Lunedì 11 Luglio
2016-07-11
Warm Up Group Dynamics & Mobility
WL & Gymnastics
EMOM 12’
Odd: OHS From the ground – 5 reps @ climbing
Even: Ring Dip Strict 4-6 reps
WOD
30-20-10 reps of:
alt arm DB snatch @ 20/15 Kg
cal row

MARTEDI 12/07/2016
2016-07-12
Warm Up
Group Dynamics & Mobility
Gymnastics
EMOM 12’
Min 1 – TTRing 6-8
Min2 – HS Hold facing the wall – 20-30”
Min 3 – Lateral Side Plank – 20”+20”
Wod
For Time:
21 Power Clean @ 50/35 Kg
400mt Run
15 Push Press @ 50/35 Kg
400mt Run
9 Power clean & Push Press @ 50/35 Kg
400mt Run

MERCOLEDI 13/07/2016
2016-07-13
Warm Up
Group Dynamics & Mobility
WOD
5 Rounds of:
1’ME Burpees Plate @ 20/15 Kg
1’ME Front Rack Plate Lunges @ 20/15 Kg
1’ME Abmat Sit Up
1’ME DU
1’Rest

GIOVEDI 14/07/2016
2016-07-14
Warm Up
Group Dynamics & Mobility
Gymnastic & Strength:
A1- Deadlift- 5 x 5
A2-C2B/Pull Up Strict 5 x ME
WOD
4 Intervals 90”ON, 90”OFF
AMRAP
7 K2E
7 KB SDHP @ 24/16 kG
7 Box Jump

VENERDI 15/07/2016
2016-07-15
Warm Up
Group Dynamics & Mobility
WOD:
AMRAP 20′
6 Kipping Pull Up
8 FSQ @ 60/40 KG
10 OTB
12 KB Swing @ 24/16 KG

Sabato 16 Luglio
2016-07-16
31 HEROS

Lunedì 18 Luglio
2016-07-18
Warm Up Group Dynamics & Mobility
WL
Push Press + Push Jerk + Split Jerk fro the ground – 6-8 x 1 + 1 + 1 @ AHAP
WOD
4 Rounds for time:
20 Deadlift @ 80/55 Kg
30 Abmat Sit Ups

MARTEDI 19/07/2016
2016-07-19
Warm Up
Group Dynamics & Mobility
Gymnastics
EMOM 15’
Min1 Kipping Pull Up 2-4 reps for quality
Min2 Perfect gym push up 6-10 reps
Min3 DU practice for 40”
Aerobic Capacity
500mt Row
400mt Run
250mt Row
200mt Run
-no rest b/w row and run, rest 120” after whole round then repeat

MERCOLEDI 20/07/2016
2016-07-20
Warm Up
Group Dynamics & Mobility
Gymnastic & Strength
A1- Back Squat 5 x 2 @ climbing
A2- Plank 5 x 30-40”
WOD
AMRAP 12’
14 Alt Arm KB Snatch @ 24/16Kg
14 KB Front Rack Lunges
7 HSPU or 5 Walking Push Up

GIOVEDI 21/07/2016
2016-07-21
Warm Up
Group Dynamics & Mobility
WOD
AMRAP 25’
200mt Run / 250mt Row (aternating)
1 Rope climb or 5-7 strict chin up
200mt Run / 250mt Row (aternating)
10 Muscle Clean @ 40/25 Kg
200mt Run / 250mt Row (aternating)
15 Wall Ball @ 9/6 Kg
200mt Run / 250mt Row (aternating)
20 tuck crunch

VENERDI 22/07/2016
2016-07-22
Warm Up
Group Dynamics & Mobility
Gymnastic & Strength
4-5 Sets for quality:
A1- KB Windmill- 8-10 Reps each leg
A2- Cuban Rotation – 8-10 Reps
WOD
3 Rounds of:
21 Box Jump
15 Burpees
9 OHS @ 60/40 Kg

SABATO 23/07/2016
2016-07-23
Warm Up
Group Dynamics & Mobility
SATURDAY TEAM WOD of 2
All team must complete:
In 8’ find 3RM Touch & Go SQUAT CLEAN
-Rest 2’-
In 8’ AMRAP I go, you go every round
12 Thruster @ empty BB
8 k2e
-Rest 2’-
In 8’ AMRAP I go, you go every round
15mt bear crawl
12 Jump split squat
8 Push up h/off

Lunedì 25 Luglio
2016-07-25
Warm Up Group Dynamics & Mobility
Gymnastic & Strength
EMOM 18′
Odd 5 Back Squat From The Ground @ climbing weight every 2 sets
Even 3-5 Burpees Pull Up
WOD 6’ AMRAP
Ladder Up 3,6,9,12..
Wall Ball @ 9/6 Kg
KB Swing 24/16 Kg
Air Squat

MARTEDI 26/07/2016
2016-07-26
Warm Up
Group Dynamics & Mobility
WL
Hang Squat Snatch – 2RM of the day
WOD
6 Intervals 1’ ON, 1’ OFF
6 OTB Burpees
6 Hang squat snatch @ 40/25 kg
ME DU/SU

MERCOLEDI 27/07/2016
2016-07-27
Warm Up
Group Dynamics & Mobility
Gymnastics
EMOM 12′:
odd 3-5 strict TTB
even 30”-40” superman hold
WOD
3 Rounds of:
400mt Run
15 Power Clean & Press @ 40/25 Kg

