Crossfit Segrate

Lunedì 10 Ottobre
2016-10-10
WARM UP: 10’ Groups Dynamics & Mobility
WL SQUAT CLEAN – EMOM 10′ – 2 Reps @ Climbing weight
WOD: For Time: 10-8-6-4-2 Reps of:
Cal Row
Squat Clean @ 60/ 40 Kg
Push Up x2

MARTEDI 11 OTTOBRE
2016-10-11
WOD:
5 Intervals 3’ON, 3’OFF
400mt Run
ME KB Snatch Alt Arm @ 24/12 Kg
MIDLINE
For Time: 100 ABMAT SIT-UP

MERCOLEDI 12/10/2016
2016-10-12
STRENGTH:
A1- Push Press – 4 x 3 @ climbing weight
A2- C2B/Pull Up Strict – 4 x 3
A2- GHD Sit Up tempo 2020- 4 x 8
WOD:
21-15-9 reps
OHS @ 50/35 Kg
Bar Facing Burpees

GIOVEDI 13/10/2016
2016-10-13
GYMNASTICS
EMOM 12’
Odd TTB or K2E/K2C 3-4 for quality
Even Goodmorning @ light weight – 6-8 reps
WOD:
5′ AMRAP
10 KB Swing @ 24/16 Kg
10 Lateral Box Jump
10 KB SDHP @ 24/16 Kg
-rest 5′-
5′ AMRAP
10 KB Swing @ 24/16 Kg
10 Lateral Box Jump
10 KB SDHP @ 24/16 Kg

VENERDI 14/10/2016
2016-10-14
GYM STRENGTH & BB STRENGTH:
A1- DB Lunges- 4 x 8-10 Each Leg
A2- Ring Dip Strict or pike push ups – 4 x Max Reps UB
WOD
AMRAP 10′
5 C2B/Pull Up
10 Power Snatch @ 35/25 Kg

SABATO 15/10/2016
2016-10-15
TEAM WOD of 2, switching as needed (no rest during 4’ window work for both partners):
In 4 ‘ Max Reps Burpees, while partner “rest” in Plank Hold
-rest 2’-
In 4 ‘ Max Reps Wall Ball @ 9/6 Kg, while partner “rest” Hanging From the bar
-rest 2’-
In 4 ‘ Max Reps GTOH Plate @ 20/15 Kg, while partner “rest” in squat bottom position
-rest 2’-

Lunedì 17 ottobre
2016-10-17
WL: SPLIT JERK
Every 90” X 6: 3 Reps holding receiving pos 3”
WOD 4 Rounds of:
400mt Run
12 Burpees
6 Power Clean @ 70/50 Kg

MARTEDI 18/10/2016
2016-10-18
GYMNASCTIC
EMOM 10′
ODD: 1-3 WALL CLIMB
EVEN: 30-45” SUPERMAN HOLD
WOD
12’AMRAP
10 DB Push Press @ 20/10 Kg
8 DB Alt leg Step Ups @ 20/10 Kg
6 KB Swing @ 32/24 Kg

MERCOLEDI 19/10/2016
2016-10-19
GYM STRENGTH & BB STRENGTH:
A1- Bench Press 4 x 5 @ climbing
A2- K2E/K2C Strict 4 x 6-8
WOD
5 Rounds:
7 OHS @ 70/50 Kg
14 Cal Row

GIOVEDI 20/10/2016
2016-10-20
WOD
AMRAP 20’
50 DU
-then-
3 Rounds of Strict Cindy:
5 strict Chin Ups-
10 perfect gym push ups
15 Air Squat with hands crossed
behind the head

VENERDI 21/10/2016
2016-10-21
STRENGTH:
Back Squat5 x 3 reps
WOD
For Time:
21-15-9
Deadlift @ 80/55 Kg
TTB or K2E

Lunedì 24 Ottobre
2016-10-24
WL Snatch Deadlift + Snatch Pull + Power Snatch – 1+1+1 x 6 @ climbing
WOD: 5 Rounds of:
15 Power Snatch @ 35/25 Kg
15 OTB Burpees

MARTEDI 25/10/2016
2016-10-25
GYM
4-5 Sets not for time:
– 10 goblet squat
– 3-5 Chin up tempo 2020
– 45” accumulated HS Hold
Rest after each set 60-90”
WOD:
For Time:
45 Thruster @ 40/30 Kg
45 Pull Up

MERCOLEDI 26/10/2016
2016-10-26
BB STRENGTH:
Back Squat 4 x 4
WOD
3 Intervals 3’ ON, 3’0FF
AMRAP
12 Box Jump
12 Push Up
12 Wall Ball @ 9/6 Kg

GIOVEDI 27/10/2016
2016-10-27
GYM STRENGTH & BB STRENGTH
Push Press Behind Neck SN grip from the ground 4 x 8-10
Hollow Hold 4 x 30” accumulated
WOD
AMRAP 14’:
21 Cal Row /15 Woman
7 Hang Power Clean & STOH @ 60/ 40 Kg
21 DU or 60 SU

