LUNEDÌ 31/12/18
2018-12-31
NEW YEAR’S EVE WORKOUT

MARTEDI' 1/1/19
2019-01-01
BE READY FOR THE UNKNOWN 😉

MERCOLEDI' 2/1/19
2019-01-02
METCON
FOR TIME
RX:
800m RUN
THEN 10 ROUNDS OF
10 HANDSTAND PUSHUP
10 ALT PISTOLS
THEN
1Km ROW

INTERMEDIATE:
800m RUN
THEN 10 ROUNDS OF
10 DEFICIT PUSHUP
10 MB ALT PISTOLS
THEN
1Km ROW

BEGINNER:
600m RUN
THEN 10 ROUNDS OF
10 PUSH UP
10 MB FRONT SQUAT
THEN
750m ROW

CAP TIME 25’

GIOVEDI' 3/1/19
2019-01-03
STRENGTH TEST:
12 MIN TO FIND 1RM FRONT SQUAT

OPEN WORKOUT 18.5
AMRAP 7’
LADDER +3
RX:
3 THRUSTER 40/30Kg
3 CHEST TO BAR

INTERMEDIATE:
3 THRUSTER 35/25Kg
3 PULL UP

BEGINNER:
3 THRUSTER by feel
3 RING ROW

VENERDI' 4/1/19
2019-01-04
5 ROUNDS FOR TIME
RX:
36 DOUBLE UNDERS
10 LATERAL BURPEES
9 TOES TO BAR
8 HANG SQUAT CLEAN 70/50Kg

INTERMEDIATE:
70 SINGLE UNDER
10 LATERAL BURPEES
9 KNEES TO ELBOWS
8 HANG SQUAT CLEAN 50/35Kg

BEGINNER:
40 SINGLE UNDERS
10 BURPEES
9 KNEES TO CHEST
8 HANG CLEAN ANY STYLE by feel

CAP TIME 18’

SABATO 5/1/19
2019-01-05
TEAM WOD OF 3
100 – 80 – 60 – 40 – 20
BURPEES BOX JUMP 60/50cm
WALL BALL 20/14lbs
DBs DEADLIFT 20/15Kg
CAP TIME 30 MIN

LUNEDI' 7/1/19
2019-01-07
FRONT SQUAT
EVERY 1:30 x 6 SETS
6 REP @50%

METCON
AMRAP 12’
RX:
7 POWER SNATCH 60/40Kg
14 STRICT RING DIP

INTERMEDIATE:
7 POWER SNATCH 45/30Kg
14 DEFICIT PUSH UP

BEGINNER:
7 POWER SNATCH by feel
14 KNEES PUSH UP

MARTEDI' 8/1/19
2019-01-08
GYMNASTIC
8’ EMOM
3-5 STRICT PULL UP + MAX KIPPING PULLUP

METCON
FOR TIME
30 PLATE OVERHEAD LUNGES
30 KNEES TO CHEST
30 Ab-Mat SIT UP
30 BURPEES
30 Ab-Mat SIT UP
30 KNEES TO CHEST
30 PLATE OVERHEAD LUNGES

CAP TIME 13’

PLATE
RX: 20/15Kg
INTERMEDIATE: 15/10Kg
BEGINNER: 10/5Kg & 20 REP EACH MOVEMENT

MERCOLEDI' 9/1/19
2019-01-09
WEIGHTLIFTING
EVERY 1:15 x 8 SET
1 POWER SNATCH + 1 SNATCH BALANCE + 1 OVERHEAD SQUAT @ INCREASING WEIGHT

METCON
AMRAP 9’
RX:
30 DOUBLE UNDERS
12 ALT ARM DB SNATCH 22.5/15Kg

INTERMEDIATE:
60 SINGLE UNDERS
12 ALT ARM DB SNATCH 17.5/12.5Kg

BEGINNER:
40 SINGLE UNDERS
12 ALT ARM DB SNATCH by feel

GIOVEDI' 10/1/19
2019-01-10
DEADLIFT
EVERY 1:30 x 6 SETS
6 REP @50%

OPEN WORKOUT 11.2
AMRAP 15’
RX:
9 DEADLIFT 70/50Kg
12 PUSH UP
15 BOX JUMP 60/50cm

INTERMEDIATE:
9 DEADLIFT 60/40Kg
12 PUSH UP
15 BOX JUMP 60/50cm

BEGINNER:
9 DEADLIFT by feel
12 KNEES PUSH UP
15 STEP UP by feel

VENERDI' 11/1/19
2019-01-11
WEIGHTLIFTING
EVERY 1:15 x 8 SET
1 POWER CLEAN + 1 SQUAT CLEAN + 1 PUSH JERK @ INCREASING WEIGHT, NO DROP

