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

Mercoledi 14 Dicembre
2016-12-14
CONDITIONING
WOD:
4’AMRAP:
30 Double Unders
15 Power Snatch @35/25kg
– 4′ rest
4′ AMRAP of:
30 Double Unders
15 Bar Facing Burpees
– 4′ rest
4′ AMRAP of:
30 Double Unders
15 Thrusters @35/25kg
MIDLINE: EMOM 10′
MIN1: 30-45” Hollow Body Hold
MIN 2: 30-45” Superman Hold

GIOVEDI 15/12/16
2016-12-15
Strength & Gymnastics
EMOM 10′
Min 1 – 6-8 Strict Press Behind neck SN Grip
Min 2 – 20″ L sit Hold or Tuck on parallette
WOD
5 Rounds of:
15 Push Press@ 40/30Kg
250mt Row

VENERDI 16/12/16
2016-12-16
Deadlift – 2 reps @80-85% of 1RM x 5 sets
WOD
4 Intervals 1’30” ON, 1’30” OFF
25 Down & Up
ME Thruster @40/30Kg

SABATO 17/12/2016
2016-12-17
BULL
2 rounds:
200 DUs
50 OHS@60/40 KG
50 Pull Ups
1 mile Run

Lunedì 19 Dicembre
2016-12-19
Gymnastics: Kipping HSPU
EMOM 10′ : 2-5 Reps for quality
WOD AMRAP 10′
10 Burpees OTB
10 Hang Power Snatch @ 40/30 Kg

MARTEDI 20/12/16
2016-12-20
WL
Power Clean + Push Press – 1RM of The Day
WOD
6 Rounds of:
7 Power Clean @ 60/40 Kg
21 DU or 30 SU
7 Push Press @ 60/40 Kg

MERCOLEDI 21/12/16
2016-12-21
CONDITIONING
3 rounds:
30″ Front Squats @45/30 KG
30″ rest
30″ Bar Facing Burpees
30″ rest
30″ Rowing for max calories
30″ rest
– 5′ rest
3 rounds
30″ DB Snatch @20/10KG
30″ rest
30″ Bar Facing Burpees
30″ rest
30″ Rowing for max calories
30” rest

GIOVEDI 22/12/16
2016-12-22
Strength & Gymnastics
Back Squat –4 x 10 tempo 2020
WOD
For Time:
21 Thruster @ 50/35 Kg
21 1-Leg Vup
15 Thruster @ 50/35 Kg
15 Kipping C2B or Pull Up
9 Thruster @ 50/35Kg
9 Strict Pull Up

VENERDI 23/12/16
2016-12-23
MIDLINE: 20′ EMOM
minute 1 – 30″ -45″ Abmat Sit Ups
minute 2 – 30″-45″ Left Side Plank on elbow
minute 3 – 30″-45″ Superman Hold
minute 4 – 30″-45″ Right Side Plank on elbow
WOD: EMOM 14′
MIN 1: 3-4 Power Snatch @ 60/40 KG
MIN 2: 8-10 TTB/K2E/K2C

SABATO 24/12/2016
2016-12-24
HERO WOD
“WHITTEN”

Martedì 27 dicembre
2016-12-27 08:00 - 17:00 (Europe/Rome)
gymnastic strenght endurance:
a) 0-7’
1000 run
then
b) emom 10’
15-20 push ups
20-25 air squat
8-10 burpees
10-15 strict pull ups
50-70 du
1’ rest
c) 18’-23’
1000 row
then
d) emom 10’
20-30 thruster empty bar
10-15 lat burpees
15-20 ttb
20 a.swing
50-70 du
2’ rest
sprint team endurance
5’ amrap cal a.bike

Mercoledì 28 Dicembre
2016-12-28
strenght conditioning:
0-5’
ramp to 3 rm push press taken from the ground
1’ rest
7’-12’
ramp to 2 rm front squat taken from the ground
1’ rest
13’-18’
ramp to heavy single rep of deadlift
27-21-15-12-9
wall ball
box jump over

Giovedì 29 Dicembre
2016-12-29
weightlifting technique:
A.halting snatch+ pause hang high pull+power snatch
B. power snatch+deep hang power snatch+ hang squat snatch
C. ramp to heavy squat snatch
Wod: Nasty Randy
for time
75 power snatch #35/25kg*
*emom
3-5 front bar burpees

Venerdì 30 Dicembre
2016-12-30
skill exercises:
4 rounds of:
5 kb dead swing
5 Russian swing
5 a.swing
4 rounds of: (2+2)
3 kb one arm swing
3 kb one arm clean
3 kb one arm kb snatch
then
emom 12’
30” kb snatch ballistic style
30” a.swing #24/16kg
30” kb plank
2’ on- 1’ off
50 du
then
grace
30 c&j #60/40kg

Dicembre 31
2016-12-31
last day of the year!
Wod:
1000 run
50 deadlift #80/55kg
30 bb (barbell) push ups
30 pull ups
800 run
30 deadlift #80/55kg
20 bb push ups
20 pull ups
400 run
15 deadlift
15 bb push ups
15 pull ups
200 run
7 deadlift
7 strict hspu/ 7 bb push ups
7 bar muscle ups/ 7 pull ups

Gennaio 2
2017-01-02
Strength & Gymnastics
EMOM 15’
Min1 – Front Squat from the ground – 5-7 reps @ climbing
Min2 – Wall Climbs – 2-3 reps
Min3 – Strict Pull Up – 3-5 reps
WOD
For Time:
30 DL@50/35Kg
30 Hang Power Clean @50/35Kg
30 Shoulder to Over head @50/35Kg

MARTEDI 3/01/17
2017-01-03
MIDLINE
3 Rounds of:
10 TTRing
20 Abmat Sit Up
20 Hyper extension
WOD
4 Intervals 5’ON, 2’ OFF
AMRAP
10 Lateral Box Jump Overs
12 Alt Arm DB Snatch @20/10 Kg
15 Air Squat

MERCOLEDI 4/01/17
2017-01-04
WL
Snatch Pull + Squat Snatch + OHS – 1 + 1 + 1 Every 90” x 7 sets
WOD
AMRAP 12’
250/200mt Row
6 Hang Power Snatch @40/30Kg
8 Over-the-Bar Burpees

GIOVEDI 5/01/17
2017-01-05
Strength
Back Squat – 5 x 3 @ stop bottom pos 3” climbing weight
WOD
10 Rounds of:
5 C2B Pull Up or Pull Up
10 KB Swing @24/16 Kg

venerdi 6/01/2017
2017-01-06
“Fight Gone Bad!”
Three rounds of:
1′ MIN Max Reps Wall-ball 20/14lbs
1′ MIN Max Reps Sumo deadlift high-pull @35/25 KG
1′ MIN Max Reps Box Jump
1′ MIN Max Reps Push-press @35/25KG
1′ MIN Max Cal Row
1′ MIN REST BETWEEN ROUNDS

Sabato 6/01/2017
2017-01-07
Lumberjack 20
For time:
20 Deadlifts, 275/185 lbs
Run, 400 m
20 Kettlebell Swings, 2/1.5 pood
Run, 400 m
20 Overhead Squats, 115/85 lbs
Run, 400 m
20 Burpees
Run, 400 m
20 Pull Up (Chest To Bar)s
Run, 400 m
20 Box Jumps, 24/20 in
Run, 400 m
20 Dumbbell Squat Cleans, 45/30 lbs
Run, 400 m
