Venerdi 18 Settembre
2015-09-18
WARM UP
10’ Groups Dynamics & Mobility
GYM SKILLS
STRICT MUSCLE UP
WOD
EMOM 18′
-min1 C2B/ Pull Up– 5/7 Reps
-min2 Burpees Box jump – 8/10 Reps
-min3 Parallette Pass Through – 8/10 Reps

SABATO 19/09/15
2015-09-19
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 2
Switch as needed and complete:
50 HSPU/Wall Climb
50 Deadlift @ 80/50 Kg
50 K2E
50 Push Jerk @ 40/25 Kg
50 Burpees Plate @ 20 Kg
1K Run in pair

Lunedi 21 Settembre
2015-09-21
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
5 Sets of:
A1- DB Cuban Rotation – 8/10 Reps
A2- Around the world on floor – 8/10 Each side
WOD
3 Rounds of:
15 Hang Power Clean & Press @ 50/30 Kg
15 Burpees OTB

Martedi 22 Settembre
2015-09-22
Warm up 10′ Group Dynamics and Monility
GYM SKILLS: Kipping Ring Dip
WOD AMRAP 15′
5 Ring Dip / Perfect gym push Ups
6 Goblet Squat 24/16kg
7 C2B/ Pull Up
200mt Run

Mercoledi 23 Settembre
2015-09-23
WARM UP 10’ Groups Dynamics & Mobility
SKILLS: KB Snatch
WOD:
4 Intervals 3’ON, 2’OFF
AMRAP
40 DU / 80 SU
8 KB Snatch alt arm @ 24/12 Kg
10 Box Jump Overs

Giovedì 24 Settembre
2015-09-24
WARM UP 10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
4 Sets of:
A1- Front Squat hold bottom pos 3” – 3 Reps
A2- GHD Back Extensions – 8 Reps
A3- Tuck Hold hang on bar – 30”
WOD From “Team Series Event 7”
21-15-9 Reps of:
OHS @ 50/35 Kg
TTB

Venerdì 25 Settembre
2015-09-25
WARM UP 10’ Groups Dynamics & Mobility
WOD For time:
25 Wall Ball @ 9/6Kg
400mt Run
25 Deadlift @ 80/50 Kg
400mt Run
25 KB russian swing @ 24/16 Kg
400mt Run
25 V-up/ tuck crunch
400mt Run

2015-09-26
WARM UP 10’ Groups Dynamics & Mobility
TEAM WOD of 2
AMRAP 7′
8 DB Snatch alt arm @ 20/10 Kg
8 DB (1 in front) Front Rack Lunges @ 20/10 Kg
-Rest 3′-
AMRAP 7′
5 Chin Ups Strict
7 Strict Press @ 30/15 Kg
-Rest 3′
– AMRAP 7′
5 Cal Row
5 Burpees over the row

Lunedì 28 Settembre
2015-09-28
WARM UP 10’ Groups Dynamics & Mobility
GYM STRENGTH STRICT HSPU
WOD
6 Intervals 2’ON, 2’OFF
100mt Run
7 Back Squat From the ground @ 50/ 35 Kg
ME HSPU /push ups

MARTEDI 29/09/15
2015-09-29
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
4/5 Sets of:
A1- KB 1 Leg Deadlift – 10 each leg
A2- Ring Rows – 6/8
A3- 1Leg V Ups – 10 each side
WOD
In 10′ Ladder Up of:
Reps 2,4,6,8… Power Snatch @ 35/25 Kg
Reps 5,10,15,… DU (SU 10,20,30,…)

MERCOLEDI 30/09/15
2015-09-30
WARM UP
10’ Groups Dynamics & Mobility
WOD
AMRAP 30′
800mt Run /750 Row (alt every round)
60mt Bear Crawl
-then-
3 Rounds of:
6/8 Ring Push Ups / Push Ups
12 Tuck Crunch
15 GTOH Plate @ 20/15 Kg

GIOVEDI 01/10/2015
2015-10-01
WARM UP:
10’ Groups Dynamics & Mobility
WL: POWER CLEAN
EMOM 8′ – 3-4 Reps in Cycling style @ across weight
WOD:
4 Rounds – all out, rest 90” between rounds
12 Box Jump Overs
12 Power Clean @ 60/40 Kg
12 Cal Row

VENERDI 02/10/2015
2015-10-02
WARM UP:
10’ Groups Dynamics
GYM STRENGTH & BB STRENGTH:
A1- Front Squat 4 x 5
A2- 1-Arm DB or KB Strict Press- 4 x 6-8 each arm hold top pos 3” each rep
WOD:
5′ AMRAP:
Max Burpees
-rest 5′-
5’AMRAP:
10 KB American Swing @ 24/16 Kg
10 Abmat Sit Ups

SABATO 03/10//2015
2015-10-03
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 3:
All Team must complete- switch as needed:
120 1-arm DB Snatch @ 20/10 Kg
120 SDHP @ 35/25 Kg
120 Back Rack Lunges @ 35/25 Kg
120 Deadlift @ 35/25 Kg
1200mt 1-Arm-DB-Farmer-Carry (switch member every 200mt- 100 DX,100 SX)

