SABATO 20/10/18
2018-10-20
TEAM WOD OF TWO
AMRAP 20′
21 KB SWING 24/16Kg
15 DOUBLE KBs BOX STEP OVER 24/16Kg
9 BAR MUSCLE UP / CHEST TO BAR / PULL UP
*SWITCH AS NEEDED

LUNEDI' 22/10/18
2018-10-22
STRENGTH
IN 12’
BUILD A HEAVY SET OF 5 THRUSTERS

METCON
AMRAP 7’
LADDER +3
RX:
3 THRUSTER 40/30Kg
3 LATERAL BURPEES
*ADD 3 REP EVERY ROUNDS

INTERMEDIATE:
3 THRUSTER 30/20Kg
3 LATERAL BURPEES
*ADD 3 REP EVERY ROUND

BEGINNER:
3 MEDBALL SQUAT 16/12 lbs
3 DOWN & UP
*ADD 3 REP EVERY ROUND

MARTEDI' 23/10/18
2018-10-23
METCON
AMRAP 15’
RX:
30 DUs
15 POWER CLEAN 50/35Kg
30 DUs
15 TOES TO BAR

INTERMEDIATE:
60 SUs
15 POWER CLEAN 40/25Kg
60 SUs
15 KNEES TO CHEST

BEGINNER:
45 SUs
15 POWER CLEAN by feel
45 SUs
15 Ab-Mat SIT UP

MERCOLEDI' 24/10/18
2018-10-24
STRENGTH
DEADLIFT
EVERY 2:00 x 5 SET
3 REP (HEAVY/CLIMBING)

METCON
TEAM OF 2
AMRAP 18’
RX:
7 DEADLIFT 100/70Kg
200m RUN
7 BURPEES

INTERMEDIATE:
7 DEADLIFT 70/45Kg
200m RUN
7 BURPEES

BEGINNER:
7 DEADLIFT by feel
100m RUN
7 DOWN & UP

*SWITCH EVERY ROUND

GIOVEDI' 25/10/18
2018-10-25
INTERVALS
4:00 ON – 4:00 OFF x 3 SETS
AMRAP
RX:
21/18 CAL ROW
15 POWER SNATCH 50/35Kg
9 BOX JUMP OVER 60/50cm

INTERMEDIATE:
21/18 CAL ROW
15 POWER SNATCH 40/25Kg
9 BOX JUMP OVER 50/40cm

BEGINNER:
15/12 CAL ROW
9 POWER SNATCH by feel
6 BOX STEP OVER by feel

*RESTART FROM WHERE YOU FINISHED IN THE LAST ROUND

VENERDI' 26/10/18
2018-10-26
METCON
AMRAP 20’
RX:
7 CHEST TO BAR
14 ALT. PISTOL
21 V-UP

INTERMEDIATE:
7 PULL UP
14 ALT PISTOLS (with mb behind)
21 TUCK CRUNCH

BEGINNER:
10 RING ROW
14 MEDBALL SQUAT 16/12lbs
21 Ab-Mat SITUP

SABATO 27/10/18
2018-10-27
TEAM WOD OF 2
WITH A RUNNING CLOCK:

FROM 0 TO 10:

find 1 RM of Snatch and 1 RM Clean and Jerk ( Each partner choose only one lift )
Working only one at time with same barbell

SCORE: Total weight of two best lift.

FROM 11 TO 25:

FOR TIME: Karen
150 wall ball @9/6 Kg
In the remaining time:
max effort DL with highest weight found before.

SCORE: Total reps.

