1 Dicembre 2017
2017-12-01
Gymnastic
A1- Strict C2B 4 x 5
A2- Hollow Hold 4 x 30”
A3- Tuck Hold b/w parllette 4 x 20”
WOD
7 Rounds of:
3 Deadlift @ 100/70 Kg
4 HSPU Strict or 8 Push Up
21 Double Unders or 60 DU

SABATO 02/11/17
2017-12-02
Warm Up
Group Dynamics & Mobility
SATURDAY TEAM WOD of 3
Rules:
2 members work together, the other rests then switch
AMRAP 8’:
Member 1 10 Cal Row
Member 2 Air Squat
Member 3 Rest
total score= calories accumulated + reps of air squat
-Rest 2’-
AMRAP 8’:
Member 1 10 Burpees
Member 2 Ground to Over Head Plate @20/10Kg
Member 3 rest
total score= burpees accumulated + reps of Ground to Over Head Plate -Rest 2’-
AMRAP 8’:
Member 1 10 KB Sumo Deadlift High Pull @ 32/24Kg
Member 2 Double Unders
Member 3 Rest
total score= KB SDHP accumulated + DU

LUNEDI' 4/12/2017
2017-12-04
WL – Barbell Cycling
EMOM 15’
MIN 1 Power Clean & Push Jerk – 5-7 reps @ light weight
MIN 2 12/15 Push Ups
MIN 3 20/30 Air Squat
WOD
For Time:
50 DB Push Press (not Jerk) @ 20/10Kg
1000mt Row

MARTEDI' 5/12/2017
2017-12-05
Gymnastics Skills
Pistols review – practice as followed
EMOM 15’
Min 1 – Pistols or assisted pistol 2-4 each leg
Min2 – HS Hold facing the wall – 20-30”
Min 3 – Tuck Crunch – 8-10
WOD
AMRAP 12’
30 Du or 90 SU
7 TTB or K2C
9 Hang Squat Clean #40/30kg

MERCOLEDI' 6/12/2017
2017-12-06
Gymnastic & Strength:
A1- Front Squat- 4-5 x 6-6-4-3-3 @climbing
A2- 1-Arm- Ring Rows 4-5 x 6/8 each arm
A2- Superman Arch with pvc pipe in OH position 4-5 x 12-15 reps Rest 60-90”
WOD
4-5 Intervals 90”ON, 90”OFF AMRAP
10 Box Jump Overs
10 Power Snatch @ 35/25Kg

GIOVEDI' 7/12/2017
2017-12-07
WOD : ALTERNATE EVERY 5′ X 28′
EVERY 5′
500mt ROW
12 BURPEES
MAX EFFORT AIR SQUAT
2′ REST
EVERY 5′
150 DU
20 BURPEES
MAX EFFORT R.SWING 24/16KG

VENERDI' 08/12/2017
2017-12-08
Gymnastic & Strength:
EMOM 16’
Odd Deadlift 3-4 reps @ climbing
Even strict ring dip -3-5 reps

WOD
AMRAP 12’
3 m.u / 6 pull ups
6 db squat snatch #15/10
12 front rack lunges #50/35kg
18 db snatch #15/10
24 Jump over the barbell

SABATO 9/12/2017
2017-12-09
TEAM WOD OF 3
All team must complete:
Cash in: 90 Alt arm KB Snatch @ 24/16 Kg – switching as needed
120 Medball Clean@ 9/6 Kg
120 Hang Power Clean @ 50/35 Kg
120 Pull Up
120 Shoulder to Over Head @ 50/35 Kg
120 Wall Ball@ 9/6 Kg
Cash out: 90 KB Swing @ 24/16 Kg – switching as needed

LUNEDI' 11/12/2017
2017-12-11
CONDITIONING
every 2’ x 16’
6 front squat + 15 v-ups
22/17 cal rower
WOD
for time:
3-6-9-12-15-18-21
thruster 35/25 unbroken*
*penalty 10 push ups