GIOVEDI 28/07/2016
2016-07-28
Warm Up
Group Dynamics
WOD
For Time:
100 Lunges
50 Cal Row
80 Abmat Sit ups
50 Cal Row
60 Step up
50 Cal Row

VENERDI 29/07/2016
2016-07-29
Warm Up
Group Dynamics & Mobility
WOD
6 Intervals 3’ON, 2’OFF
AMRAP
6 Push up h/off
8 C2B or pull up
12 KB Russian Swing @ 24/16 kg

SABATO 30/07/2016
2016-07-30
Warm Up
Group Dynamics & Mobility
TEAM WOD
All team must complete switching every round:
6’AMRAP:
10 OHS @ empty BB
12 sit ups
-Rest 2’-
6’AMRAP:
100mt Run
6 Burpees Box Jump Overs
-Rest 2’-
6’AMRAP:
3 Wall climb
6 TTB
-Rest 2’-
6’AMRAP:
6 DB Burpees @ 20/15 Kg
6 DB Front Squat @ 20/15 Kg

lunedi 1 Agosto
2016-08-01
Warm Up Group Dynamics & Mobility
WL & Gymnastics
EMOM 12’
Odd Power Clean & Press – 3 reps in cycling style @ climbing weight every set
Even TTB or K2E – 3-5 reps
WOD AMRAP 7’
10 Power Clean & Press @ 40/25 Kg
10 Burpees Box Jump

MARTEDI /2/8/2016
2016-08-02
Warm Up
Group Dynamics & Mobility
GYMNASTIC SKILL
Kipping Pull Up/ C2B
EMOM 8’ 3-6 Reps for quality
WOD
5 Rounds for Time:
200mt Run
30 DU or 50 SU
16 Alt arm DB Snatch @ 20/10 Kg

MERCOLEDI 3/08/2016
2016-08-03
Warm Up
Group Dynamics & Mobility
Strength
Back Squat 4 x 5 with 3” hold bottom pos
WOD
For Time:
50 Thruster @ 40/30 Kg
40 Cal Row
30 Front Rack Lunges alt leg @ 40/30 Kg
20 C2B/ Pull-up
10 Squat Snatch @ 40/30 Kg

GIOVEDI 4/08/2016
2016-08-04
Warm Up
Group Dynamics & Mobility Strength
A1- Bench Press (normal Grip) 4 x 6 @ climbing
A2- Abmat Sit Ups with pvc pipe 4 x 12
WOD
5 Intervals 1’30” ON, 1’30”OFF
200mt Run
6 Power Snatch @ 50/35 Kg
ME Back Squat @ 50/35 Kg

VENERDI 5/08/2016
2016-08-05
Warm Up
Group Dynamics & Mobility
WOD
AMRAP 25’
25 Burpees
10mt Broad Jump
15 KB SDHP @ 24/16 Kg
10mt Bear Crawl
10 HSPU or Push Up
10mt Broad Jump
15 KB Swing 24/16
10mt Bear Crawl

LUNEDI 8/08/2016
2016-08-08
Warm Up
Group Dynamics & Mobility
WL & Gymnastics
EMOM 10’
Odd Squat Snatch Cycling – 3-5 reps @ climbing weight every set
Even Ring Dip Strict 4-6 reps or pike push up
WOD
For Time:
10-9-8-7-6-5-4-3-2-1:
OHS @ 60/40 Kg
Cal Row
OTB Burpees

MARTEDI 9/08/2016
2016-08-09
Warm Up
Group Dynamics & Mobility
GYMNASTICS SKILLS
Rope Climb
EMOM 12’
Min 1 – 1-2 Rope Climb
Min2 – HS Hold the wall 20-30”
Wod
5 Rounds of:
7 Deadlift @ 90/60 Kg
9 Box Jump Overs
14 DU or 30 SU

MERCOLEDI 10/08/2016
2016-08-10
Warm Up
Group Dynamics & Mobility
Gymnastic & Strength:
A1- Front Squat 5 x 5
A2- DB Strict Press 5 x 5
WOD
5 Intervals 90”ON, 90”OFF
AMRAP
15 Wall Ball @ 9/6 Kg
12 Push Up
10 KB Swing @ 24/16 Kg

GIOVEDI 11/08/2016
2016-08-11
Warm Up
Group Dynamics & Mobility
WOD
5 Rounds of:
30” ME K2E
30” REST
30” ME Power Clean @ 40/25 Kg
30” REST
30” ME Pull Up
30” REST
30” ME Wall Climb or HSPU
30” REST
30” ME Power Snatch @ 40/25 Kg
30” REST

VENERDI 12/08/2016
2016-08-12
Warm Up
Group Dynamics & Mobility
SKILLS
KB SNATCH
WOD
4 Rounds of:
400mt Run/ 400mt Row
20 Alt Arm KB Snatch @ 24/16 Kg

LUNEDI 22/08/2016
2016-08-22
Warm Up
Group Dynamics & Mobility
WL
Squat Clean & Split Jerk – 1RM of the day
WOD
3 Rounds for time:
12 Clean & Jerk @ 60/40 Kg
12 OTB Burpees

MARTEDI 23/08/2016
2016-08-23
Warm Up
Group Dynamics & Mobility
Gymnastics
EMOM 15’
Min1 C2B or Kipping Pull Up – 3-6 reps
Min2 Gymnastic Push Up 10/ for advanced HSPU Strict – 5-7 reps
Min3 Goblet Squat 12/ for advanced Pistols -3-4 reps each leg
WOD
AMRAP 10’
10 KB Swing @ 32/24 Kg
10 C2B or Pull Up
10 Box Jump
