SABATO 05/11/16
2016-11-05
TEAM WOD OF 2, I go-you go as needed:
AMRAP 20’:
30 Pull Up
30 Cal Row
30 Thruster empty bb
30 Box Jump Overs
Cash Out: 100 KB Swing @ 24/16 Kg

Lunedì 7 Novembre
2016-11-07
WL
Power Clean + Push Jerk –
2 + 2 every 90” x 8 @ climbing weight
WOD AMRAP 14’
200mt Run
9 Power Clean @ 60/40 Kg
6 Push Jerk @ 60/40 Kg
12 Burpees

Martedì 8 Novembre
2016-11-08
A- Strict C2B/Pull Up 4 x 2-4 reps
B- EMOM 8-10’:2-5 Reps kipping Pull Ups
WOD AMRAP 8’ Ladder
Up 2-4-6
DB Snatch Alt arm @ 20/10 Kg
Air Squat
Push Ups

MERCOLEDI 09/11/16
2016-11-09
STRENGTH
A1- 3 x 1′ Plank
A2-One Leg KB DL 3x 8+8
WOD
7 rounds for time of:
7 Power Snatch @ 50/35 Kg
7 K2E
7 KB Swing @ 32/24 Kg
7 Box Jump

GIOVEDI 10/11/16
2016-11-10
WOD
AMRAP 25’:
15 Front Rack Plate Lunges @ 20/15 KG
10mt Bear Crawl
200mt Run
15 Mountain Climber (each leg, alt leg, 30 in total)
10mt Bear Crawl
200mt Run
15 GTOH Plate 20/15Kg
10mt Bear Crawl
200mt Run

VENERDI 11/11/16
2016-11-11
BB STRENGTH
Back Squat – 1RM
WOD
4 Intervals 1’30” ON, 1’30” OFF
20 Wall Ball @ 9/6 Kg
15 KB Russian Swing @ 24/16 Kg
ME Down & Ups

SABATO 12/11/16
2016-11-12
TEAM WOD OF 3, I go-you go as needed:
Cash In: 200mt Each member OH Plate Carry @20/15 Kg
45 Burpees Pull Ups
21 Wall Climb
90 Abmat sit ups
-200mt Each member OH Plate Carry @20/15 Kg
90 Tuck Crunch
21 Wall Climb
45 Burpees Pull Ups
Cash Out: 200mt Each member OH Plate Carry @20/15 Kg

LUNEDI 14/11/16
2016-11-14
WL & Gymnastics
EMOM 12′
Odd Hang power Clean & Push Press Cycling – 3-5 reps
Even HSPU Strict or deficit push ups hands on plates – 3-5 reps
WOD
15-12-9 Reps of:
Thruster @ 40/30 Kg
Cal Row
DU x 2 or 60 SU every round

Giovedì 17 Novembre
2016-11-17
WOD
4 Rounds of:
3’ For max Rounds of: 7 Power Snatch @ 35/25 Kg – 21 DU or 40 SU
2’ For max mt Row
1’For max Box Jump Overs
1’ REST

Venerdì 18 Novembre
2016-11-18
GYM STRENGTH
A1- Strict Ring Dip 4 x 5
A2- 1-leg-V Ups 4 x 10 each side
wod
12′ AMRAP
12 Push Press@ 50/30 kg
12 Front Rack Lunges @ 50/30kg
12 OTB Burpees

Lunedì 21/11/2016
2016-11-21
GYM STRENGTH & BB STRENGTH
EMOM 12’
Odd 5 Front Squat From the ground @ climbing
Even Strict 3-5 TTB/K2C
WOD 5 Intervals 90” ON, 90” OFF
12 Alt arm DB snatch @ 25/15 Kg
6 Strict HSPU
ME DU

MARTEDI 22/11/16
2016-11-22
WOD
21’ AMRAP
500mt Row
-then-
2 Rounds of:
21 Wall Ball @ 9/6 Kg
10 Burpees Box Jump Overs

MERCOLEDI 23/11/16
2016-11-23
GYM
RING MUSCLE UP
10’ EMOM: 1-3 reps/transition
WOD
3 rounds of:
12 Pull Up
21 KB Swing @ 24/16 Kg
42 Sit Up

GIOVEDI 24/11/16
2016-11-24
WOD –
3 Rounds Rest 1:1
10 Clean&Jerk @ 60/40kg
20 Deadlift @ 60/40 KG
rest 5′
5′ Max Effort Burpees

