Crossfit Segrate

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

MERCOLEDI 25/11/15
2015-11-25
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
EMOM 18’
Odd 3 Deadlift @ climbing weight every set
Even Strict 3-5 TTB/K2C
WOD
5 Rounds:
12 Cal Row all out
12 Hang Power Snatch @ 40/25 Kg

GIOVEDI 26/11/15
2015-11-26
WARM UP 10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Back Squat 6 x 3 @ climbing weight
A2- GHD Hip extension 6 x 6-8
Rest 90”
WOD AMRAP 15’
Ladder Up 3-6-9-…
SDHP @ 40/25 Kg
Down and Up
Lateral Box Jump Overs

VENERDI 27/11/15
2015-11-27
WARM UP 10’ Groups Dynamics & Mobility
WOD 30’ AMRAP
800mt Run -then-
3 Rounds of:
10 Wall Ball @ 9/6 Kg
12 Burpees Plate
20 DU (or 50 SU)

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
