VENERDI' 19/01/2018
2018-01-19
WL
Push Jerk + Split Jerk – EMOM 12’ – 2+1 /1+2 (alterna ogni minuto) – lavoro tecnico
WOD
5 Rounds of:
10 m / 6 w Pull Ups
12 DBs Push Jerk (not Push Press)@20/10Kg
30 alt DBs lunges @20/10Kg

SABATO 20/01/2018
2018-01-20
SATURDAY TEAM WOD of 2 Switch as needed
For time complete:
100 Squat Clean@50/35Kg
80 V Ups
60 Burpees Box jump over
40 SDHP @50/35Kg
20 Wall climb
100 DU

LUNEDI' 22/01/2018
2018-01-22
EMOM 12′
ODD: 6-10 BURPEES
EVEN 10 KB GOBLET SQUAT #24/16
WOD:
5 INTERVALS 1’30” ON/1’30 OFF
15KB SWING #32/24
ME DU

MARTEDI' 23/01/2018
2018-01-23
GYMNASTICS Skills
KIPPING TTB
WOD:
5 Rounds of:
10 Deadlift @70/50 kg
7 Box jump overs
5 TTB

MERCOLEDI' 24/01/2018
2018-01-24
WOD:
6 Rounds of:
-400mt Run
-20 M/15 W Push up H/Off
-10 KB Swing @ 32/24 Kg
-5 Hang Power Clean @70/50Kg

GIOVEDI' 25/01/2018
2018-01-25
PUSH and PULL STRENGTH:
A1- Strict Press 4 x 6-8
A2- Strict Pull Ups 4 x 8-10
60” Rest
WOD:
TEAM WOD of 2
AMRAP 18’ -I go you go as needed
25 Cal Row
25 Push Jerk @50/35Kg
25 Wall Balls@9/6Kg

VENERDI' 26/01/2018
2018-01-26
WL
A- Hang Squat Snatch – 2RM in 12’
WOD:
3 Intervals 3’ON, 2’OFF AMRAP
10 DB Burpees @20/10kg
10 M / 6 W Pull Ups
30 DU or 75 SU

SABATO 27/01/2018
2018-01-27
TEAM WOD of 3:
AMRAP 8’, I GO-YOU GO every round:
8 SDHP @ 40/30 Kg
8 Back Squat @ 40/30 Kg
-2’ Rest-
AMRAP 8’, I GO-YOU GO every round:
4 M / 2 W Strict Chin Up
8 Burpees
12 DU or 30 SU
8 V ups
-2’ rest-
AMRAP 8’, I GO-YOU GO every round:
10 GTOH Plate @20/15kg
100mt Run Sprint

LUNEDI' 29/01/2018
2018-01-29
WL
-Split Jerk – 3 reps holding top pos 2” x 6 sets @ climbing
WOD:
AMRAP 10′
10 KB SDHP @32/24Kg
10 Burpees Box jump Overs ( New RX standard)

MARTEDI' 30/01/2018
2018-01-30
STRENGTH & GYM STRENGTH:
4 set
A1- Strict Press behind Neck snatch grip 3 @ climbing
A2- 1-Arm-DB Row 5 each arm
A3- Parallette pass through 8-10
Rest 60”
WOD:
10 Rounds of:
5 Wall Ball@9/6Kg
4 Power snatch @ 60/40kg
3 OHS @ 60/40 Kg

MERCOLEDI' 31/01/2018
2018-01-31
GYMNASTICS
HSPU Kipping review and practice:
EMOM 10’
Odd Kipping HSPU 3-5 or max effort unbroken for advanced
Even Double Unders practice for 30 ” ( for advanced 30” max effort)
WOD:
3-6-9-12-15 Reps of:
DB Hang Power Clean & Push Press @ 20/10 Kg
Cal Row
Burpees

GIOVEDI' 1/02/2018
2018-02-01
WOD:
AMRAP 30’:
30 DU or 90 SU
15 Bar Facing Burpees ( new rx standard)
10 Push Press @ 35/25 Kg
5 Bar Muscle Ups or 10 M / 6 W Pull Ups

VENERDI' 2/02/2018
2018-02-02
DEADLIFT: 10′ EMOM

5 Reps T/GO #SAME WEIGHT

WOD for time
60 Cal row
50 Sit Ups
40 Over Head Walking Lunge @20/10 kg PLATE
30 R.swing @24/16 kg
20 TTB

SABATO 3/02/2018
2018-02-03
TEAM WOD OF 2
Complete as a team, switch as needed

120 Med Ball Clean @ 9/6 Kg
600mt KBs Farmer carry @ 24/16 Kg (switch every 200)
120 Box Jump
600mt KBs Farmer carry @ 24/16 Kg (switch every 200)
120 KB Swing #24/16kg
600mt Run with Med Ball on shoulder @9/6 Kg (switch every 200)

LUNEDI' 5/02/2018
2018-02-05
WL & GYM STRENGTH:
A1- Squat clean from the ground 5 x 3 @ climbing
A2- Strict Ring Dip 5 x 4-6 (for beginners 12 Push ups)
Rest 60”
WOD:
AMRAP 15’
3 Bar MU/ 6 C2B/ 9 Pull ups
12 Back Squat @ 40/30 Kg
10 Burpees

