LUNEDI' 12/11/18
2018-11-12
STRENGTH
BACK SQUAT
3 REP @70%, 3 REP @80%, 3+ REP @90%
REST 2/3 MIN BETWEEN SETS

METCON
3 ROUNDS FOR TIME
RX:
10 PULL UP
20 OVERHEAD SQUAT 50/35Kg

INTERMEDIATE:
10 BANDED PULL UP
20 OVERHEAD SQUAT 40/25Kg

BEGINNER:
10 RING ROW
20 OVERHEAD SQUAT by feel

CAP TIME 10 MIN

MARTEDI' 13/11/18
2018-11-13
MIDLINE
3 SET:
30’’ KB SIDE PLANK RIGHT
30’’ KB SIDE PLANK LEFT
20 PARALLETTE PASS THROUGH
REST 1:00

METCON
4 INTERVALS
2:00 ON – 2:00 OFF
RX:
50 DOUBLE UNDER
MAX DBs BOX STEP OVER 20/10Kg

INTERMEDIAITE:
100 SINGLE UNDER
MAX DBs BOX STEP OVER 15/7.5Kg

BEGINNER:
80 SINGLE UNDER
MAX DBs BOX STEP OVER by feel

MERCOLEDI' 14/11/18
2018-11-14
STRENGTH
STRICT PRESS
3 REP @70%, 3 REP @80%, 3+ REP @90%
REST 2/3 MIN BETWEEN SETS

METCON
8 ROUNDS FOR TIME
RX:
5 POWER CLEAN 60/40Kg
5 PUSH JERK 60/40Kg
5 TOES TO BAR

INTERMEDIATE:
5 POWER CLEAN 50/30Kg
5 PUSH JERK 50/30Kg
5 KNEES TO ELBOWS

BEGINNER:
5 POWER CLEAN by feel
5 PUSH JERK by feel
5 KNEES TO CHEST

CAP TIME 12 MIN

GIOVEDI' 15/11/18
2018-11-15
METCON
TEAM WOD OF TWO,
ONE WORK, ONE REST (I GO YOU GO)
AMRAP 25’
RX:
2000m ROW/1600m RUN (SWITCH MODALITY EVERY ROUND)
30 DBs MAN MAKER 20/10Kg
30 DBs FRONT SQUAT 20/10Kg
30 DBs SNATCH 20/10Kg

INTERMEDIATE:
2000m ROW/1600m RUN (SWITCH MODALITY EVERY ROUND)
30 DBs MAN MAKER 15/7.5Kg
30 DBs FRONT SQUAT 15/7.5Kg
30 DBs SNATCH 15/7.5Kg

BEGINNER:
2000m ROW/1600m RUN (SWITCH MODALITY EVERY ROUND)
30 DBs MAN MAKER by feel
30 DBs FRONT SQUAT by feel
30 DBs SNATCH by feel

VENERDI' 16/11/18
2018-11-16
STRENGTH
DEADLIFT
3 REP @70%, 3 REP @80%, 3+ REP @90%
REST 2/3 MIN BETWEEN SETS

METCON
4 ROUNDS FOR TIME
RX:
10 HANDSTAND PUSH UP
20 KB SWING 24/16Kg

INTERMEDIATE:
10 DEFICIT PUSH UP
20 KB SWING 20/12Kg

BEGINNER:
10 KNEES PUSH UP
20 KB SWING by feel

CAP TIME 12

SABATO 17/11/18
2018-11-17
TEAM WOD OF TWO:
WITH A RUNNING CLOCK, EVERY MINUTE ON THE MINUTE (EMOM)
FOR AS LONG AS POSSIBLE
PERFORM 1 LIFT (FOR EACH PARTNER) AND ADD 5Kg
START WITH AN EMPTY BARBELL AND SNATCH
ONCE YOU CANNOT SNATCH, GO WITH CLEAN
ONCE YOU CANNOT CLEAN, GO WITH DEADLIFT.
SCORE: TOTAL WEIGHT PARTNER A + TOTAL WEIGHT PARTNER B

LUNEDI' 19/11/18
2018-11-19
STRENGTH
BACK SQUAT
5 REP @75%, 3 REP @85%, 1+ REP @95%
REST 2/3 MIN BETWEEN SETS

METCON
AMRAP 10
’
RX:
8 THRUSTER 50/35Kg
10 BURPEES OVER THE BAR
INTERMEDIATE:
8 THRUSTER 40/30Kg
10 BURPEES OVER THE BAR
BEGINNER:
8 THRUSTER by feel
10 BURPEES

