Crossfit Segrate

MARTEDI 04/08/15
2015-08-04
WARM UP
10’ Groups Dynamics & Mobility
WOD
AMRAP 25′
100mt (50 dx +50 sx) 1 arm KB Farmer Carry
1 Round of Cindy
100mt (50 dx +50 sx) 1 arm KB Front Rack Carry
20 Mountain Climber

LUNEDI 03/08/15
2015-08-03
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH
A1- Back Squat 3 x 3 Holding bottom pos 3”
A2- GHD Hip extension 3 x 6-8 Holding top pos 3” Rest 90”
WOD 5 Intervals 1’30” ON , 1’30” OFF
AMRAP
7 DB Thruster @ 20/10 Kg
5 Burpees @ 20/10 Kg

SABATO 01/08/15
2015-08-01
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD
AMRAP 6′ : 4 Pull Up – 8 Wall Ball – 12 Abmat Sit Ups
-rest 3′-
AMRAP 6′: 3 Wall Climb – 6 Burpees
-rest 3′-
AMRAP 6‘: 100mt Run (50+50 shuttle) – 20 Air Squat UB
– Members switch every rounds

VENERDI 31/07/2015
2015-07-31
WARM UP:
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Strict Press Behind Neck SN Grip 3 x 8-10
A2- DB Step Ups 3 x 10 each leg
Rest 90”
WOD
6 Rounds of:
15/10 cal Row
12 KB Swing @ 32/20 Kg
5 Power Snatch @ 50/35 Kg

GIOVEDI 30/07/2015
2015-07-30
WARM UP:
10’ Groups Dynamics & Mobility
WL
1 POWER CLEAN + 1 HANG SQUAT CLEAN – EMOM 8′ – @ climbing weight every set
WOD
12′ AMRAP
5 Hang Power Clean @ 60/40 Kg
10 K2E
12 Lateral Box Jumps

MERCOLEDI 29/07/2015
2015-07-29
WARM UP:
10’ Groups Dynamics & Mobility
WOD
20′ AMRAP
15” 1-Arm DX Plank Hold
7 Down & ups
15” 1-Arm SX Plank Hold
21 DU/ 42 SU
200mt OH Plate Carry @ 20/15 Kg

MARTEDI 28/07/2015
2015-07-28
WARM UP:
10’ Groups Dynamics & Mobility
GYM
KIPPING HSPU
EMOM 6′ 2-5 Reps for quality
WOD
15’AMRAP:
4 DB Man Maker (1 rep= 1 row, 1 push up, 1 row, 1 push up, 1 sq cl into thruster) @ 20/10 kg
8 Sit Up
10 TTB/K2E/K2C
15 Walking Lunges

Lunedì 27 Luglio
2015-07-27
WARM UP: 10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
EMOM 16′
Odd 3 Thruster @ climbing weight every 2 sets
Even 3-5 chin ups strict

WOD 9-15-21 reps:
Thruster @ 40/30 Kg
Burpees Pull Ups

SABATO 25/07/2015
2015-07-25
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
Cash In: 3′ MAX REPS Syncro Jumping Lunges (2 members work at same time)
100 Sit Ups
50 KB Goblet Squat @ 32/24 Kg
40 Syncro Burpees Box Jump (2 members work at same time)
300mt (switch every 50mt) bear crawl

VENERDI 24/07/2015
2015-07-24
WARM UP:
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- TTB-K2E Strict 3/4 x 5-7
A2- 1 leg KB Deadlift 3/4 x 8 each leg
Rest 60”
WOD
15′ LADDER UP
Ring Dip 2-4-6-..
Deadlift 3-6-9-..@80/60 Kg
Wall Ball 5-10-15-..@ 9/6 Kg

GIOVEDI 23/07/2015
2015-07-23
WARM UP:
10’ Groups Dynamics & Mobility
WL
8 sets (90”) 3 SN PULL from ground + 2 HANG POWER SN
WOD
15′ AMRAP
12 OHS @ 35/25 Kg
12 Cal Row

MERCOLEDI 22/07/2015
2015-07-22
WARM UP: 10’ Groups Dynamics & Mobility
MIDLINE:
Emom 8′: 15-20” Parallette L-sit/ tuck L-sit
WOD 6 Intervals 1’30” ON, 1’30”
200mt Run
ME 1 – Arm- KB Clean & Press alt arm every rep @ 24/16 Kg

MARTEDI 21/07/2015
2015-07-21
WARM UP:
10’ Groups Dynamics & Mobility
BB STRENGTH:
BACK SQUAT – 15′ to Find 1RM
WOD
12-10-8-6-4-2 Reps:
Front Squat @ 60/40 Kg
HSPU Strict / Pike Push Up
Bar Facing Burpees

LUNEDI 20/07/2015
2015-07-20
WARM UP:
10’ Groups Dynamics & Mobility
GYM: KIPPING PULL UPS
EMOM 12′
odd:3-5 Kipping Pull ups
even: 12 Hollow Body Rocks / 12 Superman hip extensions (alternating every min)
WOD
10’AMRAP
10 K2C/K2C
10 Hang Power Clean @ 40/30 Kg

SABATO 18/07/2015
2015-07-18
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 3:
150 Thruster @ empty bb
400mt DB Farmer Carry
120 Push Press @ empty bb
400mt DB Farmer Carry
90 Front Rack Lunges @ empty bb