MARTEDI' 12/12/2017
2017-12-12
SKILL :ttb
EMOM 12’
12-15 ttb
12-15 ghd hyperextension
12-15 r.swing
1’ rest

WOD
3 Rounds
18 DB Snatch
18 box Jump
No rest
3rounds
18 wall ball
18 Mountain climber

MERCOLEDI' 13/12/2017
2017-12-13
WL
OHS Set Up from the ground – 3RM of the Day
WOD
AMRAP 10’:
Ladder Up of:
2-4-6-8-.. Push Press @ 40/30Kg
Over The Bar Burpees

GIOVEDI' 14/12/2017
2017-12-14
WOD
alt 3′ on / 2′ off x 30’
3’ON (AMRAP)
3 bar muscle ups/ 5 c2b/ 7 pull ups
9 SDHP@40/30Kg
2′ REST
3’ON (AMRAP)
6 hspu strict or 2 wall climb
9 SDHP@40/30kg
2′ REST

VENERDI' 15/12/2017
2017-12-15
WOD
5 Rounds of:
1’ Max Reps DU
1’ Rest
1’ Max Reps Push Jerk @ 50/35Kg
1’ Rest
1’ Max Reps MD clean 20/14 lbs 1’rest

SABATO 16/12/2017
2017-12-16
TEAM WOD OF 2
All team must complete, switching as needed:
50 Burpees-Pull Up
50 Hang Power Snatch @ 40/30 Kg
50 Box Jump @70/60cm
50 KB Swing @ 24/16 Kg
30 Burpees-Pull Up
30 Hang Squat Snatch @ 40/30 Kg
30 Box Jump @70/60cm
30 KB Swing @ 24/16 Kg
20 Burpees-Pull Up
20 OH Forward Lunges @ 40/30 Kg
20 Box Jump @70/60cm
20 KB Swing @ 24/16 Kg
Cash Out ALL TEAM TOGETHER 600m Run carrying KB!

LUNEDI' 18/12/2017
2017-12-18
Strength
A1- Deadlift 5 x 3 @ starting with heavy (85% 1 RM)
A2- HS Hold against wall 5 x 20-30”
WOD
AMRAP 6’:
8 Power Clean @ 50/35Kg
8 Push Up
-Rest 3’-
AMRAP 6’:
6 Push Jerk @ 50/35Kg
6 Burpees

MARTEDI' 19/12/2017
2017-12-19
Gymnastics
EMOM 12’:
Odd 1-4 Reps for quality of Bar M.U
Even 25” Mountain Climber
WOD
4 Rounds of:
50 Double Unders or 150 SU
20/17 cal row
25 Wall Ball 9/6kg

MERCOLEDI' 20/12/2017
2017-12-20
Gymnastic & Strength
A1- GHD Sit Ups Parallel tempo 2020 3-4 x 8-10
A2- Bench Press Closed Grip 3-4 x 5@climbing
A3- DB See Saw Press 3-4 x 16 total reps
Rest 60”
WOD
10 Rounds of:
12 Alt Arm KB Snatch @ 24/16 Kg 7 K2E
100mt Run

GIOVEDI' 21/12/2017
2017-12-21
WOD
6 Intervals 1’30” ON/1’30” OFF
200mt Row
(ALT) Max Reps Box Jump / Pull Ups / SDHP @50/35Kg

VENERDI' 22/12/2017
2017-12-22
WOD
10 Rounds For Time:
– 3 Squat Clean & Split Jerk @ 70/ 50 Kg
– 10 OTB Burpees

SABATO 23/12/2017
2017-12-23
SATURDAY TEAM WOD of 2
All team must complete:
Cash in: 100 Box Jump “I go-you go EVERY REP!” (use 1 box facing each other)
-switching as needed (if possible)
100 Alt Arm DB Snatch @ 20/10 Kg
75 Walking Lunges in pair synchronized
200 Ab mat Sit Ups
75 Walking Lunges in pair synchronized
100 Alt Arm DB Snatch @ 20/10 Kg
Cash out: 100 Box Jump “I go-you go EVERY REP!” (use 1 box facing each other)