VENERDI 28/10/2016
2016-10-28
WOD:
25’AMRAP:
4 Rounds of:
8 TTB or K2E or K2C
10 Down& Ups
12 KB Russian Swing @ 24/16 Kg
– Then-
1K Run

SABATO 29/10/16
2016-10-29
TEAM WOD of 2, I go –You go every rd:
8’ to establish max rounds of: 10 Alt Arm DB Snatch @ 20/10Kg – 100mt Row
-rest 2’-
8’ to establish max rounds of: 7 Back Squat From The ground @ 60/40 Kg– 7 Bar facing Burpees
-rest 2’-
8’ to establish max rounds of: 100mt Run – 20mt Bear Crawl

Lunedì 31 Ottobre
2016-10-31
GYM STRENGTH & BB STRENGTH:
A1- Front Squat 4 x 6 @ Climbing
A2- Strict Ring Dip 4 x 5-7 hold top pos 3” each rep
WOD: 12′ AMRAP:
9 DB Power Clean & Press (every rep starts touching the ground with both DBs) @ 20/10 Kg
5 C2B/Pull Up

Martedi 1 Novembre
2016-11-01
TEAM WOD of 2 Every team must complete:
AMRAP 25’
500mt Row
30 Box Jump Syncro!
20 KB Swing @ 32/24 Kg
10 DB alt arm Snatch each member @ 20/10 Kg

Mercoledì 2 Novembre
2016-11-02
Skills: Kipping HSPU
WOD 5 Rounds of:
10 Kipping HSPU or 20 Push Ups h/off (15 for woman)
15 SDHP @ 50/35 Kg
30 DU

Giovedì 3 Novembre
2016-11-03
WOD
Aerobic Development 5 x 500mt Row Rest 1:1
MIDLINE 3 Sets of:
1’Max Plank Hold
1’Abmat Sit Ups

Venerdi 4 Novembre
2016-11-04
WL
EMOM 16’
Odd Power Snatch Cycling – 3-4 reps @ climbing every set if technique is good
Even TTB – 3-5 reps
WOD
For time:
75 OHS @ 35/25 Kg
-every minutes 8 OTB Burpees

SABATO 05/11/16
2016-11-05
TEAM WOD OF 2, I go-you go as needed:
AMRAP 20’:
30 Pull Up
30 Cal Row
30 Thruster empty bb
30 Box Jump Overs
Cash Out: 100 KB Swing @ 24/16 Kg

Lunedì 7 Novembre
2016-11-07
WL
Power Clean + Push Jerk –
2 + 2 every 90” x 8 @ climbing weight
WOD AMRAP 14’
200mt Run
9 Power Clean @ 60/40 Kg
6 Push Jerk @ 60/40 Kg
12 Burpees

Martedì 8 Novembre
2016-11-08
A- Strict C2B/Pull Up 4 x 2-4 reps
B- EMOM 8-10’:2-5 Reps kipping Pull Ups
WOD AMRAP 8’ Ladder
Up 2-4-6
DB Snatch Alt arm @ 20/10 Kg
Air Squat
Push Ups

MERCOLEDI 09/11/16
2016-11-09
STRENGTH
A1- 3 x 1′ Plank
A2-One Leg KB DL 3x 8+8
WOD
7 rounds for time of:
7 Power Snatch @ 50/35 Kg
7 K2E
7 KB Swing @ 32/24 Kg
7 Box Jump

GIOVEDI 10/11/16
2016-11-10
WOD
AMRAP 25’:
15 Front Rack Plate Lunges @ 20/15 KG
10mt Bear Crawl
200mt Run
15 Mountain Climber (each leg, alt leg, 30 in total)
10mt Bear Crawl
200mt Run
15 GTOH Plate 20/15Kg
10mt Bear Crawl
200mt Run

VENERDI 11/11/16
2016-11-11
BB STRENGTH
Back Squat – 1RM
WOD
4 Intervals 1’30” ON, 1’30” OFF
20 Wall Ball @ 9/6 Kg
15 KB Russian Swing @ 24/16 Kg
ME Down & Ups

SABATO 12/11/16
2016-11-12
TEAM WOD OF 3, I go-you go as needed:
Cash In: 200mt Each member OH Plate Carry @20/15 Kg
45 Burpees Pull Ups
21 Wall Climb
90 Abmat sit ups
-200mt Each member OH Plate Carry @20/15 Kg
90 Tuck Crunch
21 Wall Climb
45 Burpees Pull Ups
Cash Out: 200mt Each member OH Plate Carry @20/15 Kg

LUNEDI 14/11/16
2016-11-14
WL & Gymnastics
EMOM 12′
Odd Hang power Clean & Push Press Cycling – 3-5 reps
Even HSPU Strict or deficit push ups hands on plates – 3-5 reps
WOD
15-12-9 Reps of:
Thruster @ 40/30 Kg
Cal Row
DU x 2 or 60 SU every round
