GIOVEDI' 28/2/19
2019-02-28
METABOLIC CONDITIONING
RX, INTERMEDIATE & BEGINNER:
ROW 250m
ROW 500m
ROW 1000m
ROW 500m
ROW 250m
WORK-REST 1:1

VENERDI' 1/3/19
2019-03-01
OPEN WORKOUT 19.2 :))

SABATO 2/3/19
2019-03-02
TEAM WOD OF TWO
SWITCH AS NEEDED
30 SHOULDER TO OVERHEAD
40 CHEST TO BAR
50 SNATCH
60 BURPEES BOX JUMP OVER
50 SNATCH
40 CHEST TO BAR
30 SHOULDER TO OVERHEAD
AFTER EVERY SET 200m RUN TOGETHER

LUNEDI' 4/3/19
2019-03-04
METCON
FOR TIME
1 ROUND OF:
100 DOUBLE UNDERS
50 AIR SQUAT
25 PUSH PRESS
FOLLOWED BY 2 ROUNDS OF:
60 DOUBLE UNDERS
30 AIR SQUAT
15 PUSH PRESS
FOLLOWED BY 3 ROUNDS OF:
40 DOUBLE UNDERS
20 AIR SQUAT
10 PUSH PRESS

RX: 40/30Kg
INT: 35/25Kg & SINGLE UNDERS x2
BEG: by feel

CAP TIME 16 MIN

MARTEDI' 5/3/19
2019-03-05
METCON
2:30 ON – 2:30 OFF x 5 INTERVALS
RX:
M300/W250m ROW
10 CHEST TO BAR
MAX KB SNATCH 24/16Kg

INT
M300/W250m ROW
10 PULL UP
MAX KB SNATCH 20/12Kg

BEG
M250/W200m ROW
10 RING ROW
MAX KB SNATCH by feel

MERCOLEDI' 6/3/19
2019-03-06
SKILL
BAR MUSCLE UP

METCON
”PIETRO”
AMRAP 19’
RX:
2 BAR MUSCLE UP or M4/W3 STRICT PULL UP
3 THRUSTER 135/95lbs
19 LATERAL BURPEES

GIOVEDI' 7/3/19
2019-03-07
METCON
30’ EMOM
RX

A) 5 STRICT HANDSTAND PUSH UP + 10’’ HANDSTAND HOLD
B) 16-20 WALKING LUNGES
C) 6-10 CAL BIKE
D) 30-40’’ HOLLOW HOLD
E) 8-12 CAL ROW
F) REST

INT & BEG

A) 7 PUSH UP + 20’’ PLANK ON HANDS
B) 14-18 WALKING LUNGES
C) 6-8 CAL BIKE
D) 20-30’’ HOLLOW HOLD
E) 8-10 CAL ROW
F) REST

VENERDI' 8/3/19
2019-03-08
OPEN WORKOUT 19.3 :))

SABATO 9/3/19
2019-03-09
TEAM WOD OF 2
FOR TIME
CASH IN: 150m DOUBLE KB FARMER CARRY (EACH)
THEN 20 ROUNDS OF
10 DOUBLE KB RUSSIAN SWING
10 DOUBLE KB FRONT SQUAT
10 DOUBLE KB STOH
(CHANGE EVERY RND)
CASH OUT: 150m DOUBLE KB FARMER CARRY (EACH)

LUNEDI' 11/3/19
2019-03-11
SKILL: PISTOLS

METCON
AMRAP 12’
RX
5 CHEST TO BAR
10 ALT PISTOL
15 PUSH UP

INT
5 PULL UP
10 ALT PISTOL WITH MB
15 PUSH UP

BEG
5 RING ROW 3030
MEDBALL FRONT SQUAT 20/14lbs
15 KNEES PUSH UP

MARTEDI' 12/3/19
2019-03-12
TEAM WOD OF 2
FOR TIME
400 – 600 – 800m RUN TOGETHER
60 – 40 – 20 HANG POWER SNATCH
10 – 8 – 6 WALL CLIMB
*SWITCH AS NEEDED

