LUNEDI’ 16/7/2018
2018-07-16
GYMNASTIC
12’ EMOM

LATERAL SIDE PLANK DX
LATERAL SIDE PLANK SX
GHD SORENSEN HOLD 20’’

WOD
AMRAP 13’
7 ALT DB SNATCH #20/10
6 TTB
7 AL DB SNATCH
6 PULL UPS

MARTEDI’ 17/7/2018
2018-07-17
WL
C&J
2 SQ CLEAN NO T&GO and 1 SPLIT JERK #HEAVY CLIMBING
WOD
6 RNDS (CAP 11’)
5 DL #100/75
7 BOX JUMP
9 BURPEES

MERCOLEDI’ 18/7/2018
2018-07-18
FUNCTIONAL BB
4 SET OF:
4 TEMPO BENCH PRESS 3X3X #LIGTH WEIGHT
5 TEMPO PUSH UPS 3X3X
RES AS NEEDED
WOD
12’ AMRAP
6 HPC #60/45
5 F.SQ
4 THRUSTERS

GIOVEDI’ 19/7/2018
2018-07-19
TEAM WOD OF 2
3 RNDS (24’)
1’ PARTNER A / 1’ PARTNER B
ME CAL ROW
BAR MU/C2B/PULL UPS/RING ROW
PUSH PRESS 40/25
DU

VENERDI’ 20/7/2018
2018-07-20
STRENGTH
BACK SQUAT
2 SET OF:
5 #LIGHT WEIGHT
5 #LIGHT WEIGHT
3 #MEDIUM
1 #HEAVY
WOD
6 RNDS (CAP 13’)
10 A.SWING #24/16
5 DX F.RACK KB LUNGES ( ALT LEG)
5 SX F.RACK KB LUNGES ( ALT LEG)
200 MT RUN

LUNEDI’ 23/7/2018
2018-07-23
WL
6 SET OF:
1 CLEAN PULL + 2 HANG P.CLEAN #HEAVY CLIMBING
WOD
AMRAP 12’
20 R.SWING #32/24
30 SIT UPS
6 BURPEES
EV 3’ 100 mt RUN

MARTEDI’ 24/7/2018
2018-07-24
GYMNASTIC
PISTOLS REVIEW
THEN
EVERY 1’ X 8’
4/8 PISTOLS ( o la progressione a cui si è arrivati a fare )
WOD
3’ ON/1 OFF x 4 RNDS
AMRAP
10 WALL BALL 9/6kg
20 PUSH H/R
30 DU

MERCOLEDI’ 25/7/2018
2018-07-25
STRICT PRESS
5/5/3/2/2/2/1 #MEDIUM CLIMBING
WOD
BETTY
5 RNDS FOR TIME (CAP 14’)
12 PUSH PRESS #60/40
20 BOX JUMP

GIOVEDI’ 26/7/2018
2018-07-26
WOD (CAP 30’)
CASH IN: 1000 ROW
THEN
30 HANG P.SNATCH #40/25
30 LATERAL BURPEES OVER THE BAR
30 HANG POWER CLEAN
30 LATERAL BURPEES OVER THE BAR
30 HANG P.SNATCH
THEN
CASH OUT: 800 RUN

VENERDI’ 27/7/2018
2018-07-27
STRENGTH
5 SET
3 TEMPO BACK SQUAT #MEDIUM CLIMBING 5X5X
WOD
FOR TIME ( CAP 15’)
40/30/20/10
PULL UPS
ALT DB C&J #25/15
EVERY TIME YOU LEAVE THE DB OR THE BAR 10 AIR SQUAT

SABATO 28/7/18
2018-07-28
Team of 2 switch as needed

100 Kb Swing 24/16 kg
100 OHS 40/25 kg
100 Burpees over partner (Holding plank position)

Cash Out
10 x 100 mt sprint

LUNEDI’ 30/7/18
2018-07-30
ENDURANCE
8 X 200mt #ALL OUT
1’ ACTIVE REST ( JOGGING)
WOD
5 RNDS FOR TIME (10’ CAP)
12 SDHP #40/25
12 PUSH PRESS

