venerdi 3/3/17
2017-03-03
17.2

SABATO 04/03/2017
2017-03-04
TEAM“McGhee”
Complete as many rounds in 30 minutes as you can of:
125/80 KG Deadlift, 5 reps
13 Push-ups
9 Box jumps

LUNEDI 06/03/2017
2017-03-06
WL
Every 90” x 6-8 sets Hang Power clean + Push Jerk – 2+2@climbing
WOD:
3 Rounds of:
21 Wall Ball @9/6Kg
15 Power Clean @ 60/40 Kg
12 Push Jerk @ 60/40 Kg

MARTEDI 07/03/2017
2017-03-07
GYM
EMOM 10’
Odd 6- 8 Kipping Pull Up
Even 20 mt bear crawl
WOD:
AMRAP 14′
200 mt Run
10 TTB/K2C
7 OHS @ 60/40Kg
5 Push Ups

MERCOLEDI 08/03/2017
2017-03-08
STRENGTH:
A1- Strict Press 5 x 5-4-3-3-2 Reps @ climbing
A2- Chin Ups 5 x 6-8
A3- Hollow body hold 5x 30″
WOD:
4 rounds
20 Power Snatch @ 40 Kg
50 DUs

GIOVEDI 09/03/2017
2017-03-09
WOD
6 Rounds of:
1’ ME Burpees
1’ Box Jump Overs
1’ ME Sit up
1’ ME ROW (CAL)
1’ Rest

VENERDI 10/03/2017
2017-03-10
WOD:
17.3

SABATO 11/03/17
2017-03-11
TEAM WOD of 3:
Complete:
60 Calories Row – switching every 10
6 Round of Cindy – switching every round
60 OH Plate Sit Ups @ 10/5 Kg
6 Round of Cindy – switching every round
30 Syncro burpees all team together
6 Round of Cindy – switching every round
60 OH Plate Sit Ups @ 10/5 Kg
6 Round of Cindy – switching every round
60 Calories Row – switching every 10

LUNEDI 13/03/17
2017-03-13
EMOM 12′
MIN1: Squat Clean @70% 1 RM- 5reps
MIN2: KB Swing@24/16- 10 reps
WOD: For Time
15 Power Snatch @40/30
10 Over Head Lunges
10 Power Snatch
10 Over Head Lunges
5 Power Snatch
10 Over Head Lunges

MARTEDI 14/03/17
2017-03-14
WL:
EMOM 10’
SPLIT JERK From the Ground – 3 reps @ climbing weight
WOD:
AMRAP 10′
5 Pull up
10 Burpees
15 Squat

MERCOLEDI 15/03/17
2017-03-15
STRENGTH:
A1- Front Squat 5 x 3 Reps @ climbing
A2- Strict TTB/K2E/K2C 5x 8-10 reps
WOD
6 Intervals 1’ON, 1’OFF
12-10 Thruster @ 35/25 Kg
ME Double Unders

GIOVEDI 16/03/17
2017-03-16
MIDLINE:
3 -4 Sets of:
30” Sit Up
30” Tuck Crunch
30” Plank
30” Rest
WOD: Hero
“Jack”
Complete as many rounds as possible in 20 minutes of:
Push press @ 50/35 kg, 10 reps
KB Swings@ 24/16 kg, 10 reps
Box jumps,10 reps

VENERDI 17/03/17
2017-03-17
WOD
17.4

SABATO 18/03/17
2017-03-18
TEAM WOD of 2 :
6’ AMRAP MedBall Clean @ 9/6 Kg, I Go-You Go every 10 reps
-rest 2’-
6’ to find 3RM Power Clean
-rest 2’-
6’AMRAP:
All team works together and synchronized:
10 Burpees
10 Pistols or Goblet Squat
100mt Run all together

LUNEDI 20/03/17
2017-03-20
WL
POWER Snatch + OHS – 2 + 2 Reps every 90” x 8 @ climbing weight
WOD: AMRAP 10′
PW SNATCH – 10 REPS @40/30 KG
BURPEES- 10 REPS

