VENERDI' 09/02/2018
2018-02-09
STRENGTH & GYM STRENGTH:

A1- Front Squat 4x 5 reps @climbing
A2- Weighted Push Up (plate on lower back )4 x 6-8
A3 – Weighted Chin Ups 4 x 5 @ climbing
Rest 60”

WOD:
For Time:
4 Rounds of:
12 Thruster @40/30Kg
12 M / 7 W Pull Up

SABATO 10/02/2018
2018-02-10
TEAM WOD of 2:
Complete, switching as needed (if permitted):
100 Synchronized Sit Up
100 Hang Power Clean & Push Press @ 35/25Kg
100 Synchronized Down & Ups
100 Back Squat @ 30/25Kg

LUNEDI' 12/02/2018
2018-02-12
MIDLINE
15′ EMOM
30” V Ups
1’ Plank Hold
1’ rest
WOD:
8’ AMRAP of:
10 SDHP @ 35/25 Kg
7 Push Ups
-rest 2’-
8’ AMRAP of:
10 Power Snatch @ 35/25 Kg
7 lateral bar burpees

MARTEDI' 13/02/2018
2018-02-13
WOD
AMRAP 25’
400mt Run
-then-
3 rounds:
10 Hang Power Clean @50/35kg
10 Box jump over

MERCOLEDI' 14/02/2018
2018-02-14
WARM UP:
10’ Groups Dynamics & Mobility
WL
A- Hang Muscle Snatch + Snatch balance 5 x 5+5 @ empty bb or light weight
B- Squat Snatch – 1RM of the day in 12’
WOD:
3 Rounds of:
30M / 20W Cal Row
20 KB Swing @24/16Kg
15 Pull Ups

GIOVEDI' 15/02/2018
2018-02-15
WOD
Interval 30” ON, 30” OFF x 20 Intervals
NB Riprendi il round da dove lo interrompi alla fine dell’intervallo precedente.
9 Wall Ball@9/6Kg
7 DB Push Press@20/10kg
7 V UPS

VENERDI' 16/02/2018
2018-02-16
STRENGTH & GYM STRENGTH:
A1- Db complex : p.clean + hang sq. clean + push press + thruster @climbing 4/3/2/1
A2- Knee to elbow strict 4 x 6/8
A3 – 1 Leg Deadlift with DB 4 x 10 each leg @ climbing
WOD:
4 Rounds of:
DU 100/70/50/30
13 P. Snatch 40/30 kg
6 C2B

SABATO 17/02/2018
2018-02-17
Team di 2 – Switch as needed

30 Heavy DL (100/80 kg )
40 Pull up
50 Hand stand Push up
40 Toes to Bar
30 DL (100/80 kg )

* Every 2′ both member perform 5 burpees

LUNEDI' 19/02/2018
2018-02-19
DEADLIFT STRENGTH
T/GO DEADLIFT #heavy climbing
5-5-3–3-2
2’ REST BTW SET
WOD (cap time 15’)
21/15/9
P.clean #50/35
Sit ups
Push Press

MARTEDI' 20/02/2018
2018-02-20
ENDURANCE+ GYMNASTIC
ALT EMOM 12’
15/13 Cal Row (max 50’’ work)
10 KIPPING HSPU/ 15 PUSH UPS (MAX 30”)
1’REST
WOD (cap time 15’)
3 Rounds for time
30 R.SWING #32/24kg
20 BOX JUMP OVER
10 PULL UPS

MERCOLEDI' 20/02/2018
2018-02-21
WOD (cap 20’)
5 rounds
400 mt run
10 hang power snatch #40/30 kg
8 TTB

GIOVEDI' 21/02/2018
2018-02-22
STRENGTH + GYMNASTIC
5 set of:

5/5/3/3/2 F.squat # medium climbing
5 dx/ 5 sx 1 leg dumbbell deadlift ( peso che permetta di mantenere movimento tecnico)
30” dx/ 30 “ sx lateral plank

WOD
12’’ amrap
12 DB P.CLEAN #20/15
9 BURPEES
7 WALL BALL 9/6kg

VENERDI' 23/02/2018
2018-02-23
OPEN !!!!!
18.1
Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks #50/35 lb
14 / 12-cal. row

SABATO 24/02/2018
2018-02-24
Team of 2

Double Grace (60 Clean and Jerk ) Each member one full round 61/43 KG

then

Karen (150 Wall Ball) 9/6 kg (switch as needed)

then

3000 mt row ( switch as needed )

LUNEDI' 26/02/2018
2018-02-26
GYM SKILL
KIPPING RING DIP
GYMNASTIC STRENGTH
EMOM 12’
30’’ HOLLOW BODY+ DIRECTLY 5 V-UP
20’’ RING HOLD
5/10 KIPPING RING DIP
WOD (cap 15’)
FOR TIME
5 BAR M.U / 7 c2b / 10 pull ups
20 alt DB SNATCH #20/15
4 BAR M.U / 6 c2b / 9 pull ups
30 alt DB SNATCH
3 BAR M.U / 5 c2b / 8 pull ups
40 alt DB SNATCH
2 BAR M.U / 4 c2b / 7 pull ups