MARTEDI' 20/11/18
2018-11-20
MIDLINE
3 SET:
6 STRICT TOES TO BAR
6 BB GOOD MORNING
45’’ WEIGHTED PLANK
REST 1:00
METCON
EMOM 15’
RX:
A)10 HANG POWER SNATCH 40/30Kg
B)10 KB RUSSIAN SWING 32/24Kg
C)10 TOES TO BAR
INTERMEDIATE:
A)10 HANG POWER SNATCH 30/20Kg
B)10 KB RUSSIAN SWING 24/16Kg
C)10 KNEES TO ELBOWS
BEGINNER:
A)8 HANG POWER SNATCH 40/30Kg
B)8 KB RUSSIAN SWING 32/24Kg
C)8 KNEES TO CHEST
SCORE: MISSED REPS

MERCOLEDI' 21/11/18
2018-11-21
STRENGTH
STRICT PRESS
5 REP @75%, 3 REP @85%, 1+ REP @95%
REST 2/3 MIN BETWEEN SETS
METCON
8 ROUNDS FOR TIME
RX:
5 RIGHT ARM DB CLEAN AND JERK 25/15Kg
5 LEFT ARM DB CLEAN AND JERK 25/15Kg
5 HANDSTAND PUSHUP
INTERMEDIATE:
5 RIGHT ARM DB CLEAN AND JERK 20/10Kg
5 LEFT ARM DB CLEAN AND JERK 20/10Kg
5 BANDED PUSHUP
BEGINNER:
5 RIGHT ARM DB CLEAN AND JERK by feel
5 LEFT ARM DB CLEAN AND JERK by feel
8 PUSHUP
CAP TIME 10

GIOVEDI' 22/11/18
2018-11-22
SKILL: ROPE CLIMB
METCON
AMRAP 16’
RX:
500m ROW
10m RIGHT + 10m LEFT FARMER CARRY 24/16Kg
2 WALL CLIMB
400m RUN
10 BURPEES
1 ROPE CLIMB
INTERMEDIATE:
500m ROW
10m RIGHT + 10m LEFT FARMER CARRY 20/12Kg
2 WALL CLIMB HALF RANGE
400m RUN
10 BURPEES
3 STRICT PULLUP
BEGINNER:
500m ROW
10m RIGHT + 10m LEFT FARMER CARRY by feel
6 PUSHUP
400m RUN
10 BURPEES
1 ROPE PULL (FROM SEATED TO STANDING POSITION)

VENERDI' 23/11/18
2018-11-23
STRENGTH
DEADLIFT
5 REP @75%, 3 REP @85%, 1+ REP @95%
REST 2/3 MIN BETWEEN SETS
METCON
21–15–9
RX:
DEADLIFT 100/70Kg
BOX JUMP OVER 60/50cm
DOUBLE UNDERS x3 (63–45–27)
INTERMEDIATE:
DEADLIFT 80/50Kg
BOX JUMP OVER 60/50cm
SINGLE UNDERS (90–70–50)
BEGINNER:
DEADLIFT by feel
BOX STEP OVER
SINGLE UNDERS (70–50–30)
CAP TIME 12

SABATO 24/11/18
2018-11-24
TEAM WOD OF 2
20′ AMRAP
5 WALL CLIMB (EACH PARTNER)
10 ALT. KB SNATCH 24/16Kg (EACH PARTNER)
20 WORM THRUSTER WITH BARBELL TOGETHER 50/35Kg

LUNEDI' 26/11/18
2018-11-26
STRENGTH TEST: IN 15 MIN FIND 1RM OF BACK SQUAT
WORK AS FOLLOWING:
8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90%
THEN UP WITH SINGLES

METCON
12’ AMRAP
RX:
8 TOES TO BAR
8 MEDBALL CLEAN 20/14lbs
8 BURPEES

INTERMEDIATE:
8 KNEE TO ELBOWS
8 MEDBALL CLEAN 14/10lbs
8 BURPEES

BEGINNER:
8 KNEE TO CHEST
8 MEDBALL CLEAN by feel
8 BURPEES

MARTEDI' 27/11/18
2018-11-27
SKILL: HANDSTAND PUSHUP

METCON
FOR TIME
RX:
40 – 30 – 20
ALT ARM DB SNATCH 20/10Kg
OH DB LUNGES 20/10Kg
HANDSTAND PUSHUP

INTERMEDIATE:
40 – 30 – 20
ALT ARM DB SNATCH 15/7.5Kg
OH DB LUNGES 15/7.5Kg
BANDED PUSHUP

BEGINNER:
40 – 30 – 20
ALT ARM DB SNATCH by feel
OH DB LUNGES by feel
KNEES PUSHUP

