Lunedì 30 Novembre
2015-11-30
WARM UP
10’ Groups Dynamics & Mobility
WL SQUAT SNATCH –
EMOM 12’ 2-3 Reps @ climbing weight holding bottom pos 3” each rep
WOD
75 OHS for time @ 50/25Kg
Every min 5 Burpees

MARTEDI 01/12/15
2015-12-01
WARM UP
10’ Groups Dynamics & Mobility
GYM
KIPPING PULL UP
EMOM 12’
Odd 3-6 Kipping Pull Ups
Even 10-12 KB Russian Swing
WOD
AMRAP 14’
5 TTB
7 Hang Power Clean@ 50/35 Kg
9 Deadlift @ 50/35 Kg
200 mt Row (w 150mt)

MERCOLEDI 02/12/15
2015-12-02
WARM UP
10’Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Front Squat holding bottom pos 3” 5 x 4
A2- Pike Push Ups 5 x 5-8
A3- Side Plank 5 x 30” + 30”
WOD
7 Rounds of:
14 DB Snatch alt arm @ 20/10 Kg
7 DBs Push Press @ 20/10 Kg
21 DU

GIOVEDI 03/12/15
2015-12-03
WARM UP
20’ Groups Dynamics & ROW Drills
WOD
1-Aerobic Development
4-5 x 500mt Row
Rest 1:1
2-TABATA (8 x 20” ON,10” OFF)
Wall Ball @ 9/6 Kg

VENERDI 04/12/15
2015-12-04
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Chin Ups 4 x 6
A2- Strict Press Behind Neck 4 x 10
Rest 60”
WOD
AMRAP 10’
5 HSPU/3 Wall Climb
7 Burpees Pull Up

SABATO 05/12/15
2015-12-05
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD, I go-you go as needed:
In 12’ establish 1 RM of the following complex
1 Power Clean & 2 Front Squat
-no rest-
AMRAP 16’
I go, you go every round
10 GTO Plate @ 20/10 Kg
10 OH Plate Walking lunges @ 20/10 Kg
10 GHD Sit Ups

Lunedì 7 Dicembre
2015-12-07
WARM UP
10’ Groups Dynamics & Mobility
WL PUSH PRESS + PUSH JERK + SPLIT JERK
From the ground 8 x 1+1+1 @ climbing weight
Wod:
Grace: 30 Clean & Jerk for time @ 60/40 Kg

MARTEDI 08/12/15
2015-12-08
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 3, switch as needed
Cash In: 75 Thruster @empty bar
WOD
5 Rounds of:
30 Burpees
30 One-DB Box Overs @ 20/10 Kg
30 Push Ups
30 One-DB Front Squat @ 20/10 Kg
30 K2E
Cash Out: 150 Sit Up

MERCOLEDI 09/12/15
2015-12-09
WARM UP
10’ Groups Dynamics & Mobility
WOD
6 Intervals 2’ON, 2’OFF
20-15 Cal Row (scale down in order to row 1’-1’15” max)
Max Reps KB Swing @ 24/16 kg – KB Goblet Squat @ 24/16 kg (alt every round)

GIOVEDI 10/12/15
2015-12-10
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
EMOM 16’
Odd Deadlift – 4 Reps @ climbing weight every 2 set
Even Body Rows -8 Reps
WOD
AMRAP 12’
7 Pull Ups/ C2B
10 Power Snatch @ 35/25 Kg

VENERDI 11/12/15
2015-12-11
WARM UP
10’Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Bench Press – 5 x 5 @ climbing weight each set
A2- TTB Strict – 5 x 5
Rest 90”
WOD
5 Rounds of:
6 Parallette push up
40mt (20+20) DBs Farmer Carry @ 20/10 kg
12 DBs Lunges @ 20/10 kg
40mt (20+20) DBs Front rack Carry @ 20/10 kg

SABATO 12/12/15
2015-12-12
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD OF 2, I go-you go as needed:
Cash In: max DU in 3’ (or SU)
3 Rounds of:
50 Wall Ball @ 9/6 Kg
50 Burpees
50 K2E
Cash Out: max Mad Ball Clean @ 9/6 Kg in 3’

LUNEDI 14/12/15
2015-12-14
WARM UP
10’ Groups Dynamics & Mobility
WL
HANG POWER SNATCH CYCLING
EMOM 10’ 3-4 Reps @ light weight
WOD
5 rounds of:
6 Hang Power snatch @ 50/35 Kg
12 Deadlift @ 50/35 Kg
200mt Run

MARTEDI 15/12/15
2015-12-15
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH
EMOM 10’
Odd Strict Ring Dip 4-6 Reps
Even Parallette Pass Through 6-8 Reps
WOD
20-15-10 Reps of:
2x KB Swing @ 24/16 Kg
Push Ups
50 DUs/100 SUs at the end of each round