MARTEDI' 6/02/2018
2018-02-06
GYMNASTICS
15’ EMOM
Min 1 – 40” handstand hold ( facing wall)
Min 2 – Lateral side plank hold – 30”+30”
Min 3 – 10 BB Pause GoodMorning
WOD:
30/20/10
Box Jump Over
Alt Arm DB Snatch@25/15Kg

MERCOLEDI' 7/02/2018
2018-02-07
WL
Push Press -5RM from the ground – 10’
WOD:
AMRAP 12’
12 Hang P.clean @ 50/35 Kg
6 Push Jerk @50/35 Kg
12 TTB

GIOVEDI' 8/02/2018
2018-02-08
GYMNASTIC STRENGTH
3 SET OF:
10 ONE ARM RING ROW (DX/SX)
10 ONE LEG DB DEADLIFT ( DX/SX)
WOD:
5 Round for time for max reps every station:
1’ Max Cal ROW (50”)
1’ KB SDHP @32/24 kg
1’ Pull Ups
1’ Air Squat
1’ Rest

VENERDI' 09/02/2018
2018-02-09
STRENGTH & GYM STRENGTH:

A1- Front Squat 4x 5 reps @climbing
A2- Weighted Push Up (plate on lower back )4 x 6-8
A3 – Weighted Chin Ups 4 x 5 @ climbing
Rest 60”

WOD:
For Time:
4 Rounds of:
12 Thruster @40/30Kg
12 M / 7 W Pull Up

SABATO 10/02/2018
2018-02-10
TEAM WOD of 2:
Complete, switching as needed (if permitted):
100 Synchronized Sit Up
100 Hang Power Clean & Push Press @ 35/25Kg
100 Synchronized Down & Ups
100 Back Squat @ 30/25Kg

LUNEDI' 12/02/2018
2018-02-12
MIDLINE
15′ EMOM
30” V Ups
1’ Plank Hold
1’ rest
WOD:
8’ AMRAP of:
10 SDHP @ 35/25 Kg
7 Push Ups
-rest 2’-
8’ AMRAP of:
10 Power Snatch @ 35/25 Kg
7 lateral bar burpees

MARTEDI' 13/02/2018
2018-02-13
WOD
AMRAP 25’
400mt Run
-then-
3 rounds:
10 Hang Power Clean @50/35kg
10 Box jump over

MERCOLEDI' 14/02/2018
2018-02-14
WARM UP:
10’ Groups Dynamics & Mobility
WL
A- Hang Muscle Snatch + Snatch balance 5 x 5+5 @ empty bb or light weight
B- Squat Snatch – 1RM of the day in 12’
WOD:
3 Rounds of:
30M / 20W Cal Row
20 KB Swing @24/16Kg
15 Pull Ups

GIOVEDI' 15/02/2018
2018-02-15
WOD
Interval 30” ON, 30” OFF x 20 Intervals
NB Riprendi il round da dove lo interrompi alla fine dell’intervallo precedente.
9 Wall Ball@9/6Kg
7 DB Push Press@20/10kg
7 V UPS

VENERDI' 16/02/2018
2018-02-16
STRENGTH & GYM STRENGTH:
A1- Db complex : p.clean + hang sq. clean + push press + thruster @climbing 4/3/2/1
A2- Knee to elbow strict 4 x 6/8
A3 – 1 Leg Deadlift with DB 4 x 10 each leg @ climbing
WOD:
4 Rounds of:
DU 100/70/50/30
13 P. Snatch 40/30 kg
6 C2B

SABATO 17/02/2018
2018-02-17
Team di 2 – Switch as needed

30 Heavy DL (100/80 kg )
40 Pull up
50 Hand stand Push up
40 Toes to Bar
30 DL (100/80 kg )

* Every 2′ both member perform 5 burpees

LUNEDI' 19/02/2018
2018-02-19
DEADLIFT STRENGTH
T/GO DEADLIFT #heavy climbing
5-5-3–3-2
2’ REST BTW SET
WOD (cap time 15’)
21/15/9
P.clean #50/35
Sit ups
Push Press

MARTEDI' 20/02/2018
2018-02-20
ENDURANCE+ GYMNASTIC
ALT EMOM 12’
15/13 Cal Row (max 50’’ work)
10 KIPPING HSPU/ 15 PUSH UPS (MAX 30”)
1’REST
WOD (cap time 15’)
3 Rounds for time
30 R.SWING #32/24kg
20 BOX JUMP OVER
10 PULL UPS

MERCOLEDI' 20/02/2018
2018-02-21
WOD (cap 20’)
5 rounds
400 mt run
10 hang power snatch #40/30 kg
8 TTB

GIOVEDI' 21/02/2018
2018-02-22
STRENGTH + GYMNASTIC
5 set of:

5/5/3/3/2 F.squat # medium climbing
5 dx/ 5 sx 1 leg dumbbell deadlift ( peso che permetta di mantenere movimento tecnico)
30” dx/ 30 “ sx lateral plank

WOD
12’’ amrap
12 DB P.CLEAN #20/15
9 BURPEES
7 WALL BALL 9/6kg
