LUNEDI 26/09/2016
2016-09-26
WARM UP: 10’ Groups Dynamics & Mobility
WL
OHS From the Ground – 2RM
WOD:
3 Intervals 3’ON, 3’OFF
400mt Run
12 Box Jump
ME Alt Arm DB Snatch 30/15 Kg

Martedì 27 Settembre
2016-09-27
WARM UP:
10’ Groups Dynamics & Mobility
Gym Skills : Rope Climb
For Advanced
EMOM 10′: 1/2rope
WOD:
12’AMRAP:
5 Hang Power Clean @ 70/50 Kg
7 Pull Ups
9 OTB Burpees

Mercoledi 28 Settembre
2016-09-28
WARM UP: 10’ Groups Dynamics & Mobility
STRENGTH:
Thruster From Rack 5 x 3 @ climbing
Ring Rows 5 x 10
WOD:
5 Rounds For Time:
21 Wall Ball @ 9/6Kg
15 Tuck Crunch

GIOVEDI 29/09/2016
2016-09-29
WARM UP:
10’ Groups Dynamics & Mobility
STRENGTH & GYM STRENGTH:
A1- Push Press Behind Neck SN Grip 5 x 5 @ climbing
A2- Superman Hold 5 x 30”
A3- DB Lunges 5 x 6 each leg @ AHAP
WOD:
“Isabel”
30 snatch for time @ 60/40 Kg

Giovedì 30 Settembre
2016-09-30
WARM UP: 10’ Groups Dynamics & Mobility
WOD: 4 Rounds of:
30” Max HS Hold against wall
30” Rest
30” Max Cal Row
30” Rest
30” Max Push Ups
30” Rest
30” Max One leg V Up
30” Rest
30” Max 1-arm-KB Swing alt arm every rep @ 24/16
30” Rest

Sabato 1 Ottobre
2016-10-01
TEAM WOD of 3:
All Team must complete- switch as needed:
600mt 1-Arm-DB-Farmer-Carry (switch member every 200mt- 100 DX,100 SX)
120 1-arm DB Snatch @ 20/10 Kg
90 Box Jump Overs
60 Burpees
600mt 1-Arm-DB-Farmer-Carry (switch member every 200mt- 100 DX,100 SX)
120 Lunges
90 Mountain Climber each leg
60 K2E
600mt Run as a Team all together

Lunedì 3 Ottobre
2016-10-03
WARM UP: 10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Back Squat – 4 x 2 reps
A2- Strict Pull Up holding chin over the bar 2” – 4 x 3
WOD:
10 Rounds of:
5 Power Clean @ 60/40 Kg
10 Wall Ball @ 9/6 Kg

MARTEDI 04/10/2016
2016-10-04
GYM: KIPPING PULL UP
EMOM 12′
Min1- 3-6 Kipping Pull for quality
Min2- Plank Hold (whole minute)
Min3- 8-12 Burpees
WOD:
3 Rounds of:
25 Cal Row
25 KB Swing @ 24/16 Kg

MERCOLEDI 05/10/2016
2016-10-05
WL:
3 Position Snatch: Every 1′ x 8
1 Low hang Snatch (full squat)
1 Mid thigh Snatch (full squat)
1 High Hang Snatch (full squat)
WOD:
AMRAP 10′:
10 OHS @ 35/25 Kg
100mt Run

GIOVEDI 06/10/2016
2016-10-06
WOD:
5 Rounds of:
1’ Max Reps Push Ups h/off
1’ Max Reps DU or SU
1’ Max Reps Abmat Sit Ups
1’ Max Reps Alt Arm DB Snatch @ 20/10 Kg
1’ Rest

VENERDI 07/10/2016
2016-10-07
STRENGTH:
DEADLIFT – 5RM of the Day
WOD:
5 Intervals 90” ON, 90” OFF
100mt Run
12 Deadlift @ 50% 5RM Just Found
ME OTB Burpees

Sabato 8 Ottobre
2016-10-08
TEAM WOD of 2, switching as needed:
2 rounds:
50 Thruster @ empty BB
40 Cal Row
30 Lunges with empty BB in front rack
40 Pull Up/ring row for beginners

Lunedì 10 Ottobre
2016-10-10
WARM UP: 10’ Groups Dynamics & Mobility
WL SQUAT CLEAN – EMOM 10′ – 2 Reps @ Climbing weight
WOD: For Time: 10-8-6-4-2 Reps of:
Cal Row
Squat Clean @ 60/ 40 Kg
Push Up x2

MARTEDI 11 OTTOBRE
2016-10-11
WOD:
5 Intervals 3’ON, 3’OFF
400mt Run
ME KB Snatch Alt Arm @ 24/12 Kg
MIDLINE
For Time: 100 ABMAT SIT-UP

MERCOLEDI 12/10/2016
2016-10-12
STRENGTH:
A1- Push Press – 4 x 3 @ climbing weight
A2- C2B/Pull Up Strict – 4 x 3
A2- GHD Sit Up tempo 2020- 4 x 8
WOD:
21-15-9 reps
OHS @ 50/35 Kg
Bar Facing Burpees