Lunedì 5 Ottobre
2015-10-05
WARM UP: 10’ Groups Dynamics & Mobility
WL: 3 Position Snatch
Every minute for 10′ minute
1 Low hang Snatch (full squat)
1 Mid thigh Snatch (full squat)
1 High Hang Snatch (full squat)
-Hold catch position 3” each rep-
WOD:
AMRAP 15′: 12 OHS @ 45/30Kg
400mt Run

MARTEDI 06/10//2015
2015-10-07
WARM UP:
10’ Groups Dynamics & Mobility
GYM:
Rope Climb- SKILLS
WOD:
8’AMRAP:
Ladder Up 2-4-6-8-…
Push Jerk @ 50/35 Kg
K2E
-Every round do 20 DU or 40 SU

MERCOLEDI 07/10//2015
2015-10-07
WARM UP:
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Back Squat – 4 x 6
A2- Strict Pull Up holding chin over the bar 2” – 4 x 5-8
Rest 60”
WOD:
10 Rounds of:
10 Pull Ups
10 Wall Ball @ 9/6 Kg

MERCOLEDI 07/10/2015
2015-10-07

GIOVEDI 08/10/2015
2015-10-08
WARM UP:
10’ Groups Dynamics & Mobility
STRENGTH:
DEADLIFT – In 12′ find 3RM of the Day
WOD:
5 Rounds of:
12 TTR/TTB
12 Deadlift @ 70% 3RM Just Found
12 OTB Burpees

VENERDI 09/10/2015
2015-10-09
WARM UP:
10’ Groups Dynamics & Mobility
WOD:
TEAM OF 2
40′ ROW- MAX CALORIES!!!

SABATO 10/10/2015
2015-10-10
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
-Cash In: 60 Thruster @ empty BB
5 Rounds (each member- alternating every rd)
6 Push Press @ 50/35 Kg
8 Hang Power Clean @ 50/35 Kg
10 Lateral Box Jump Overs
-Cash Out: 60 Thruster @ empty BB

LUNEDI 12/10/2015
2015-10-12
WARM UP:
10’ Groups Dynamics & Mobility
WL
HANG POWER CLEAN – EMOM 10′ – 3 Reps
WOD:
For Time:
10-8-6-4-2 Reps of:
Hang Power Clean @ 60/ 40 Kg
HSPU Strict /gym push up X2
-Row 250mt each roun

MARTEDI 13/10/2015
2015-10-13
WARM UP:
10’ Groups Dynamics & Mobility
GYM: TTB – SKILLS
WOD:
6′ AMRAP
8 TTB
8 Ball Clean @ 9/6Kg
-rest 3′-
6′ AMRAP
8 Down & Up
8 Ball Clean @ 9/6Kg

MERCOLEDI 14/10/2015
2015-10-14
WARM UP:
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Thruster from rack – 4/5 x 2 @ climbing weight
A2- Ring Dip Strict – 4/5 x 5-8
Rest 90”
WOD
For Time:
5 Rounds of:
30 DU or 60 SU
9 Thruster @ 40/30Kg
100 Run Sprint (50+50)

GIOVEDI 15/10/2015
2015-10-15
WARM UP:
10’ Groups Dynamics & Mobility
WOD:
5 Intervals 2’ON, 2’OFF
12/15 Cal Row
ME DB Snatch Alt Arm @ 20/10 Kg
MIDLINE
120 Abmat Sit Ups

VENERDI 16/10/2015
2015-10-16
WARM UP:
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Body Row – 5 x 10
A2- Strict Press Behind Neck – 5 x 8-10
Rest 60”
WOD
Ladder Up 10′
2,4,6,8… Reps of:
Hang Power Snatch @ 50/30 Kg
Deadlift @ 50/30 Kg
Push Ups H/Off

SABATO 17/10/2015
2015-10-17
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
200 Wall Ball @9/7 Kg
100 Air Squat
200 KB Russian Swing @ 24/16Kg
100 Tuck Crunch
-then-
Cash Out:
600mt Farmer Carry (200 each member) with KB and Medball

Lunedì 19 Ottobre
2015-10-19
WARM UP: 10’ Groups Dynamics & Mobility
WL
PUSH PRESS + PUSH JERK + SPLIT JERK
Every 90” X 8 : 1+1+1
WOD 6 Rounds of:
12 Push Press @ 60/40 Kg
9 Burpees Pull Up
6 Power Clean @ 60/40 Kg

MARTEDI 20/10/2015
2015-10-20
WARM UP:
10’ Groups Dynamics & Mobility
GYM SKILLS
PISTOLS
WOD
12’AMRAP
6 HSPU/3 wall climbs
6 Goblet Squat 24/16 KG
6 KB Swing 24/16 Kg

MERCOLEDI 21/10/2015
2015-10-21
WARM UP:
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Bench Press 4 x 5
A2- K2E Strict 4 x 6
WOD
7 Rounds:
7 Power Snatch @ 50/35 Kg
7 Box Jump Overs
7 K2E (Kipping)