CAP TIME 25 MIN

RX: 40/30Kg
INT: 30/20Kg
BEG: by feel

MERCOLEDI' 13/3/19
2019-03-13
FRONT SQUAT
BUILD A HEAVY SET OF 3 REPS IN 12 MIN

METCON
3 ROUNDS FOR TIME
RX
12 BURPEES
6 SQUAT CLEAN 60/40Kg
3 BAR MUSCLE UP

INT
12 BURPEES
6 SQUAT CLEAN 45/32.5Kg
6 CHEST TO BAR

BEG
12 BURPEES
6 SQUAT CLEAN by feel
6 JUMPING PULL UP

CAP TIME 9 MIN

GIOVEDI' 14/3/19
2019-03-14
METCON
25’ EMOM
RX

A) 12 GHD SIT UP
B) 5 STRICT RING DIP + 10’’ HOLD (TOP POSITION)
C) 10 CAL BIKE
D) 15 BOX JUMP OVER 60/50cm
E) REST

INT

A) 12 GHD HALF RANGE SIT UP
B) 5 BANDED RING DIP
C) 8 CAL BIKE
D) 15 BOX JUMP OVER 50/40cm
E) REST

BEG

A) 12 TUCK CRUNCH
B) 5 BOX DIP (FEET ON THE GROUND)
C) 6 CAL BIKE
D) 15 BOX JUMP OVER by feel
E) REST

VENERDI' 15/3/19
2019-03-15
OPEN WORKOUT 19.4 :))

SABATO 16/3/19
2019-03-16
BE READY FOR THE UNKNOWN 😉

LUNEDI' 18/3/19
2019-03-18
WEIGHTLIFTING
IN 12’ BUILD A HEAVY SET OF:
1 POWER CLEAN + 1 HANG POWER CLEAN + 2 THRUSTER

METCON
FOR TIME
21 – 15 – 9
RX
HANG POWER CLEAN & JERK 50/35Kg
TOES TO BAR

INT
HANG POWER CLEAN & JERK 40/25
KNEES TO ELBOWS

BEG
HANG POWER CLEAN & JERK by feel
SIT UP

CAP TIME 10 MIN

MARTEDI' 19/3/19
2019-03-19
METCON
TEAM OF 2:
AMRAP 20’
RX
800m RUN TOGETHER
THEN 5 ROUNDS OF:
10 STRICT HANDSTAND PUSHUP
12 FRONT SQUAT 60/40Kg

INT
800m RUN TOGETHER
THEN 5 ROUNDS OF:
10 BANDED PUSH UP
12 FRONT SQUAT 50/30Kg

BEG
800m RUN TOGETHER
THEN 5 ROUNDS OF:
10 PUSHUP
12 FRONT SQUAT by feel

MERCOLEDI' 20/3/19
2019-03-20
METCON
10 ROUNDS FOR TIME
RX
5 DEADLIFT 120/85Kg
7 PULL UP
9 BOX JUMP 60/50cm

INT
5 DEADLIFT 90/60Kg
7 BANDED PULL UP
9 BOX JUMP 60/50cm

BEG
5 DEADLIFT by feel
7 RING ROW 3030
9 BOX STEP UP

CAP TIME 18 MIN

GIOVEDI' 21/3/19
2019-03-21
METCON
5 SETS
RX:
50 DOUBLE UNDERS
30 WALKING LUNGES
20 SIT UP
REST 2 MIN

INT & BEG:
25 TUCK JUMP
30 WALKING LUNGES
20 SIT UP
REST 2 MIN

VENERDI' 22/3/19
2019-03-22
OPEN WORKOUT 19.5 :))

SABATO 23/3/19
2019-03-23
TEAM WOD OF TWO
25’ AMRAP
21 KB SWING 24/16Kg
15 DB SNATCH 22.5/15Kg
9 BURPEES
SWITCH PARTNER EVERY ROUND