MARTEDI' 27/02/2018
2018-02-27
CONDITIONING
15 ’ Emom
A) ROW 13/15 cal (max 50’’ work)
B) MAX EFFORT KB SDHP #32/24
C) REST
WOD
10’ AMRAP
5 P.SNATCH #40/30
10 OHS
15 DU

MERCOLEDI' 28/02/2018
2018-02-28
WOD
FOR TIME
1000 MT ROW
80 AIR SQUAT
50 SIT UP
30 PUSH UPS
20 PULL UPS
30 BURPEES OVER THE BAR (lateral)
20 DEADLIFT #100/75KG
AFTER WOD MOBILITY

GIOVEDI' 01/03/2018
2018-03-01
PUSH AND PULL STRENGTH
4 SET OF:
5 PUSH PRESS from the ground (across medium)
7 C2B strict / 10 PULL UPS / 15 RING ROW
REST 1’
WOD ( 15 min cap)
5 rounds :
5 CLEAN& JERK #60/40 KG
10 BOX JUMP OVER
15 TTB

VENERDI' 2/03/2018
2018-03-02
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells / Women use 35-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a

SABATO 3/03/2018
2018-03-03
TEAM OF 2
CASH IN – 100 Box Jump over

then

10 round each of the following complex alternating arm ( KB 24/16)

The round must be performed with both arms
1 Deadlift
1 Hang Clean
1 Lunge kb hold
1 Shoulder to overhead
20 mt farmer carry

CASH OUT – 100 American Swing

LUNEDI' 5/03/2018
2018-03-05
STRENGTH
F.SQUAT #HEAVY CLIMBING
5/3/3/2/2
REST 2’BTW SET
WOD
AMRAP 12’
5 P.SNATCH 50/35
10 PUSH UPS
15 DU

MARTEDI' 6/03/2018
2018-03-06
GYMNASTIC CONDITIONING
ALT 15’ EMOM
A) 200mt ROW
B) 10 TTB/ 15 knee to chest
C) REST
Ogni minuto massimo 50’’ di lavoro
WOD
5 rounds for time (cap 15’)
23 KB A.SWING #24/16KG
13 KB LATERAL BURPEES

MERCOLEDI' 7/03/2018
2018-03-07
WOD
For time
50 Back Rack lunge #40/25
25 Ring dip
50 Box Jumps
35 C2B
50 Sit-ups
45 Du
50 Alt Db Snatch 20/15

GIOVEDI' 8/03/2018
2018-03-08
BACK CHAIN CONDITIONING
4 SET OF:
-5 T&GO DEADLIFT 3’’ KNEE PAUSE ( in down) #across light
-10 GHD HYPER EXTENSION WITH PLATE (pause in top position)
-REST AS NEEDED
WOD
5 ROUNDS (CAP 10’)
10 HANG POWER C&J #40/30
10 WALL BALL #9/6kg

VENERDI' 9/03/2018
2018-03-09
WOD
18.3

SABATO 10/03/2018
2018-03-10
Team of 2

5” total time to find 3 RM of day Overhead Squat from ground each member

AMRAP 20′ (each member perform one full round)

10 Thruster @ 50% 3RM ohs
10 burpees over the barbell

Cash out

100 pull up all team

LUNEDI' 12/03/2018
2018-03-12
STRENGTH
PUSH PRESS FROM RACK #heavy climbing
5/5/3/3/2
REST 2’ BTW SET
WOD
AMRAP 12’
5 SQ CLEAN #60/45 kg
4 PUSH JERK #60/45 kg
10 ALT PISTOLS

MARTEDI' 13/03/2018
2018-03-13
GYMNASTIC CONDITIONING
ALT EMOM 12’
Row 10 cal (max 50’’ work)
3 MU or 6 C2B or 6 Pull Ups
Rest
INTERVAL WOD
5 ROUNDS 2’ ON/ 1’OFF
AMRAP
3 HANG P.SNATCH #50/35
4 BB LATERAL BURPEES
5 TTB

2018-03-14
ILENIA’S WOD (cap 25’)
CASH IN: 800 mt RUN
Then
3 ROUNDS FOR TIME:
6 CLEAN (any style) #70/50kg
12 KIPPING HSPU
18 BURPEES BOX JUMP OVER
CASH OUT
800 mt RUN

GIOVEDI' 15/03/2018
2018-03-15
BACK SQUAT + COMPLEMENTARY EXERCISES
5 SET OF:
5 PAUSE BACK SQUAT #MEDIUM CLIMBING
5 BB PAUSE GOODMORNING #light weigth
REST AS NEEDED
WOD
AMRAP 10’
6 Pull ups
12 SDHP #40/25
20 SIT UPS
