MARTEDI 20/06/2017
2017-06-20
STRENGTH :
A1- Back Squat 3 x 10-8-6 reps @60%-70%-75%1RM
A2- Chin Over the Bar Isometric Hold 3 x Max effort
WOD:
5 Rounds for time of:
7 Deadlift @ 80/55Kg
15 Wall Ball @ 9/6Kg
21 Double Unders or 50 SU

MERCOLEDI 21/06/2017
2017-06-21
STRENGTH:
Strict press from the ground 3-4 x 10 Sets
WOD:
AMRAP 14’:
10 Bar Facing Burpees
8 Hang Power Clean @ 60/40Kg
6 Push Press @60/40Kg

GIOVEDI 22/06/2017
2017-06-22
WOD: AMRAP 20′
RUN 400 MT
20 TTB
10 BSQ@60/40

VENERDI 23/06/2017
2017-06-23
SKILLS: Strict Ring Muscle Up
10’ in EMOM style – 1-2 res for quality
WOD:
4 Intervals 2’ON, 2’ OFF
AMRAP:
250mt ROW
ME Box Jump Overs

Sabato 24 Giugno
2017-06-24
Partner wod: “Muscles and oxygen”
0- 5′
20 power snatch 60/40kg
max d.u//s.u
5’-10’
20 stoh (each member)
max cal bike
10’-15’
25 power clean
max reps burpees
15’-20’
front squat
max mt run

LUNEDI 26/06/2017
2017-06-26
EMOM 12’:
Odd: 10 KB Russian Swing @ 32/20Kg
Even: 5-7 Strict Chin Up
WOD:
30 Chest to Bar/ Pull Up
50 DL @60/40
30 Push Jerk @60/40
1000 mt Run

MARTEDI 27/06/2017
2017-06-27
STRENGTH:
A1- Thruster from Rack 4 x 5 reps @climbing
A2- GHD Hip extension 4 x 10
A3 – “Star”lateral side plank – 4 x 30”+30”
WOD:
15-12-9-6-3 of:
Power Clean@ 70/45Kg
Box Jump Over

MERCOLEDI 28/06/2017
2017-06-28
EMOM 10’:
Odd: 4 Kipping HSPU
Even: 8 DB Lunges (Heavy)
Partner Wod
3000 mt Row (I go You go)
-directly into-
20-40-60-80-100 Reps:
Double Unders (SU: x3)
Sit Up

GIOVEDI 29/06/2017
2017-06-29
GYM: 3 Rounds
1′ Max Effort Hollow Hold
1′ Max Effort Tuck position on the bar
1′ Max Effort Plank
1′ Rest
WOD: 14′ AMRAP
12 DB DL @20/15 KL
9 DB Hang Squat Cleans
6 DB Push Jerks

VENERDI 30/06/2017
2017-06-30
STRENGTH:
EMOM16’
Odd: FSQ (from the ground)- 5 reps @climbing start @50%1RM
Even: HS Hold 20”-30”
WOD:
For time:
9-15-21 Sumo Deadlift High Pull @ 50/35Kg
12-9-6 STRICT HSPU or PUSH UPS h/off

SABATO 01/07/2017
2017-07-01
TEAM WOD of 2:
5 Rounds each- 10 in total – switch every rounds:
150mt Row
10 Thruster empty bb
5 Strict K2E
-then-
50 Synchro tuck crunch
-then-
10 Rounds each – 20 in total – switch every rounds:
100mt Run
10 Burpees
10 lunges (each leg total 20)

LUNEDI 03/07/2017
2017-07-03
EMOM: 12′
ODD: Heavy Squat Clean 2 reps
EVEN: 3-4 Wall Climb
WOD: Grace

MARTEDI 04/07/2017
2017-07-04
SKILLS:
Bar Complex
EMOM 8-10’: 6 Hollow body/superman Swing + 4 Kipping Pull Up for quality + 6 Hollow body/superman Swing .
WOD:
For Time:
20-16-10 reps of:
Hang Power Snatch @ 40/30Kg
Front Rack Lunges@ 40/30 kg

MERCOLEDI 05/07/2017
2017-07-05
STRENGTH:
A1- Deadlift 4×8
A2- Parallette Pass Through 4x 8
WOD:
5 Intervals 1’30” ON, 1’30” OFF
20 KB Swing @ 24/16Kg
10 Push Ups hands off
ME Double Unders

GIOVEDI 06/07/2017
2017-07-06
WL:
Push Jerk + Split Jerk + Split Jerk behind neck – 1+1+1 x 6-8 sets@ climbing
WOD:
3 Rounds of:
10 Push Jerk @ 60/40Kg
200mt Run
10 Power Clean @ 60/40Kg
150mt Row

VENERDI 07/07/2017
2017-07-07
SKILLS: Kipping Ring Dip
WOD:
“Mary”
AMRAP 20’:
5 HSPU or 5 Plate Push Up
10 Pistol alt leg or 10 Goblet Squat
15 Pull Ups

SABATO 08/07/2017
2017-07-08
Surprise!