LUNEDI' 25/3/19
2019-03-25
METCON
EVERY 6MIN X 4 ROUNDS
RX:
63 DOUBLE UNDERS
21 BURPEES
7 POWER SNATCH 50/35Kg

INT:
30 TUCK JUMPS
21 BURPEES
7 POWER SNATCH 40/25Kg

BEG:
30 TUCK JUMPS
21 BURPEES
7 POWER SNATCH by feel

MARTEDI' 26/3/19
2019-03-26
TEAM WOD OF TWO
AMRAP 25’
RX:
400m RUN
8 ROUNDS OF CINDY*
*5 PULL UP 10 PUSH UP 15 AIR SQUAT

INT:
400m RUN
8 ROUNDS OF SCALED CINDY*
*5 BANDED PULL UP 10 KNEES PUSH UP 15 AIR SQUAT

BEG:
400m RUN
8 ROUNDS OF MINI CINDY*
*4 RING ROW 8 KNEES PUSH UP 12 AIR SQUAT

MERCOLEDI' 27/3/19
2019-03-27
METCON
AMRAP 15’
3 – 6 – 9 – 12 . . .
RX:
3 HANDSTAND PUSH UP
3 DEADLIFT 100/70Kg

INT:
3 PIKE PUSH UP
3 DEADLIFT 80/50Kg

BE G:
3 PUSH UP
3 DEADLIFT by feel

GIOVEDI' 28/3/19
2019-03-28
METCON
2:00 ON – 2:00 OFF X6 INTERVALS
RX:
30 SUMO DEADLIFT HIGH PULL 40/30Kg
MAX EFFORT SIT UP

INT:
30 SUMO DEADLIFT HIGH PULL 35/25Kg
MAX EFFORT SIT UP

BEG:
25 SUMO DEADLIFT HIGH PULL by feel
15 SIT UP

VENERDI' 29/3/19
2019-03-29
METCON
2 ROUNDS FOR TIME
RX:
30 TOES TO BAR
30 ALT PISTOLS
30 KB SWING 24/16Kg
30 ALT DB SNATCH 22.5/15Kg

INT:
30 KNEES TO CHEST
30 ALT PISTOLS (ASSISTED)
30 KB SWING 20/12Kg
30 ALT DB SNATCH 20/12.5Kg

BEG:
30 HANGING KNEE RAISES
30 AIR SQUAT
30 KB SWING by feel
30 ALT DB SNATCH by feel

CAP TIME 15 MIN

LUNEDI' 01/04/2019
2019-04-01
STRENGTH
3 SET
5 BACK SQUAT
16 ALT ARM DBs PRESS
REST 1:30

METCON
7’ AMRAP
RX:
50 DOUBLE UNDERS
20 DB FRONT SQUAT
10 DB PUSH PRESS 22.5/15Kg

INT:
30 DOUBLE UNDERS
20 DB FRONT SQUAT
10 DB PUSH PRESS 17.5/12.5Kg

BEG:
50 SINGLE UNDERS
20 DB FRONT SQUAT
10 DB PUSH PRESS by feel

MARTEDI' 02/04/2019
2019-04-02
MIDLINE
8’ EMOM
ODD: 30’’ HOLLOW HOLD
EVEN: 30’’ SUPERMAN HOLD

METCON
TEAM OF 3
20’ AMRAP
RX:
90 CAL ROW
60 KB PUSH JERK 24/16Kg
30 BURPEES SYNCHRO

INT:
90 CAL ROW
60 KB PUSH JERK 20/12Kg
30 BURPEES SYNCHRO

BEG:
90 CAL ROW
60 KB PUSH JERK by feel
30 BURPEES SYNCHRO

MERCOLEDI' 03/04/2019
2019-04-03
WEIGHTLIFTING
EVERY 1:15 X 8 SETS
1 SNATCH PULL + 1 HANG POWER SNATCH + 1 HANG SQUAT SNATCH

METCON
4 ROUNDS FOR TIME
RX:
8 TOES TO BAR
12 POWER SNATCH 35/25Kg

INT:
8 KNEES TO ELBOWS
12 POWER SNATCH 30/20Kg

BEG:
8 HANGING KNEES RAISES
12 POWER SNATCH by feel

CAP TIME 7 MIN

GIOVEDI' 04/04/2019
2019-04-04
GYMNASTIC
10’ EMOM
ODD: 3 STRICT PULL UP
EVEN: MAX HANDSTAND HOLD FACING WALL

METCON
FOR TIME
RX:
1000m ROW
75 PUSH UP
50 PULL UP

INT:
1000m ROW
75 KNEES PUSH UP
50 BANDED PULL UP

BEG:
3 ROUNDS OF
300m ROW
25 KNEES PUSH UP
15 RING ROW

CAP TIME 15 MIN