VENERDI 17/07/2015
2015-07-17
WARM UP:
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Strict Press 4 x 8
A2- GHD Hip&Back Extension 4 x 6-8
Rest 60”
WOD
10 Rounds of:
3 Hang Power Snatch @ 60/40 Kg
6 Burpees OTB

GIOVEDI 16/07/2015
2015-07-16
WARM UP:
10’ Groups Dynamics & Mobility
WL:
POWER CLEAN – 12′ to find an Heavy Single
WOD
3 Rounds for time:
15 Power Clean 60/40 Kg
15 Pull Ups
400mt Run

MERCOLEDI 15/07/2015
2015-07-15
WARM UP:
10’ Groups Dynamics & Mobility
WOD
20’AMRAP
6 KB Turkish Get Ups alt arm @ 24/16 Kg
12 KB Swing @ same KB
15 Air Squat (advance KB Goblet squat )
18 DU

SABATO 18/07/2015
2015-07-14 08:00 - 17:00 (Europe/Rome)
TEAM WOD of 3:
150 Thruster @ empty bb
400mt Farmer Carry all together with bb on shoulder
120 Push Press @ empty bb
400mt Farmer Carry all together with bb in hands
90 Front Rack Lunges @ empty bb

Martedì 14 Luglio
2015-07-14
WARM UP: 10’ Groups Dynamics & Mobility
GYM: RING MUSCLE UP
EMOM 6-8′: 1-3 MU or MU Transition
WOD
21-15-9 Reps of:
Double DB Snatch 20/10 Kg
DB Push up
Cal Row

Lunedì 13 Luglio
2015-07-13
WARM UP: 10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Front Squat 4 x 4
A2- GHD Sit Ups Parallel 4 x 10
Rest 60”
WOD For Time:
50 Deadlift @ 60/40 Kg
30 Back Squat @ 60/40 Kg
20 Push Jerk @ 60/40 Kg

SABATO 11/07/2015
2015-07-11
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
Rest 3′ btw AMRAPs
AMRAP 6′-Switch member every rd-
5 HSPU (Scale down into 3 wall climbs)
7 Box Jump 70/60 cm (10 reps if use 60/50 cm)
AMRAP 6‘-Switch member every rd
5 Burpees C2B Pull Up
10 Wall Ball @ 9/6Kg
AMRAP 6′-Switch member every rd
5 Hang Power Clean& Press @ 35/25 Kg
10 SDHP @ 35/25 Kg

VENERDI 10/07/2015
2015-07-10
WARM UP:
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Bench Press 5 x 3
A2- Ring Rows holding ring to chest 2” each reps 5 x 6-8
Rest 60”
WOD
14′ AMRAP:
7 TTB
10 1-arm-DB Box Overs @20/10 Kg (change arm every 5 reps)
21 DU

GIOVEDI 09/07/2015
2015-07-09
WARM UP:
10’ Groups Dynamics & Mobility
WL:
1 SQ SN + 3 OHS – EMOM 8′
WOD
For Time:
30 PW Snatch @50/35 Kg
25 OTB Burpees
20 Push Press @50/35 Kg
15 Bar Facing Burpees
100mt OH Plate Carry @ 20/15 Kg

MERCOLEDI 08/07/2015
2015-07-08
WARM UP:
-10’ Groups Dynamics & Mobility
SKILLS: KIPPING PULL UP
WOD
“Row Helen”
3 Rounds of:
500mt Row
21 KB Swing @ 24/16 Kg
12 Pull Ups

Martedì 7 Luglio
2015-07-07
WARM UP:
10’ Groups Dynamics & Mobility
GYM: Hand Stand Hold
Emom 10′ : 20” HS Hold
WOD:
15’AMRAP:
200mt Run
15” L Sit Hanging from the bar
12 Lunges

Lunedì 6 Luglio
2015-07-06
WARM UP: 10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Deadlift @ across 4 x 5
A2- Ring Dip Strict 4 x 5
A3- K2E Strict 4 x 5
Rest between rounds 60”

WOD
“The Chief”
4 Intervals 3’ON, 1’OFF
3 Pw Clean @ 60/40 Kg
6 Push Ups
9 Air Squat

SABATO 04/07/2015
2015-07-04
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 3:
Cash In: 90 SDHP @ 35/25 Kg
75 Burpees Box Jump
300mt (100mt each) Double KB Front Rack Carry @ 24/16 Kg
75 Push Press @ 35/25Kg
300mt (100mt each) Double KB Front Rack Carry @ 24/16 Kg
Cash In: 60 Cal Row

VENERDI 03/07/2015
2015-07-03
WARM UP:
10’ Groups Dynamics
GYM STRENGTH & BB STRENGTH:
A1- Back Squat 4 x 3
A2- Hollow Body Hold 4 x 30” accumulated
Rest 60”
WOD
“Interval Karen”
As many Intervals 30”ON,30”OFF as needed to complete:
150 Wall Ball @ 9/6 Kg

GIOVEDI 02/07/2015
2015-07-02
WARM UP:
10’ Groups Dynamics & Mobility
WL:
SPLIT JERK –
EMOM 10′ – 3 reps holding catch pos 3” each rep – climbing weight
WOD
5 Rounds of:
9 Power Clean& Push Press @ 50/35 Kg
12 Burpees
30 DU/60 SU