Lunedi 10/07/2017
2017-07-10
“Double Helen”
3 Rounds of:
800mt Run
40 KB Swing @ 24/16 Kg
20 c2b/ Pull Up

MARTEDI 11/07/17
2017-07-11
STRENGTH
Front Squat – 2 reps @85% x 3 sets
“The Chief”
5 Intervals of 3′ AMRAP: – rest 1′ b/t intervals
3 Power Clean @60/40kg
6 Push ups
9 Air Squat

MERCOLEDI 12/07/17
2017-07-12
WL
SN DEADLIFT + SN PULL + HANG PW SNATCH
Every 90”x 8 – 3 + 2+ 1 @ climbing weight
WOD
4 Rounds of:
21 Deadlift @ 50/35 Kg
12 Back Rack Lunges @ 50/35 Kg
40 DU or 80 SU

GIOVEDI 13/07/17
2017-07-13
STRENGTH
A1- Strict Press BN SN Grip 4 x 6-8 @ climbing weight
A2- KB Windmill 4 x 6-8 each side
WOD
Ladder Up in 12’
1,2,3,4..
DB Thruster @ 20/10 Kg
DB Burpees @ 20/10 Kg

VENERDI 14/07/17
2017-07-14
STRENGTH
A1- Over Head Squat 5 x 10-8-6-4-2 reps @climbing
A2- Tuck Hold (on the bar) 5 x max effort
Rest 60”
WOD
For time:
1000 MT run
50 Wall Ball 20/14lbs
30 TTB/K2C

SABATO 15/07/17
2017-07-15
TEAM WOD, switch as needed
AMRAP 35’
Cash in:
15 Rounds of Strict Cindy (5 strict pull up + 10 perfect gym push ups + 15 air squat) – switch every round-
-then in the remaining time switching as needed-
30 Shoulder to Over Head 50/35 kg
60 cal row
30 Shoulder to Over Head 50/35 kg
60 cal row
30 Shoulder to Over Head 50/35 kg
60 cal row

LUNEDI 17/07/17
2017-07-17
STRENGTH
A1- Strict Pull Up 4 x 6-8 reps
A2- Back Squat 4 x 10-8-6-4 reps @climbing starting from 65%
A3- Tuck Crunch 4 x 12
WOD
3 rounds of:
400mt Run
12 Squat Clean @ 70/45 Kg

MARTEDI 18/07/17
2017-07-18
WOD
“FGB”
5 Rounds of:
1’ Wall Ball @ 9/6 Kg
1’ SDHP @ 35/25 Kg
1’ Box Jump
1’ Push Press @ 35/25 Kg
1’ Cal Row
1’ Rest

MERCOLEDI 19/07/17
2017-07-19
GYMNASTICS
EMOM 12’
Min 1 – HS Hold + HSPU Kipping – 15” + 4 reps
Min 2 – Kipping Ring Dip 10-15 reps
Min 3 – Stick ABmat Sit Ups – 8-10
WOD
4 Intervals 2’ ON 2’OFF
AMRAP
6 Power Clean @60/40Kg
9 FSQ
12 push Ups h/off

GIOVEDI 20/07/17
2017-07-20
WL
POWER SNATCH – EMOM 10’
3 Reps drop & go every rep @ climbing weight
WOD
AMRAP 10’
10 Alt arm DB Snatch @ 25/15 Kg
10 Pull Up

VENERDI 21/07/17
2017-07-21
STRENGTH
Bench Press – 4 reps x 5 sets
Esegui 1″ di stop al petto ogni rep.
WOD
For time:
30 OTB Burpees
15 Hang Power Clean @ 60/40 Kg
21 TTB
20 OTB Burpees
12 Hang Power Clean @ 60/40 Kg
15 TTB
10 OTB Burpees
9 Hang Power Clean @ 60/40 Kg
9TTB

Sabato 22 Luglio
2017-07-22 08:00 - 17:00 (Europe/Rome)
TEAM WOD
60 thrusters 40/30
60 Power snatches 40/30
60 pull ups
600 m run
90 thruster
90 power snatch
90 push up
900 m row

LUNEDI 24/07/17
2017-07-24
WL
HANG SQUAT CLEAN 2RM of the Day
WOD
AMRAP 8’
8 Power Clean @ 55-65% above
8 TTB
8 Deficit Plate Push Ups
