GIOVEDI 14/04/2016
2016-04-14
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
EMOM 16’
Odd Deadlift – 3 Reps @ climbing weight
Even Plank Hold- 20-30”
WOD
For time:
50 Cal Row
25 Hang Power Snatch @ 50/35 kg
12 Push Up H/off

VENERDI 15/04/2016
2016-04-15
WARM UP: 10′ group dynamics & mobility
WOD:
10 INT 1’30” ON 1’30” OFF
10 KB SWING@24/16 KG
10 PUSH PRESS@ 45/25 KG
ME Air Squat/ sit up alternating every round

SABATO 16/04/2016
2016-04-16
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
Cash In: 20 KB Turkish Get Up @ 24/16Kg (alternating member every rep)
Complete, switching as needed:
2 Rounds of:
20 Hang Power clean @ 50/35 Kg
30 K2E
40 Box Jump Overs

Lunedì 18 Aprile
2016-04-18
WARM UP 10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- SN Grip Push Press Behind Neck + OHS from rack 4 x 3 + 5 @ climbing weight
A2- L Sit or Tuck Hold hang on bar 4 x 20-30”
WOD For Time:
50 Wall Ball @ 9/6 Kg
40 Power Snatch @ 35/25 Kg
30 Burpees
20 TTB

MARTEDI 19/04/2016
2016-04-19
WARM UP
10’ Groups Dynamics & Mobility
GYM:
SKILLS: SKIN THE CAT
WOD:
5 Rounds of:
14 Alt arm KB Snatch @ 24/16 Kg
40 DU or 120 SU

MERCOLEDI 20/04/2016
2016-04-20
WARM UP
10’ Groups Dynamics & Mobility
WL
Hang Power Clean – 2RM of the day in 12’
WOD:
15-9-6-3 Reps of:
Push Up h/off
Hang Power Clean @ 60/40Kg
Box Jump

GIOVEDI 21/04/2016
2016-04-21
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Ring Row – 4 x 10
A2- Back Squat – 4 x 5
A3- Superman Hold 4 x 30”
WOD
AMRAP 10′
7 Deadlift @ 80/55 Kg
9 Pull Up
21 Abmat Sit Ups

VENERDI 22/04/2016
2016-04-22
WARM UP
10’ Groups Dynamics & Mobility
WOD
5 Rounds of:
30” ME Med Ball Clean @ 9/6Kg
30” Rest
30” ME KB Swing @ 24/16 Kg
30” Rest
30” ME Push Ups
30” Rest
30” ME DU
30” Rest
30” Lunges
30” Rest

SABATO 23/04/2016
2016-04-23
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 3
30 Burpees Pull Up
60 Cal Row
90 Front Squat (from the ground) @ 40/25 Kg
60 Cal Row
30 Burpees Pull Up
-one member work at time, switching as needed

LUNEDI 25/04/2016
2016-04-25
WARM UP
10’ Groups Dynamics & Mobility with:
WL
EMOM 10′
HANG POWER SNATCH + POWER SNATCH @ CLIMBING
WOD
“Nancy”
5 Rounds of:
400mt Run
15 OHS @ 40/30 kg

MARTEDI 26/04/2016
2016-04-26
WARM UP
10’ Groups Dynamics & Mobility
STRENGTH:
Deadlift – 1RM of the day in 20’
WOD: @65-75% 1RM just found complete
7 Rounds:
5 Deadlift
13 Push Up
9 Box Jump

MERCOLEDI 27/04/2016
2016-04-27
WARM UP
10’ Groups Dynamics & Mobility
MIDLINE
4 Sets, no rest b/w exercises:
30 Mountain Climber
20 abmat sit ups
10 Tuck Crunch
WOD
Every 5’ for 4 Rounds, complete:
500mt Row AFAP
10/15 KB Russian Swing @ 32/24 Kg
15/30 DU

GIOVEDI 28/04/2016
2016-04-28
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Close Grip Bench Press 4 x 6
A2- Chin Up 4 x 6
A3- DB Walking Lunges 4* 10 mt
WOD
AMRAP 7’
Burpees

VENERDI 29/04/2016
2016-04-29
WARM UP:
10’ Groups Dynamics & Mobility
WOD:
AMRAP 20’:
200mt Run
15 Box Jump Overs
10 Hang Power Clean @ 40/25 Kg
200mt Run
50 Air Squat
200mt Run
15 KB Swing @ 24/16 Kg
10 Push Press @ 40/25 Kg

SABATO 30 APRILE
2016-04-30
TEAM WOD OF 2 – SWITCH AS NEEDED
DOUBLE “JACKIE”
2000 mt row
100 Thruster 20/15 kg
60 Pull Up

Lunedì 2 Maggio
2016-05-02
WARM UP: 10’ Groups Dynamics & Mobility
STRENGTH & GYM STRENGTH:
A1- Back Squat 4 x 2 @ AHAP
A2- Hollow Body Hold 4 x 30” accumulated
A3- DB Wind Mill 4 x 6+6
WOD: AMRAP 14’:
6 HSPU
9 Pull Up
12 KB Swing @ 24/16Kg

MARTEDI 03/05/2016
2016-05-03
WARM UP:
10’ Groups Dynamics & Mobility
GYMNASTICS:
Rope Climb Review
EMOM 10′
Odd Rope climb 1 rep
Even abmat sit up 12 reps
WOD:
3 Rounds for time:
7 Deadlift @ 80/55 kg
14 Box jump
21 Wall Ball
400mt run