MARTEDI’ 31/7/2018
2018-07-31
LOW BODY STRENGTH
EV 1’30’’
10/8/6/4/2/4/6/8/10
DEADLIFT + 30 DU
#HEAVY CLIMBING ( arrivati a 2 scendere di peso con la stessa progressione usata precedentemente)
WOD
3’ON-1’OFF X 3RNDS
10 THRUSTERS #20/15
8 BOX JUMP
10 PUSH UPS

MERCOLEDI’ 1/8/18
2018-08-01
GYMNASTIC
EV 1’ X 10’
RX: 2 SWING + 1 RING MU + 1 STRICT RING DIP
INTERMEDIO 1: 2 SWING + 1 BAR MU + 1 STRICT DIP
INTERMEDIO 2: 2 SWING + 2 C2B/2PULL UPS
SCALED: 3 SWING + 4 RING ROW
WOD
FOR TIME (16’ CAP)
40/30/20
A.SWING #24/16
GOBLET SQUAT
SIT UPS

GIOVEDI’ 2/8/18
2018-08-02
TEAM WOD OF 2
2000 ROW ( I GO YOU GO)
60 DBS CLEAN #20/15 (I GO YOU GO)
1000 MT RUN ALL TEAM (1 MEMBER WITH 1 PLATE #20/15)

VENERDI’ 3/8/18
2018-08-03
WL
E2mom x 12’
6 P.SNATCH #40/25 + 6 HSPU
WOD
3 RNDS FOR TIME (CAP 14’)
8 PULL UPS
30 HANG POWER SNATCH 40/25
EV TIME DROP BB: 4 LAT BURPEES

SABATO 4/8/18
2018-08-04
Team of 2
Amrap 25
20 medball clean 20/14lb
30 du/60 su
20 lunges
I go you go

LUNEDI’ 6/8/18
2018-08-06
MIDLINE
3 SET:

10 TTB STRICT/ 10 K2C STRICT
10 GHD SIT UPS
12 KIPPING TTB/ 12 KIPPING K2C
REST AS NEEDED BTW EXERCISES –

WOD
AMRAP 12’
-BUY IN-
20 OHS 40/25
THEN
20 DEADLIFT #60/45
15 LATERAL BURPEES OVER THE BAR
10 STOH

MARTEDI’ 7/8/18
2018-08-07
UPPER BODY STRENGTH
5 SET OF:
5 BENCH PRESS #HEAVY CLIMBING
5 BB ROW #LIGHT WEIGHT
WOD
4 RNDS (11’ CAP)
10 P.CLEAN #50/35
10 B.SQUAT
12 PULL UPS /14 RING ROW

MERCOLEDI’ 8/8/18
2018-08-08
WEIGHTLIFTING CONDITIONING
ALT EMOM 15’

6 HANG P.SNATCH #50/35
6 HANG SQUAT SNATCH
6 P.SNATCH
6 SQUAT SNATCH
1’ REST

WOD
FOR TIME (12’ CAP)
100/80/60/40/20 DU (SU x 3)
EVERY SET: 200 RUN

GIOVEDI’ 9/8/18
2018-08-09
TEAM WOD
3 rnds
1000MT ROW
20 DBs THRUSTERS 20/10
6 BAR MU/8 C2B/10 PULL UPS/12 RING ROW

VENERDI’ 10/8/18
2018-08-10
GYMNASTIC CONDITIONING
EMOM 12’

30’’ ME HSPU/30’’ ME PUSH UPS
1’’ ME BURPEES
2’ REST

WOD
4 RNDS (15’)
12 DX KB SNATCH#24/16
12 SX KB SNATCH
20 BOX JUMP

LUNEDI’ 13/08/18
2018-08-13
WL
EVERY 1’30’’ X 15’
1 SQUAT CLEAN + 3 JERK (ANY STYLE) #MEDIUM CLIMBING
WOD
21/15/12/9/6/3 (14’ cap)
F.SQUAT #60/40
LATERAL BURPEES