MARTEDI 21/03/17
2017-03-21
4 Set for Quality of:
-10 Gym Push Up
-5 Wall Climb
-40 DU / 80 SU
WOD
AMRAP 12’
9 Deadlift @ 70/45Kg
5 Power Clean
3 Push Jerk

MERCOLEDI 22/03/17
2017-03-22
STRENGTH:
A1- Back Squat 4 x 3 @ climbing
A2- Strict Chin Up 4x 6/8
WOD:
21-15-9-6
OTB Burpees
Over Head Squat@45/30 KG
Chest to bar Pull UP

GIOVEDI 23/03/17
2017-03-23 08:00 - 17:59 (Europe/Rome)
STRENGTH:
EMOM 18′
Min 1: 15 Wall Ball@9/6 Kg
MIn 2: 7 Hang Power Clean
Min 3: Lateral Side Plank 30″+30″
WOD:
Ladder 10-8-6-4-2
Push Press@60/40KG
KB Swing 32/24

VENERDI 24/03/17
2017-03-24
WOD:
17.5

SABATO 25/03/17
2017-03-25
TEAM WOD 3 “MAD DOG”
1.6 KM RUN
150 CAL ROW
100 BOX JUMP
50 HSPU
12 ROPE CLIMB

Lunedì 27 Marzo
2017-03-27
STRENGTH
A1- OHS 5x 5 @ climbing
A2- Plank Hold 5 x 45”
WOD
3 Rounds of:
400mt Run
30 Alt arm DB Snatch @25/15Kg

MARTEDI 28/02/17
2017-03-28
Strength
EMOM 15′
Min 1 – 5 Strict Pull Ups
Min 2 – 20″-30″ L sit Hold or tuck on parallette
Min 3 – 15 Air Squat
WOD: AMRAP 10′
10 Power Clean @ 60/40 kg
20 Push Up

MERCOLEDI 29/03/17
2017-03-29
STRENGTH
Bench Press 4 x 5@ climbing
WOD: for time
50 Med Ball Clean 20/14
25 Push Jerk@ 70/50kg
50 Med Ball Clean@70/50 kg

GIOVEDI 30/03/17
2017-03-30
MIDLINE:
TABATA HOLLOW HOLD
WOD:
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of SDHP@40-30KG
Rest 30 seconds
30 seconds Box Jump
30 seconds rest

VENERDI 31/03/17
2017-03-31
WL : Squat Clean + Front Squat
Work Up to a max complex of the day
EMOM 12′
MIN ODD: HANG POWER CLEAN – 5 REPS
MIN EVEN: 7-9 TTB

Sabato 1 Aprile
2017-04-01
Hero Wod “Daniel”
For time:
50 pull-ups
400-meter run
95-lb. thrusters, 21 reps
800-meter run
95-lb. thrusters, 21 reps
400-meter run
50 pull-ups

Lunedì 3 Aprile
2017-04-03 08:00 - 17:00
EMOM 16’
Odd Power Snatch + Hang Power Snatch – 1+1 reps in @ climbing weight
Even Strict HSPU – 6 reps
WOD
3 Rounds of:
400 mt Run
30-20-10 Alt arm DB Snatch @25/15Kg
75-50-25 Double Unders or 100 SU every rd

MARTEDI 4 APRILE
2017-04-04
STRENGTH
Deadlift 5×5
Wod: 15 ‘ AMRAP
5 Pw Clean @ 70/50 Kg
10 OTB Burpees

MERCOLEDI 5/04/2017
2017-04-05
Gymnastic & Strength
A1- Back Squat 4 x 5-4-3-2 reps @ climbing
A2- Superman Hold 4x 30”
WOD
4 Intervals 2” ON, 2” OFF
20/15 cal row
ME Thruster@50/35 Kg

GIOVEDI 6/04/2017
2017-04-06
WOD
7 Rounds of:
7 Box Jump Overs
7 TTB
7 Push Press @50/35kg
7 Down & Ups
-no rest-
Then
800mt Run