LUNEDI' 29/10/18
2018-10-29
STRENGTH
EVERY 2:00 x 6 SET
8 FRONT SQUAT + 10 PUSH UP

METCON
TEST: ANNIE (CAP 10’)
RX:
50 – 40 – 30 – 20 – 10
DUs
Ab-Mat SIT UP

INTERMEDIATE:
100 – 80 – 60 – 40 – 20 SUs
50 – 40 – 30 – 20 – 10 Ab-Mat SIT UP

BEGINNER:
AMRAP 8’
30 SUs
15 Ab-Mat SIT UP

MARTEDI' 30/10/18
2018-10-30
MIDLINE
9’ EMOM

5-7 STRICT TOES TO BAR
8-10 GOOD MORNING WITH PLATE
40’’ WEIGHTED PLANK

METCON
5 INTERVALS 2:00 ON – 2:00 OFF
LADDER +3
RX:
3 KB SNATCH 24/16Kg
3 BURPEES
*ADD 3 REP EVERY ROUND

INTERMEDIATE:
3 KB SNATCH 16/12Kg
3 BURPEES
*ADD 3 REP EVERY ROUND

BEGINNER:
2 DB SNATCH by feel
2 DOWN & UP
*ADD 2 REP EVERY ROUND

MERCOLEDI' 31/10/18
2018-10-31
STRENGTH
EVERY 2:00 x 5 SET
3 CLEAN DEADLIFT WITH 2” PAUSE BELOW THE KNEE

METCON
3 ROUNDS FOR TIME
RX:
12 DEADLIFT 100/70Kg
15 BOX JUMP 60/50cm
18 BURPEES

INTERMEDIATE:
12 DEADLIFT 80/50Kg
15 BOX JUMP 50/40cm
18 BURPEES

BEGINNER:
9 DEADLIFT by feel
12 BOX STEP UP 50/40cm
15 BURPEES

CAP TIME 15 MIN

GIOVEDI' 1/11/18
2018-11-01
BE READY FOR THE UNKNOWN

VENERDI' 2/11/18
2018-11-02
INTERVAL WOD
2:00 ON – 2:00 OFF x 5 SET
RX:
12/9 CAL ROW
8 PULL UP
MAX ALT ARM KB CLUSTER @24/16Kg

INTERMEDIATE:
12/9 CAL ROW
8 BANDED PULL UP
MAX ALT ARM KB CLUSTER @20/12Kg

BEGINNER:
9/6 CAL ROW
8 RING ROW
10 ALT ARM KB CLUSTER by feel

SABATO 3/11/18
2018-11-03
METCON
5 ROUNDS FOR TIME
50 DOUBLE UNDER
25 PUSH UP HAND RELEASE
5 POWER SNATCH 60/45Kg

LUNEDI' 5/11/18
2018-11-05
STRENGTH
BACK SQUAT
5 REP @65%, 5 REP @75%, 5+ REP @85%
REST 2/3 MIN BETWEEN SETS

METCON
AMRAP 7’
RX:
10 WALL BALL 20/14LBS
10 PUSHUP

INTERMEDIATE:
10 WALL BALL 16/12 LBS
10 KNEES PUSHUP

BEGINNER:
8 WALL BALL (LOWER TARGET)
8 KNEES PUSHUP

MARTEDI' 6/11/18
2018-11-06
MIDLINE
3 SET
1’ WEIGHTED PLANK
10 WEIGHTED GHD HIP EXTENSION
20 KB RUSSIAN TWIST
REST 1:00

METCON
4 INTERVALS 3:00 ON – 3:00 OFF
RX:
200m RUN
8 CHEST TO BAR
6 POWER CLEAN 60/40Kg
MAX BURPEES

INTERMEDIATE:
200m RUN
8 PULL UP
6 POWER CLEAN 50/35Kg
MAX BURPEES

BEGINNER:
100m RUN
8 RING ROW
6 POWER CLEAN by feel
MAX BURPEES

MERCOLEDI' 7/11/18
2018-11-07
STRENGTH
STRICT PRESS
5 REP @65%, 5 REP @75%, 5+ REP @85%
REST 2/3 MIN BETWEEN SETS

METCON
3 ROUNDS FOR TIME
RX:
20 PUSH PRESS 60/40Kg
20 BOX JUMP 60/50cm

INTERMEDIATE:
20 PUSH PRESS 50/30Kg
20 BOX JUMP 50/40cm

BEGINNER:
20 PUSH PRESS by feel
20 BOX STEP UP

CAP TIME 9 MIN

GIOVEDI' 8/11/18
2018-11-08
METCON
AMRAP 25’
RX:
100 SINGLE UNDERS
20 TURKISH GET UP 24/16Kg
15m BEAR CRAWL
10 STRICT TOES TO BAR
15 GOBLET SQUAT 24/16Kg

INTERMEDIATE:
100 SINGLE UNDERS
20 TURKISH GET UP 16/12Kg
15m BEAR CRAWL
10 STRICT KNEES TO ELBOWS
15 GOBLET SQUAT 16/12Kg

BEGINNER:
80 SINGLE UNDERS
20 TURKISH GET UP by feel
15m BEAR CRAWL
10 STRICT KNEES TO CHEST
15 GOBLET SQUAT by feel

VENERDI' 9/11/18
2018-11-09
STRENGTH
DEADLIFT
5 REP @65%, 5 REP @75%, 5+ REP @85%
REST 2/3 MIN BETWEEN SETS

METCON
AMRAP 8’
RX:
MAX LATERAL BURPEES OVER THE BAR
EMOM: 6 POWER SNATCH 60/40Kg

INTERMEDIATE:
MAX LATERAL BURPEES OVER THE BAR
EMOM: 6 POWER SNATCH 40/25Kg

BEGINNER:
MAX BURPEES
EMOM: 6 POWER SNATCH by feel

*FIRST MINUTE STARTS FROM POWER SNATCH

SABATO 10/11/18
2018-11-10
TEAM WOD OF TWO:
AMRAP 20′
10 SYNCHRO ALT ARM DB SNATCH
10 SYNCHRO DB OH LUNGES
10 BURPEES OVER THE DB

DUMBELL: 20/10Kg

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
