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)

GIOVEDI 19/05/2016
2016-05-19
WARM UP:
10’ Groups Dynamics & Mobility
WL
A-Squat Clean -1RM in 12’
B-Squat Clean -Touch & Go 3 x 6 @ 50-60% 1RM Just found
WOD:
AMRAP 10’
50 DU (100 SU)
5 DB Man Makers @ 20/10 Kg

VENERDI 20/05/2016
2016-05-20
WARM UP:
10’ Groups Dynamics & Mobility
STRENGTH & GYM STRENGTH:
A1- Weighted Strict Pull Up 4 x 3 reps
A2- Step Up with DB 4 x 8-10
WOD:
5 Round:
1’ Alt Arm DB Snatch @ 20/10 kg
1’ Burpees Box Jump
1’ Rest

SABATO 21/05/2016
2016-05-21
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
Complete as a team:
Cash In: 20 Wall Climb
-then 3 rounds of (switching as needed):-
20 Deadlift @ 80/55Kg
30 Box jump Overs
40 OH plate Sit Up @ 10/5 Kg

LUNEDI 23/05/2016
2016-05-23
WARM UP:
10’ Groups Dynamics & & Mobility
WOD:
Every 4′ for 5 sets @ 70% of 1 RM Clean&Jerk
6 Burpees
5 Deadlift
4 Hang Power Clean
3 Front Squat
2 Thruster
1 Push Jerk

MARTEDI 24/05/2016
2016-05-24
WARM UP:
10’ Groups Dynamics & Mobility
GYMNASTICS SKILLS: Kipping Pull Up
EMOM 6′: 3-5 Kipping Pull Up
WOD:
6’ AMRAP of:
10 SDHP @ 35/25 Kg
10 Tuck Crunch
-rest 4’-
6′ AMRAP of:
10 Push Press @ 35/25 Kg
10 back Rack Lunges

MERCOLEDI 25/05/2016
2016-05-25
WARM UP:
10’ Groups Dynamics & Mobility
WL
Hang Power Snatch – 1RM of the day in 15′
WOD:
3 Rounds of:
200 mt Run
10 Power Snatch@ 40/25Kg
10 Burpees Over the Bar

GIOVEDI 26/05/2016
2016-05-26
WARM UP:
10’ Groups Dynamics & Mobility
STRENGTH & GYM STRENGTH:
A1- Strict Ring Dip 5 x 6-8
A2- Thruster from rack 5 x 3-4 @ climbing
WOD
Interval “CINDY“ 30” ON, 30” OFF x 12-15 Intervals

VENERDI 27/05/2016
2016-05-27
WARM UP:
10’ Groups Dynamics & Mobility
WOD:
20’AMRAP:
200mt Run
20 KB Russian Swing @ 24/16 Kg
200mt Run
20 Burpees
200mt Run
20 Step Ups
200mt Run
20 Mountain Climber

SABATO 28/05/2016
2016-05-28
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
50 Synchronized Abmat Sit Up
50 Hang Power Clean @ 35/20 KG
50 Front Rack Lunges @ 35/20 KG
50 Synchronized Down & Up
50 Push Press @ 35/20 KG
50 DUs/ (100 SUs)
50 Synchronized KB SDHP@ 24/16 Kg

LUNEDI 30/05/2016
2016-05-30
WARM UP:
10’ Groups Dynamics & Mobility
STRENGTH :
A1- Good Morning 5 x 8 @ climbing
A2- Plank Hold 5 x 1’ accumulated
Rest 30”
WOD:
AMRAP 15’
50 DU or 100 SU
15 C2B or Pull Up
7 Deadlift @ 80/60 Kg

Martedì 31 Maggio
2016-05-31
WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS
5 Sets not for time:
A1- 3-4 Wall Climb
A2- Strict TTB 6-8
WOD:
4* 2′ ON 2′ OFF
250 mt Row
Max reps
OHS / Front Squat / Thruster / back Squat @ 40/30 Kg

MERCOLEDI 01/06/2016
2016-06-01
Warm Up
Group Dynamics & Mobility
WL
Power Snatch + Push Press Behind Neck SN Grip – 2 + 5 x 6-8 @ climbing weight
WOD
4 Rounds of:
1’ ME Burpees
1’ Max DB Snatch 20/10 KG
1’ Max Box Jump
1’ Rest

SABATO 04/06/2016
2016-06-01 08:00 - 17:00 (Europe/Rome)
Warm Up
Group Dynamics & Mobility

TEAM WOD of 2
All team must complete:
Cash in: 1000mt OH Plate Carry @ 20/15 Kg – change every 200mt
2000mt Row – change as needed
50 DB man maker @ 40/20 lbs “I go-you go”every rep
Cash out: 1000mt Run in couple

GIOVEDI 2 GIUGNO
2016-06-02
TEAM WOD OF 2
300 AIR SQUAT
50 BURPEES T2B
200 LUNGES 50
OHS @40/25 KG
100 SDHP @ 40/25KG
50 POWER CLEAN @40/25 KG

3/06/2016
2016-06-03 08:00 - 17:00
Warm Up
Group Dynamics & Mobility
Gymnastic & Strength
4 Sets of:
A1- Front Squat hold bottom pos 3” – 6-5-4-3 reps @ climbing
A2- Weighted Chin Up – 4-6 reps
WOD
AMRAP 5’
Ladder Up 3-6-9-12-… of:
Wall Ball @ 9/6 Kg
KB Swing @ 24/16 Kg
Box Jump Overs
-rest 5’-
AMRAP 5’
Ladder Up 3-6-9-12-… of:
Wall Ball @ 9/6Kg
KB Swing @ 24/16 Kg
Box Jump Overs

Lunedì 6 giugno
2016-06-06 08:00 - 17:00
Warm Up
Group Dynamics & Mobility
WL
EMOM 10′
Hang Power Clean – 3 reps @ climbing weight
WOD
5 Rounds of:
8 Power Clean @ 50/35 Kg
6 Front Rack Lunges (3+3) @ 50/35 Kg
12 Burpees

7/06/2016
2016-06-07 08:00 - 17:00
Warm Up Group Dynamics & Mobility
Skills Kipping Pull Up/C2B
10 x 10” ON, 50” OFF
WOD AMRAP 10’
10 DB Push Press @ 25/15 Kg
15 Cal Row
30 DU Or 75 SU
