jerk @ 60/40 Kg
7 Deadlift
9 Burpees over The bar

MARTEDI 10/11/15
2015-11-10
WARM UP
10’ Groups Dynamics & Mobility
EMOM 12’
Odd 15 KB Swing 24/16 KG
Even15 UB Abmat Sit Ups
WOD: Forza Walter Onlus
Team of 4: 300 Power Snatch for time @35/25 KG

MERCOLEDI 11/11/15
2015-11-11
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Chin Up Strict 8 x 3-5
A2- Tuck Hold on parallette 8 x 15-20”
Rest 90”
WOD
5 rounds for time of:
250m Row all out
12 Burpees Over the Row
-Rest 1’ between rounds-

GIOVEDI 12/11/15
2015-11-12
WARM UP
10’ Groups Dynamics & Mobility
WOD
AMRAP 25’:
10 OHS empty barbell
20mt Bear Crawl
12 One Arm KB Press (6/6) @ by feel
20mt Bear Crawl
30 Mountain Climber
20mt Bear Crawl
30 DU
20mt Bear Crawl

VENERDI 13/11/15
2015-11-13
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Back Squat 6 x 2 @ climbing weight each set
A2- GHD Hip& Back extension 6 x 6-8
Rest 90”
WOD
5 Intervals 1’30” ON, 1’30” OFF
15/12 Wall Ball @ 9/6 Kg
10 Power Clean @ 45/25 Kg
ME Push Press @ 45/25 Kg

SABATO 14/11/15
2015-11-14
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD OF 3, I go-you go as needed:
Cash In: 400mt Run Each member with 15/10 Kg plate
30 Burpees Pull Ups
60 DB Snatch @ 20/10 Kg
90 Abmat sit ups
-400mt Run Each member with 15/10 Kg plate
90 Abmat sit ups
60 DB Snatch @ 20/10 Kg
30 Burpees Pull Ups
Cash Out: 400mt Run Each member with 15/10 Kg plate

LUNEDI 16/11/15
2015-11-16
WARM UP
10’ Groups Dynamics & Mobility
WL
POWER SNATCH CYCLING
EMOM 10’ 3-4 Reps holding catch pos 3” each reps
WOD
20-16-10 Reps of:
Power snatch @ 45/25 Kg
Back Rack Lunges alt leg @ 45/25 Kg
Bar Facing Burpees

Lunedì 16 Novembre
2015-11-16
WARM UP 10’ Groups Dynamics & Mobility
WL: POWER SNATCH CYCLING
EMOM 10’ 3-4 Reps holding catch pos 3” each reps
WOD 20-16-10 Reps of:
Power snatch @ 45/25
Kg Back Rack Lunges alt leg @ 45/25 Kg
Over the Bar Burpees

Martedì 17 Novembre
2015-11-17
WARM UP 10’ Groups Dynamics & Mobility
GYM: Kipping K2E/TTB
EMOM 10’
Odd 2-6 Kipping K2E/TTB for quality
Even 10-15 DU (or 30” Practice )
WOD
AMRAP 12’
5 HSPU / 7 Push Up
7 DB Hang Squat Clean Thruster @ 20/10 Kg
12/9 Cal Row All out

MERCOLEDI 18/11/15
2015-11-18
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- 1-Arm-DB-Row 4 x 8 each arm
A2- Bench Press narrow grip 4 x 5
A3- Plank Hold 4 x 1′
WOD
For time: 21-15-12-9
DL @ 80/55
SIT UP *2

GIOVEDI 19/11/15
2015-11-19
WARM UP 10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Strict Ring Dip 4 x 5-8
A2- Reverse Angel 4 x 8-10
A3- 1-leg-V Ups 4 x 8-10 each side
WOD
3 Rounds of:
6 KB Snatch DX @ 24/16 Kg
12 1-Arm-KB-Swing DX @24/16 Kg
50 DU (or 100 SU)
6 KB Snatch SX @ 24/16 Kg
12 1-Arm-KB-Swing SX @24/16 Kg

VENERDI 20/11/15
2015-11-20
WARM UP
10’ Groups Dynamics & Mobility
WOD
2 Rounds of:
2’ For max mt Row
2’ For max Box Jump Overs
2’ For maxHang Power Clean & Press @ 50/35 Kg
2’ For Max Pull Ups
2’ REST

SABATO 21/11/15
2015-11-21
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD OF 2, I go-you go every round:
10 Rounds each member:
100mt Run
7 Medball Clean @ 9/6Kg
7 TTB/K2E
7 Burpees
Cash Out:
200Sit Ups for time each time, I go-you go as needed.

LUNEDI 23/11/15
2015-11-23
WARM UP
10’ Groups Dynamics & Mobility
WL
POWER CLEAN CYCLING–
EMOM 10’ 3-4 Reps catch pos 3” each reps
WOD
5-10-15-20 Reps of:
Front Squat @ 60/35 Kg
Power Clean @ 60/35 Kg
Push Press @ 60/35 Kg

MARTEDI 24/11/15
2015-11-24
WARM UP
10’ Groups Dynamics & Mobility
GYM: RING MUSCLE UP
10-15’ in EMOM Style 1-3 reps/transition
WOD
5 rounds of:
30” Pull Ups for max reps
30” rest
30” Push Ups for max reps
30” rest
30” Air Squat for max reps
30” rest
30” Run 10mt for max Shuttle (touch the ground with 2 hands every shuttle then turn)
30” rest
