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

MERCOLEDI 06/01/16
2016-01-06
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Back Squat – 5 x 3
A2- Strict Ring Dip 5 x 4
WOD For Time:
9-15-21 Reps of:
Burpees-Box Jump
Pull Ups

GIOVEDI 07/01/16
2016-01-07
WARM UP
10’ Groups Dynamics & Mobility
WOD
6 Rounds of:
1’ Max Reps DU
1’ Max Reps DBs Hang Power Clean & Press @ 15/10 Kg
1’ Max Abmat Sit Ups
1’Rest

VENERDI 08/01/16
2016-01-08
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Ring Rows – 4 x 8-10
A2- 1-leg-KB Deadlift – 4 x 6-8 each leg
A3- Plank – 4 x 30”-40”
Rest 60”
WOD
5 Intervals 1’ON, 1’OFF
10 Hang Power Snatch @ 40/25 Kg
ME Back Squat @ 40/25 Kg

Sabato 9 Gennaio
2016-01-09
WARM UP 10’ Groups Dynamics & Mobility
TEAM WOD OF 3, I go-you go as needed:
Cash In: 1000mt Run
3 Rounds of:
60 DB Snatch @ 20/15 Kg
60 1 arm DB Thruster (max 5 reps each side then change) @ 20/15 Kg
60 1 arm DB Walking Lunges (max 5 reps each side then change) @ 20/15 Kg
Cash Out: 1000mt Run

Lunedì 11 Gennaio
2016-01-11
WARM UP
10’ Groups Dynamics & Mobility
WL : PUSH JERK
EMOM 12’ 2 Reps @ climbing weight every 2 sets
WOD AMRAP 10’:
10 Push Jerk @ 50/30 Kg
10 Box Jump
10 Burpees

MARTEDI 12/01/16
2016-01-12
WARM UP
10’ Groups Dynamics & Mobility
GYM
EMOM 12’
Min 1 TTRing 6
Min 2 Wall Climbs 2
Min 3 Parallette Pass Through 6
WOD
AMRAP 5’ 1-2-3-4-5..Ladder Up
Deadlift @ 80/50 Kg
HSPU/Push Ups
-Rest 5’-
AMRAP 5’ 1-2-3-4-5..Ladder Up
Deadlift @ 80/50 Kg
HSPU / Push Ups

MERCOLEDI 13/01/16
2016-01-13
WARM UP
10’ Groups Dynamics & Mobility
STRENGTH
A1- Strict Chin Up 5 x 5
A2- Front Squat- 5 x 5
Rest 60”
WOD 4 Intervals 2’ON, 2’OFF
AMRAP
30 DU or 50 SU
10 Med Ball Clean @ 9/6 Kg
5 C2B or Pull Ups

GIOVEDI 14/01/16
2016-01-14
WARM UP
10’ Groups Dynamics & Mobility
WOD AMRAP 25’
750mt Row/800mt Run
-then-
4 Rounds of:
12 Walking Lunges
12 Broad Jump
12 KB Russian Swing @ 24/16 Kg

VENERDI 15/01/16
2016-01-15
WARM UP
10’ Groups Dynamics & Mobility
STRENGTH
A1- Push Press Behind Neck SN Grip 4 x 6
A2- GHD Sit Ups 4 x 10
A3- Side Plank on Hands 4 x 20-30” each side
Rest 60”
WOD 5 Rounds of:
15 OTB burpees
10 Power Snatch @ 50/35 Kg

SABATO 16/01/16
2016-01-16
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD OF 2: All Team Complete for time:
10 Rounds of Cindy (switch every Round):
5 Pull Up, 10 Push Ups, 15 Air Squat
“Karen”: 150 Wall Ball @ 9/6 Kg (150 reps in total, switch as needed)

Lunedì 18 Gennaio
2016-01-18
WARM UP 10’ Groups Dynamics & Mobility

WL: Hang Power Snatch
EMOM 12’ : 1 + 2 @ climbing weight every 2 sets
WOD
For Time:
600mt Run 12 Hang Power Snatch @ 35/25 Kg
12 K2E
400mt Run
15 Hang Power Snatch @ 35/25 Kg
15 K2E
200mt Run 18 Hang Power Snatch @ 35/25 Kg
18 K2E

MARTEDI 19/01/16
2016-01-19
WARM UP
10’ Groups Dynamics & Mobility
GYM: RING MUSCLE UP
EMOM 8’ 1-2 reps or Transition
WOD
4 Intervals 2’ON, 2’OFF
AMRAP
7 Deadlift @ 90/60 Kg
7 Box Jump
7 Push Ups

MERCOLEDI 20/01/16
2016-01-20
WARM UP
10’ Groups Dynamics & Mobility
WOD
For Time:
3 Rounds of:
50 DB Snatch alt arm @ 20/10 Kg
45 Abmat Sit Ups
40 Thruster @ empty BB

GIOVEDI 21/01/16
2016-01-21
WARM UP
10’ Groups Dynamics & Mobility
STRENGTH
A1- Back Squat 4 x 4
A2- Hollow Body Hold 4x 30”
Rest 60”

WOD
AMRAP 12’
150 mt Row
5 KB Swing @ 32/24 Kg
6 Pull Up
7 Burpees

VENERDI 22/01/16
2016-01-22
WARM UP
10’ Groups Dynamics & Mobility
STRENGTH
A1- Strict Press 5 x 5
A3- Strict TTB 5 x 5
Rest 60”
WOD
5 Rounds of:
15 Power Clean @ 50/35 Kg
15 Box Jump Overs

SABATO 23/01/16
2016-01-23
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 2, switch as needed
In 4’: Max DU (1 SU = 0.5 Score)
-Rest 1’-
In 4’: Max Cal Row
-Rest 1’-
In 4’: Max Air Squat
-Rest 1’-
In 4’: Max Push Ups h/off
-Rest 1’-
In 4’: Max Cal Row
-Rest 1’- Burpees

Martedì 26 Gennaio
2016-01-26
WARM UP
10’ Groups Dynamics & Mobility
SKILLS: KIPPING HSPU
EMOM 10’
Odd Kipping HSPU or Kick into Push Up – 5-8
Even 1-leg V Up – 8-10
WOD
AMRAP 15’
500mt Row
20 KB Swing @ 24/16 Kg

MERCOLEDI 27/01/16
2016-01-27
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- KB TGU 3 x 5 each side
A2- L or Tuck Hold on parallette 3 x 1’ accumulated
Rest 60”
WOD
For time:
10 Rounds of:
10 DBs Push Press @ 20/10 Kg
200mt Run

GIOVEDI 28/01/16
2016-01-28
WARM UP
10’ Groups Dynamics & Mobility
WOD
3 Rounds of:
1’ Max Reps SDHP @ 40/25 Kg
1’ Max Reps Burpees Over the Bar
1’ Max Reps Power Snatch @ 40/25 Kg
1’ Max Reps K2E
1’Rest

VENERDI 29/01/16
2016-01-29
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Front Squat 4 x 3
A2- GHD hip extension 4 x 10
Rest 60”
WOD
5 Rounds of:
5 Squat Clean 60/40 Kg
7 Push Up Hands Off
35 DU or 70 SU

SABATO 30/01/16
2016-01-30
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 2, switch as needed
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Lunedì 1 Febbraio
2016-02-01
WARM UP 10’ Groups Dynamics & Mobility
WL:
1RM POWER CLEAN + PUSH JERK
WOD
@ 85% above 15 Reps AFAP (cap time 4’) of:
Power Clean & Jerk
-rest 3′-
@ 50% above 4 Rounds of:
10 Power Clean & Jerk
10 OTB Burpees