CAP TIME 18

MERCOLEDI' 28/11/18
2018-11-28
STRENGTH TEST: IN 15 MIN FIND 1RM OF STRICT PRESS
WORK AS FOLLOWING:
8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90%
THEN UP WITH SINGLES

METCON
3 ROUNDS FOR TIME
RX:
3 BAR MUSCLE UP
10 POWER CLEAN 50/35Kg
3 BAR MUSCLE UP
10 PUSH JERK 50/35Kg

INTERMEDIATE:
5 CHEST TO BAR
10 POWER CLEAN 40/30Kg
5 CHEST TO BAR
10 PUSH JERK 40/30Kg

BEGINNER:
5 PULL UP
10 POWER CLEAN by feel
5 PULL UP
10 PUSH JERK by feel

CAP 12 MIN

GIOVEDI' 29/11/18
2018-11-29
MIDLINE
ACCUMULATE MAX PLANK IN 8 MIN
*EVERY TIME YOU BREAK THE SET 5 BURPEES

BENCHMARK: FRAN
21 – 15 – 9
RX:
THRUSTER 40/30Kg
PULL UP

INTERMEDIATE:
THRUSTER 35/25Kg
BANDED PULL UP

BEGINNER:
THRUSTER by feel
RING ROW

CAP TIME 12 MIN

VENERDI' 30/11/18
2018-11-30
STRENGTH TEST: IN 15 MIN FIND 1RM OF DEADLIFT
WORK AS FOLLOWING:
8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90%
THEN UP WITH SINGLES

METCON
1:30 ON – 1:30 OFF x 4 INTERVALS
RX:
15 BOX JUMP OVER 60/50 cm
MAX POWER SNATCH 60/45Kg*

INTERMEDIATE:
15 BOX JUMP OVER 50/40 cm
MAX POWER SNATCH 50/35Kg*

BEGINNER:
15 BOX STEP OVER by feel
MAX POWER SNATCH by feel

*REMOVE 5Kg EVERY ROUND
SCORE: MAX SNATCH

SABATO 1/12/18
2018-12-01
TEAM WOD OF TWO
I GO YOU GO, SWITCH AS NEEDED
FOR TIME
1500m ROW
150 WALL BALL 9/6Kg
150 Ab-Mat SITUP
1500m ROW
*DURING THE ROW THE OTHER PARTNER WAITS IN WALL SIT

LUNEDI' 3/12/18
2018-12-03
STRENGTH
BACK SQUAT
5 REP @65%, 5 REP @75%, 5+ REP @85%
REST 2/3 MIN BETWEEN SETS

METCON
EVERY 4:00 x 3 SET
RX:
60 DOUBLE UNDERS
20 THRUSTER 40/30Kg
10 BURPEES

INTERMEDIATE:
100 SINGLE UNDERS
20 THRUSTER 35/25Kg
10 BURPEES

BEGINNER:
60 SINGLE UNDERS
20 THRUSTER by feel
10 BURPEES

MARTEDI' 4/12/18
2018-12-04
SKILL: TOES TO BAR

METCON
15’ EMOM
RX:

12 TOES TO BAR
20 ALT. DB SNATCH 20/15Kg
15 M / 12 W CAL ROW

INTERMEDIATE:

12 KNEES TO ELBOWS
20 ALT. DB SNATCH 15/10Kg
15 M / 12 W CAL ROW

BEGINNER:

12 KNEES TO CHEST
20 ALT. DB SNATCH by feel
12 M / 10 W CAL ROW

SCORE: MISSED REPS

MERCOLEDI' 5/12/18
2018-12-05
STRENGTH
STRICT PRESS
5 REP @65%, 5 REP @75%, 5+ REP @85%
REST 2/3 MIN BETWEEN SETS

METCON
4 ROUNDS FOR TIME
RX:
40 Ab-Mat SIT UP
30 PUSH UP
20 PUSH JERK 50/35 Kg

INTERMEDIATE:
40 Ab-Mat SIT UP
30 PUSH UP
20 PUSH JERK 40/30 Kg

BEGINNER:
30 Ab-Mat SIT UP
20 KNEES PUSH UP
20 PUSH JERK by feel

CAP TIME 16’

GIOVEDI' 6/12/18
2018-12-06
BENCHMARK: HOLLEYMAN
30 ROUNDS FOR TIME
RX:
5 WALL BALL 20/14 lbs
3 HANDSTAND PUSHUP
1 POWER CLEAN 100/70 Kg