MERCOLEDÌ 27/17/2017
2017-12-27
Gym Skills
Ring MUSCLE UPS Review transitions on low rings then
EMOM 10’: 1-2 Strict Ring MU Up + 1-2 Kipping Ring Muscle Ups or 1-3 transitions on low rings
WOD
12’ AMRAP:
30 DU
5 Deadlift @80/55Kg
9 HSPU or Plate Push Ups

GIOVEDI' 28/12/2017
2017-12-28
Gymnastic & Strength
4-5 Sets of:
A1- Front Squat – 3” stop bottom pos – reps 4-5 @climbing
A2- Pike Push Ups reps feet on box or Strict Ring Dip 8-10
A3- GHD Hip Extension Holding 3” top position reps 6-8
– rest 60”

WOD
Team of 2
20 to 2 *
-Cal row
-A.swing
*Each member must complete all rounds

VENERDI' 29/12/2017
2017-12-29
WOD
6 Intervals 3’ON, 2’ OFF AMRAP:
4 KB Snatch @ 24/16Kg (2+2)
5 Box Jump @ 30/24”
6 Knee to elbows
7 Down & Up

SABATO 30/12/2017
2017-12-30
TEAM WOD of 2
Rules:
1 member works until finishing the whole round, the other rests then switch
AMRAP 7’:
8 SDHP @ 35/25Kg
12 Air Squat
-Rest 2’-
AMRAP 7’:
8 Push Press @ 35/25Kg
12 Wall Ball @ 9/6Kg
-Rest 2’-
AMRAP 7’:
8 Thruster @ 35/25Kg
12 Bar Facing Burpees

MARTEDI' 02/01/2018
2018-01-02
WL
Power Snatch + Squat Snatch – 1 + 1 for max complex of the day in 12’

WOD
5 rounds of
80 du
20 KB Snatch 24/16kg

MERCOLEDI' 3/12/2018
2018-01-03
Gym Skills
Pistols – review and practice as followed
EMOM 10’:
Odd: 3-4 Pistol each leg
Even: 15”+15” Lateral side Plank
WOD
12’ AMRAP:
5 OHS @ 50/35Kg
7 Strict Chin Ups (4 for women)
12 Calories Row

GIOVEDI' 4/01/2018
2018-01-04
WOD
Amrap 20’
10 ttb
20 burpees box jump
Over
30 Goblet squat 16/12 kg
50 sit up

VENERDI' 5/01/2018
2018-01-05
Gymnastic & Strength
3-4 Sets of:
A1- Back Squat with 3” pause in bottom pos 4 x 4-3-2-2 @climbing
A2- 1-Arm-DB-Row reps 6-8 (each arm)
A3- Tuck Crunch reps 10-12
-rest 60”
WOD
For Time:
21-15-9 Reps of:
DB Power Clean & STOH @ 20/10Kg Wall Ball@9/6Kg

SABATO 6/01/2018
2018-01-06
SATURDAY TEAM WOD of 2
Rules:
1 member works until finishing the whole round, the other rests then switch WOD:
5 Rounds each member:
10 Calories Row
5 Deadlift @80/60Kg
-then-
4 Rounds each member:
10 KB Russian Swing @ 32/24 Kg
10 KB Front Squat @ 32/24 Kg
-then-
3 Rounds ALL TEAM SYNCRO!!
200mt Run
20 Burpees

LUNEDI' 8/01/2018
2018-01-08
MIDLINE
3-5 SET FOR QUALITY OF:
20” HOLLOW BODY
10 HOLLOW ROCK
10 V-UPS
20” SUPERMAN HOLD
8 REVERSE HOLLOW ROCK
8 GHD HYPEREXTENSION PAUSE 3” TOP POSITION

STRENGHT
F.SQUAT (light weight to 1 RM)
5/5/3/3/2/2/1

WOD OPEN WOD 11.3
Complete as many rounds and reps as possible in 5 minutes of:
-Squat clean (165lb / 75kg)
-Jerk (165lb / 75kg)