MERCOLEDI 04/05/2016
2016-05-04
WARM UP:
10’ Groups Dynamics & Mobility
WL
A- Hang Clean Pull + Hang Power Clean – 3 + 2 x 8 sets @ climbing
WOD:
3 Intervals 3’ON, 2’OFF
AMRAP
10 Burpees
15 Alt Arm DB Snatch @ 20/10 kg
20 DU

GIOVEDI 05/05/2016
2016-05-05
WARM UP:
10’ Groups Dynamics & Mobility
STRENGTH & GYM STRENGTH:
A1- Floor Press 4 x 8
A2- Floor Wiper 4 x 10
A3- Superman Hold 4 x 30”
WOD:
For Time:
100 Thruster @ 35/25 Kg
-Every minute perform 5 Burpees

VENERDI 06/05/2016
2016-05-06
WARM UP:
10’ Groups Dynamics & Mobility
WOD:
5 Rounds of:
30” Bear crawl (10mt shuttle)
30” Rest
30” Push up H/Off
30” Rest
30” Abmat Sit ups
30” Rest
30” 1arm-KB Swing (switch arm every reps) @ 24/16 Kg
30” Rest
30” Bear crawl (10mt shuttle)
30” Rest
30” Plank hold on hands
30” Rest

SABATO 07/05/2016
2016-05-07
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
AMRAP 8’, I GO-YOU GO every round:
8 Power Clean @ 40/30 Kg
8 K2E
8 Push Press @ 40/30 Kg
-2’ Rest
AMRAP 8’, I GO-YOU GO every round:
8 Front Rack lunges @ 40/30 Kg
8 OTB Burpees
8 V ups
-2’ rest-
AMRAP 8’, I GO-YOU GO every round:
100mt run
100mt row

LUNEDI 09/05/2016
2016-05-09
WARM UP:
10’ Groups Dynamics & Mobility
STRENGTH & GYM STRENGTH:
A1- Strict Press behind Neck 4 x 5 @ climbing
A2- Strict pull Up 4 x 5
WOD:09
10 Rounds of:
3 Power Clean @ 80/50 Kg
5 TTB/K2C
7 cal Row

MARTEDI 10/05/2016
2016-05-10
WARM UP:
10’ Groups Dynamics & Mobility
GYMNASTICS SKILLS: KIPPING HSPU
FOR ADVANCED
EMOM 10’
Odd KIPPING HSPU 3-4
Even Double Unders practice for 30”
WOD:
3-6-9-12-15 Reps of:
Hang Power Snatch @ 35/25 Kg
OTB Burpees
-Perform 30 DU at the end of each round (75 SU)

MERCOLEDI 11/05/2016
2016-05-11
WARM UP:
10’ Groups Dynamics & Mobility
WL
Split Jerk From Rack – 3 x 6-8 sets @ climbing
WOD:
AMRAP 10’
10 STOH @ 50/35 Kg
10 Box jump
15 DL@ 50/30kg

GIOVEDI 12/05/2016
2016-05-12
WARM UP:
10’ Groups Dynamics & Mobility
STRENGTH & GYM STRENGTH:
A1- Front Squat 5 x 5 holding bottom pos 3” @ climbing
WOD:
For Time:
30 OHS @ 40/30 Kg
25 Pull Up
20 Push Up
30 Front Squat @ 40/30 Kg
15 Pull Up
10 Push Up
30 Back Squat @ 40/30 Kg
15 Pull Up
5 Push Up

VENERDI 13/05/2016
2016-05-13
WARM UP:
10’ Groups Dynamics & Mobility
MIDLINE
3 Sets not for time:
25 Abmat sit ups
20 Mountain Climber
30”+30” Lateral side plank
AEROBIC CAPACITY
ROW: 3X 3′ ON 3′ OFF

SABATO 14/05/2016
2016-05-14
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
Complete as a team, switch as needed
120 Med Ball Clean @ 9/6 Kg
600mt KB Farmer carry @ 24/16 Kg (switch every 200)
120 Box Jump over
600mt KB Farmer carry @ 24/16 Kg (switch every 200)
120 KB Swing
600mt KB Farmer carry @ 24/16 Kg (switch every 200)

LUNEDI 16/05/2016
2016-05-16
WARM UP:
10’ Groups Dynamics & Mobility
STRENGTH
A1- Back Squat 4 x 3
A2- Strict Ring Dip 4 x 4-6
WOD:
AMRAP 15’
8 Burpees
10 Hang Power Clean @ 50/35 Kg
12 Goblet Squat @ 24/16 kg

MARTEDI 17/05/2016
2016-05-17
WARM UP:
10’ Groups Dynamics & Mobility
GYMNASTICS
12′ EMOM
Min 1 – 3 Strict K2C + 2 Strict K2E + 1 Strict TTB
Min 2 – Parallette pass Through – 8-10
WOD:
21-15-9
OHS @ 35/25 Kg
Cal Row
Push Press @ 35/25 Kg

MERCOLEDI 18/05/2016
2016-05-18
WARM UP:
10’ Groups Dynamics & Mobility
WOD
6 Intervals 2’ON, 2’OFF
200mt Run
15 Medball Clean / Wall Ball (alternating every rd) @ 9/6 Kg
ME Sit Up / Push Ups (alternating every rd)