MERCOLEDI 16/12/15
2015-12-16
WARM UP
10’ Groups Dynamics & Mobility
STRENGTH
1 RM BACK SQUAT
WOD
AMRAP 5’
7 Front Squat @ 60/40 Kg
7 OTB Burpees
-rest 3’-
AMRAP 5’
7 Front Squat @ 60/40 Kg
7 OTB Burpees

GIOVEDI 17/12/15
2015-12-17
WARM UP
10’ Groups Dynamics & Mobility
WOD
AMRAP 20’
500mt Row
-then-
2 Rounds of:
12 Abmat Sit Ups
12 KB SDHP @ 32/16 Kg
12 KB Russian Swing @ 32/16 K

VENERDI 18/12/15
2015-12-18
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Chin Ups tempo 2020 4 x 6
A2- DBs Strict Press 4 x 6
Rest 60”
WOD
AMRAP 14’
10/5 Pull Ups
10 Power clean
10 Push press
10 Thruster @ 40/30 Kg
(Change every round)

SABATO 19/12/15
2015-12-19
WARM UP 10’
Groups Dynamics & Mobility
TEAM WOD OF 3, I go-you go as needed:
Complete for time: 30 SYNCRONIZED Burpees
150 Box Jump 30 SYNCRONIZED Burpees
150 alt arm DB Snatch @ 40/20 Kg
30 SYNCRONIZED Burpees
150 Abmat Sit Up

Lunedi 21 Dicembre
2015-12-21
WARM UP 10’ Groups Dynamics & Mobility
WL HANG POWER CLEAN CYCLING –
EMOM 10’ 3-4 Reps
WOD 9-15-21 Reps of:
Hang Power clean @ 50/35 Kg
TTB/K2E
At the end of each rounds perform 50 DU or 150 SU

Martedi 22 Dicembre
2015-12-22
Warm UP: 10′ Mobility & Group Dynamics
STRENGTH:
DL: 20′ to find 1 RM
WOD:
4 * 2′ ON 2′ OFF
250/200 mt Row
Max Reps Burpees

MERCOLEDI 23/12/15
2015-12-23
WARM UP 10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Front Squat 5 x 3
A2 – Plank Hold 5x 45”
Rest 60”
WOD:
AMRAP 4’
Ladder Up 2,4,6,8… of:
Thruster @ empty barbell
Pull Up
-rest 4’-
AMRAP 4’
Ladder Up 2,4,6,8… of:
Thruster @ empty barbell
Pull Up

GIOVEDI 24/12/15
2015-12-24
WARM UP
10’ Groups Dynamics & Mobility
XMAS WOD
“Kelly”
5 Rounds of:
400mt Run
30 Box Jump
30 Wall Ball @ 9/7kg

Venerdi 25/12/2015
2015-12-25
BUON NATALE!

Lunedì 28 Dicembre
2015-12-28
WL SQUAT SNATCH – 1 RM of the day
WOD For Time:
30 TTB /TTR
50 OHS @ empty BB
1K Run

MARTEDI 29/12/15
2015-12-29
WARM UP
10’ Groups Dynamics & Mobility
SKILLS KB Turkish Get Ups
WOD AMRAP 15’
4 Alt Arm KB TGU @ 24/12 Kg
8 Pistols
16 KB Front Rack Walking Lunges @ 24/12 Kg
12 Burpees

MERCOLEDI 30/12/15
2015-12-30
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Strict Press 5 x 5
A2- L or Tuck Hold on parallette 5 x 20-30”
A3- Chin Ups 5 x 4-6

WOD For time:
7 Rounds of:
5 Power Clean @ 60/40 Kg
5 Burpees Pull Up

GIOVEDI 31/12/15
2015-12-31
WARM UP
10’ Groups Dynamics
WOD Jennifer
Complete ad many rounds as possible in 26′ of:
10 pull ups
15 KB swing 26/14 KG
20 Box Jump

Sabato 2 Gennaio
2016-01-02
WARM UP 10’ Groups Dynamics & Mobility
TEAM WOD OF 2, I go-you go as needed:
100 Power Snatch @ 35/25 Kg
100 Push Ups h/off
100 Front Rack Lunges
100 OTB Burpees

Lunedì 4 Gennaio
2016-01-04
WARM UP 10’ Groups Dynamics & Mobility
WL SQUAT CLEAN
8 x 2 @ climbing weight, drop every rep
WOD
AMRAP 15’
9 Power Clean @ 50/35 Kg
7 Push Press @ 50/35 Kg
5 TTB
100 (50+50)mt Sprint

MARTEDI 05/01/16
2016-01-05
WARM UP
10’ Groups Dynamics & Mobility
GYM
EMOM 10’
Odd 3-6 Strict Pull Ups
Even 12-15 Tuck Crunch
WOD
3 Rounds of:
25 KB Swing @ 24/16 Kg
25 Wall Ball @ 9/6 Kg
25 Cal Row