GIOVEDI 13/10/2016
2016-10-13
GYMNASTICS
EMOM 12’
Odd TTB or K2E/K2C 3-4 for quality
Even Goodmorning @ light weight – 6-8 reps
WOD:
5′ AMRAP
10 KB Swing @ 24/16 Kg
10 Lateral Box Jump
10 KB SDHP @ 24/16 Kg
-rest 5′-
5′ AMRAP
10 KB Swing @ 24/16 Kg
10 Lateral Box Jump
10 KB SDHP @ 24/16 Kg

VENERDI 14/10/2016
2016-10-14
GYM STRENGTH & BB STRENGTH:
A1- DB Lunges- 4 x 8-10 Each Leg
A2- Ring Dip Strict or pike push ups – 4 x Max Reps UB
WOD
AMRAP 10′
5 C2B/Pull Up
10 Power Snatch @ 35/25 Kg

SABATO 15/10/2016
2016-10-15
TEAM WOD of 2, switching as needed (no rest during 4’ window work for both partners):
In 4 ‘ Max Reps Burpees, while partner “rest” in Plank Hold
-rest 2’-
In 4 ‘ Max Reps Wall Ball @ 9/6 Kg, while partner “rest” Hanging From the bar
-rest 2’-
In 4 ‘ Max Reps GTOH Plate @ 20/15 Kg, while partner “rest” in squat bottom position
-rest 2’-

Lunedì 17 ottobre
2016-10-17
WL: SPLIT JERK
Every 90” X 6: 3 Reps holding receiving pos 3”
WOD 4 Rounds of:
400mt Run
12 Burpees
6 Power Clean @ 70/50 Kg

MARTEDI 18/10/2016
2016-10-18
GYMNASCTIC
EMOM 10′
ODD: 1-3 WALL CLIMB
EVEN: 30-45” SUPERMAN HOLD
WOD
12’AMRAP
10 DB Push Press @ 20/10 Kg
8 DB Alt leg Step Ups @ 20/10 Kg
6 KB Swing @ 32/24 Kg

MERCOLEDI 19/10/2016
2016-10-19
GYM STRENGTH & BB STRENGTH:
A1- Bench Press 4 x 5 @ climbing
A2- K2E/K2C Strict 4 x 6-8
WOD
5 Rounds:
7 OHS @ 70/50 Kg
14 Cal Row

GIOVEDI 20/10/2016
2016-10-20
WOD
AMRAP 20’
50 DU
-then-
3 Rounds of Strict Cindy:
5 strict Chin Ups-
10 perfect gym push ups
15 Air Squat with hands crossed
behind the head

VENERDI 21/10/2016
2016-10-21
STRENGTH:
Back Squat5 x 3 reps
WOD
For Time:
21-15-9
Deadlift @ 80/55 Kg
TTB or K2E

Lunedì 24 Ottobre
2016-10-24
WL Snatch Deadlift + Snatch Pull + Power Snatch – 1+1+1 x 6 @ climbing
WOD: 5 Rounds of:
15 Power Snatch @ 35/25 Kg
15 OTB Burpees

MARTEDI 25/10/2016
2016-10-25
GYM
4-5 Sets not for time:
– 10 goblet squat
– 3-5 Chin up tempo 2020
– 45” accumulated HS Hold
Rest after each set 60-90”
WOD:
For Time:
45 Thruster @ 40/30 Kg
45 Pull Up

MERCOLEDI 26/10/2016
2016-10-26
BB STRENGTH:
Back Squat 4 x 4
WOD
3 Intervals 3’ ON, 3’0FF
AMRAP
12 Box Jump
12 Push Up
12 Wall Ball @ 9/6 Kg

GIOVEDI 27/10/2016
2016-10-27
GYM STRENGTH & BB STRENGTH
Push Press Behind Neck SN grip from the ground 4 x 8-10
Hollow Hold 4 x 30” accumulated
WOD
AMRAP 14’:
21 Cal Row /15 Woman
7 Hang Power Clean & STOH @ 60/ 40 Kg
21 DU or 60 SU

VENERDI 28/10/2016
2016-10-28
WOD:
25’AMRAP:
4 Rounds of:
8 TTB or K2E or K2C
10 Down& Ups
12 KB Russian Swing @ 24/16 Kg
– Then-
1K Run

SABATO 29/10/16
2016-10-29
TEAM WOD of 2, I go –You go every rd:
8’ to establish max rounds of: 10 Alt Arm DB Snatch @ 20/10Kg – 100mt Row
-rest 2’-
8’ to establish max rounds of: 7 Back Squat From The ground @ 60/40 Kg– 7 Bar facing Burpees
-rest 2’-
8’ to establish max rounds of: 100mt Run – 20mt Bear Crawl

Lunedì 31 Ottobre
2016-10-31
GYM STRENGTH & BB STRENGTH:
A1- Front Squat 4 x 6 @ Climbing
A2- Strict Ring Dip 4 x 5-7 hold top pos 3” each rep
WOD: 12′ AMRAP:
9 DB Power Clean & Press (every rep starts touching the ground with both DBs) @ 20/10 Kg
5 C2B/Pull Up