MARTEDI’ 14/08/18
2018-08-14
ACCESSORY
5 SET OF:
5 TEMPO BB GOODMORNING #LIGHT WEIGHT 5X5X + ME BAND GOODMORNIG #FAST
PLANK WITH PLATE #HEAVY WEIGHT
ME V-UPS/ SIT UPS
REST AS NEEDED
WOD ( CAP 14’)
10/8/6/4/2 GTO 50/35
14 TTB/18 K2C
30 DU/60 SU

GIOVEDI’ 16/08/18
2018-08-16
TEAM WOD
AMRAP 30’
60 BOX JUMP OVER (I GO YOU GO)
50 SINCRO SIT UPS
40 SINCRO PUSH UPS
30 A.SWING #24/16 (I GO YOU GO)
20 PULL UPS (I GO YOU GO)

VENERDI’ 17/8/18
2018-08-17
DEADLIFT
EVERY 1’ X 12’
3 DEADLIFT T&GO #MEDIUM WEIGHT CLIMBING
WOD
3’ ON 1’ OFF X 5 INT
6 P.SNATCH #50/35
5 OHS
ME RUN

LUNEDI’ 20/8/18
2018-08-20
GYMNASTIC EMOM (8’)

3 BAR MU/4 C2B/ 4 PULL UPS/ 6 RING ROW
4 TTB STRICT/ 8 K2C STRICT
3 BAR MU/4 C2B/ 4 PULL UPS/ 6 RING ROW
6 KIPPING TTB / 12 KIPPING K2C

WOD
6’ AMRAP X 2 ( BTW 3’ REST)
30 DU/60 SU
6 PISTOLS/ 15 AIR SQUAT
6 HSPU/ 12 PUSH UPS
FOCUS: MANTENERE IN ENTRAMBI GLI AMRAP DEI RISULTATI SIMILI, NON CROLLARE NEL SECONDO, PIUTTOSTO CERCATE DI MIGLIORARE.

MARTEDI’ 21/8/18
2018-08-21
WL
-SNATCH-
IN 7’
3 SET OF: 5 HIGH PULL (no t&go) #technical weight
DIRECTLY
IN 7’
3 SET OF: 4 MUSCLE SNATCH (no t&go) #technical weight
FOCUS: lavorare bene sul tirare alto il bilanciere portando alti i gomiti e estendendo bene caviglia/ginocchio/anca. ATTENZIONE a non portare avanti il mento nella fase di tirata.
RICERCARE TRASFERT DEL LAVORO DI HIGH PULL POI SUL MUSCLE SNATCH.
WOD
6 RNDS FOR TIME (CAP 13’)
10 BOX JUMP
6 WALL BALL 9/6 Kg
12 DB SNATCH #20/10

MERCOLEDI’ 22/8/18
2018-08-22
ACCESSORY
-SHOULDERS-
4 SET OF:
6 DOUBLE KB Z-Press
10 BAND PULL-APARTS
10 SCAPULAR PULL-UPS
6 PULL UPS NEGATIVE ( usare box o elastico per scalare)
REST AS NEEDED
FOCUS: mantenere alta la qualità dei movimenti, lavorare bene sulla cuffia dei rotatori QUINDI NON ELEVARE LA SPALLA.
WOD
AMRAP 14’
10 BURPEES
20 ALT-KB CLEAN #24/16
10Mt dx+ 10Mt sx FARMER CARRY
NB: 1 solo kb

GIOVEDI’ 23/8/18
2018-08-23
WOD
25’ AMRAP
TEAM OF 2
800 RUN (ALL TEAM)
10 SYNCRO PUSH PRESS 40/25
1000 ROW ( I GO YOU GO)
10 SYNCRO P.SNATCH