VENERDI 25/11/16
2016-11-25
WL
A- SNATCH PULL 5 x 3 @ climbing
B-SQUAT SNATCH + OHS – EMOM 10’ 1 + 2 @climbing
WOD
AMRAP 15’
12 Alt leg Pistols
12 Push Ups
12 Power snatch @ 40/30 Kg

SABATO 26/11/16
2016-11-26
Angie:
100 Pull Up
100 Push Up
100 Sit Up
100 Squat

Lunedì 28 Nov
2016-11-28
STRENGTH
Back Squat tempo 2020 4 x 8
WOD For time:
10-9-8-7-6-5-4-3-2-1 Reps of:
KB Swing @ 32/24Kg
Burpees Box Jump

Martedì 29 Novembre
2016-11-29
MARTEDÌ
WL
Power Clean – EMOM 12’: 3 Reps @ climbing
WOD
5 Rounds:
12 Thruster @ 40/30 Kg
9 C2B 7 TTB

MERCOLEDI 30/11/16
2016-11-30
GYM: KIPPING RING DIP

EMOM 8’
Odd 3-5 Kipping Ring dip
Even 30” -40” Superman Hold
AEROBIC DEVELOPMENT
3 rounds of:
1’ For max DU
1’ Rest
1’ For Max mt Row
1’ Rest
1′ For Max Sit Up
1′ Rest

Giovedì 1 Dicembre
2016-12-01
Strength Deadlift – 3RM of the Day in 5-7 sets
WOD “Dead Fran”
21-15-9 Reps of:
Deadlift @ 80/55Kg
Pull Up

VENERDI 2/12/16
2016-12-02
AMRAP 30’
25 Burpees UB
-Then-
2 Rounds of:
12 Tuck Crunch
9 Hang Power Snatch @ 35/25 Kg
6 Back Rack lunges each leg

SABATO 3/12/16
2016-12-03
“THE CHIEF IS DEAD”
5 Cycles of 4 Minute each
3 Power Cleans (60/40 KG)
6 Push Ups
9 Air Squat
12 Deadlift
1′ Rest Between Rounds

Lunedì 5 Dicembre
2016-12-05
WL
Snatch DL + Hang Power Snatch + OHS – 1 + 1 + 1
EMOM 10’
WOD
AMRAP 10’
Ladder up 3,6,9,12..
Abmat Sit Up
Power Snatch @40/30Kg
OTB Burpees

Martedì 6 Dicembre
2016-12-06
WOD
5 Rounds of:
1’ Max Pull Ups
1’ Max Push Up
1’ Max Cal row
1’ Max Air Squat
-Rest 2’ after each rounds

MERCOLEDI 7/12/16
2016-12-07
Strength
Back Squat – 6 x 4 @ climbing weight
WOD
4 Rounds @ 20/10 Kg of::
10 DB Hang Squat Clean
25 DU/50SU
10 DB Burpees
25 DU/50SU
10 DB Push Press
25 DU/50SU

Giovedì 8 Dicembre
2016-12-08
Drag me to Hell- team Wod dei Fall Series

Venerdì 9 Dicembre
2016-12-09
MIDLINE
4 Rounds of:
10 Strict K2E
20 Mountain Climber
30” + 30” Lateral side plank
WOD
3 Intervals 3’ON, 2’ OFF
AMRAP
10 Box Jump
10 KB Snatch alt arm @24/16 Kg

Sabato 10 Dicembre
2016-12-10
Gym Strenght:
Emom 10′
min1: Handstand Hold 30″
min2: Superman Hold 30-40″
Wod: Fallseries
“Hangman”

Lunedì 12 Dicembre
2016-12-12
Strength & Gymnastics
EMOM 10′
Min1 – OHS From the ground – 5-7 reps @ climbing Min2- Plank Hold 30”
wod: AMRAP 7′
7 Squat clean 50/35 KG
5 C2B/ Pull Up

MARTEDI 13/12/16
2016-12-13
WL
Split Jerk
– EMOM 10′: 4 Reps @ climbing weight
WOD
4 Rounds of:
15/12 Cal Row
9 Deadlift @ 70/45 Kg
6 Power Clean @ 70/45 Kg
3 STOH @ 70/50 Kg