INTERMEDIATE:
5 WALL BALL 14/10 lbs
3 DEFICIT PUSH UP
1 POWER CLEAN 60/40 Kg

BEGINNER:
5 WALL BALL by feel
3 KNEES PUSH UP
1 POWER CLEAN by feel

CAP TIME 35 MIN

VENERDI' 7/12/18
2018-12-07
STRENGTH
DEADLIFT
5 REP @65%, 5 REP @75%, 5+ REP @85%
REST 2/3 MIN BETWEEN SETS

METCON
21 – 15 – 12 – 9
RX:
KETTLEBELL SWING 24/16 Kg
PULL UP

INTERMEDIATE:
KETTLEBELL SWING 20/12Kg
BANDED PULL UP

BEGINNER:
KETTLEBELL SWING by feel
RING ROW

CAP TIME 12

SABATO 8/12/18
2018-12-08
“TEAM KELLY”
TEAM OF 3
AMRAP 20
PARTNER 1: RUN 400m
PARTNER 2: WALL BALL 9/6 Kg
PARTNER 3: BOX JUMP 60/50cm
WHEN THE RUNNER FINISHES, RUNNER GOES TO BOX JUMP, BOX JUMP TO WALL BALL AND WALL BALL TO RUN
SCORE: TOT WALL BALLS AND TOT BOX JUMPS

LUNEDI' 10/12/18
2018-12-10
STRENGTH
BACK SQUAT
3 REP @70%, 3 REP @80%, 3+ REP @90%
REST 2/3 MIN BETWEEN SETS

METCON
RX, INTERMEDIATE & BEGINNER
EVERY 3:00 x 7 SET
:30 ASSAULT BIKE ALL OUT
REST 2:30

MARTEDI' 11/12/18
2018-12-11
SKILL: BAR MUSCLE UP

METCON
2:00 ON – 2:00 OFF x 4 SET
AMRAP
RX:
3 BAR MUSCLE UP
7 POWER SNATCH 35/25Kg

INTERMEDIATE:
3 CHEST TO BAR
7 POWER SNATCH 35/25Kg

BEGINNER
3 RING ROW
7 HANG POWER SNATCH by feel

MERCOLEDI' 12/12/18
2018-12-12
STRENGTH
STRICT PRESS
3 REP @70%, 3 REP @80%, 3+ REP @90%
REST 2/3 MIN BETWEEN SETS

METCON
WITH A RUNNING CLOCK
RX:
FROM 0:00 TO 3:00 MAX HANDSTAND PUSH UP
FROM 3:00 TO 6:00 MAX PUSH PRESS 50/35 Kg
FROM 6:00 TO 9:00 MAX BURPEES

INTERMEDIATE:
FROM 0:00 TO 3:00 MAX DEFICIT PUSH UP
FROM 3:00 TO 6:00 MAX PUSH PRESS 40/30 Kg
FROM 6:00 TO 9:00 MAX BURPEES

BEGINNER:
FROM 0:00 TO 3:00 MAX PUSH UP
FROM 3:00 TO 6:00 MAX PUSH PRESS by feel
FROM 6:00 TO 9:00 MAX BURPEES

SCORE: TOT REPS

GIOVEDI' 13/12/18
2018-12-13
OPEN WORKOUT 17.5
10 ROUNDS FOR TIME
RX:
9 THRUSTER 40/30Kg
35 DOUBLE UNDERS

INTERMEDIATE:
9 THRUSTER 35/25Kg
70 SINGLE UNDERS

BEGINNER:
9 THRUSTER by feel
40 SINGLE UNDERS

CAP TIME 20 MIN

VENERDI' 14/12/18
2018-12-14
STRENGTH
DEADLIFT
3 REP @70%, 3 REP @80%, 3+ REP @90%
REST 2/3 MIN BETWEEN SETS

METCON
FOR TIME
21 – 15 – 9
RX:
DEADLIFT 100/70 Kg
BURPEES BOX JUMP OVER 60/50 cm

INTERMEDIATE:
DEADLIFT 80/55 Kg
BURPEES BOX JUMP OVER 60/50 cm

BEGINNER:
DEADLIFT by feel
BURPEES BOX STEP OVER

CAP TIME 10

SABATO 15/12/18
2018-12-15
TEAM WOD OF TWO
FOR TIME, SWITCH AS NEEDED
100 BURPEES PULL UP
200 THRUSTER WITH AN EMPTY BAR
300 SIT UP