METCON
3 ROUNDS FOR TIME
RX:
15 WALL BALL 20/14lbs
12 POWER CLEAN 40/30Kg
9 FRONT SQUAT 40/30Kg
6 PUSH PRESS 40/30Kg

INTERMEDIATE:
15 WALL BALL 14/10lbs
12 POWER CLEAN 35/25Kg
9 FRONT SQUAT 35/25Kg
6 PUSH PRESS 35/25Kg

BEGINNER:
15 WALL BALL by feel
12 POWER CLEAN by feel
9 FRONT SQUAT by feel
6 PUSH PRESS by feel

CAP TIME 10’

SABATO 12/1/19
2019-01-12
TEAM WOD OF TWO
25’ AMRAP
10 DEADLIFT 80/65Kg
10 SIT UP
10 SYNCHRO BURPEES OVER THE BARBELL

LUNEDI' 14/1/19
2019-01-14
WEIGHTLIFTING
EVERY 1:15 x 8 SETS
1 SNATCH DEADLIFT + 1 LOW HANG SQ. SNATCH + 1 HANG SQ. SNATCH @ INCRESING WEIGHT, NO DROP

METCON
3 ROUNDS FOR TIME
RX:
21 POWER SNATCH 40/30Kg
15 PULL UP
9 BURPEES

INTERMEDIATE:
21 POWER SNATCH 35/25Kg
15 BANDED PULL UP
9 BURPEES

BEGINNER:
21 POWER SNATCH by feel
15 RING ROW
9 BURPEES

CAP TIME 11’

MARTEDI' 15/1/19
2019-01-15
FRONT SQUAT
EVERY 1:30 x 6 SETS
8 REP @50%

METCON
AMRAP 12’
RX
7 DBs FRONT SQUAT 25/15Kg
7 HANDSTAND PUSH UP
42 DOUBLE UNDERS

INTERMEDIATE:
7 DBs FRONT SQUAT 20/10Kg
7 DEFICIT PUSH UP
60 SINGLE UNDERS

BEGINNER:
7 DBs FRONT SQUAT by feel
7 PUSH UP
40 SINGLE UNDERS

MERCOLEDI' 16/1/19
2019-01-16
SKILL: KIPPING RING DIP

METCON
AMRAP 16’
RX:
400m RUN
15 BOX JUMP 60/50cm
12 (6R + 6L) KB PUSH JERK 24/16Kg
9 RING DIP

INTERMEDIATE:
400m RUN
15 BOX JUMP 60/50cm
12 (6R + 6L) KB PUSH JERK 20/12Kg
9 BANDED RING DIP

BEGINNER:
400m RUN
15 STEP UP by feel
12 (6R + 6L) KB PUSH JERK by feel
9 BOX DIP

GIOVEDI' 17/1/19
2019-01-17
WEIGHTLIFTING
EVERY 1:15 x 8 SETS
1 CLEAN DEADLIFT + 1 LOW HANG SQ. CLEAN + 1 HANG SQ. CLEAN @INCREASING WEIGHT, NO DROP

REVISITED OPEN WORKOUT 16.2
4 MIN TO COMPLETE:
18 TOES TO BAR
50 DOUBLE UNDERS
15 SQUAT CLEAN 40/25Kg
IF COMPLETED, ADD ANOTHER 4 MIN TO COMPLETE:
18 TOES TO BAR
50 DOUBLE UNDERS
13 SQUAT CLEAN 50/35Kg
IF COMPLETED, ADD ANOTHER 4 MIN TO COMPLETE:
18 TOES TO BAR
50 DOUBLE UNDERS
11 SQUAT CLEAN 60/40Kg
IF COMPLETED, ADD ANOTHER 4 MIN TO COMPLETE:
18 TOES TO BAR
50 DOUBLE UNDERS
9 SQUAT CLEAN 70/50Kg
IF COMPLETED, ADD ANOTHER 4 MIN TO COMPLETE:
18 TOES TO BAR
50 DOUBLE UNDERS
7 SQUAT CLEAN 80/60Kg

STOP AT 20 MIN

SCALING OPTIONS:
TOEST TO BAR -> KNEES TO CHEST;
DUs -> SUs;
WEIGHT by feel

VENERDI' 18/1/19
2019-01-19
DEADLIFT
EVERY 1:30 x 6 SETS
8 REP @50%

METCON
FOR TIME
RX:
50 SUMO DEADLIFT HIGH PULL 40/30Kg
40 V-UP
30 WALL BALL 20/14lbs
20 CHEST TO BAR
10 OVERHEAD SQUAT 40/30Kg

INTERMEDIATE:
50 SUMO DEADLIFT HIGH PULL 30/20Kg
40 TUCK CRUNCH
30 WALL BALL 16/12lbs
20 PULL UP
10 OVERHEAD SQUAT 30/20Kg

BEGINNER:
50 SUMO DEADLIFT HIGH PULL by feel
40 SIT UP
30 WALL BALL by feel
20 RING ROW
10 OVERHEAD SQUAT by feel

CAP TIME 13

SABATO 19/1/19
2019-01-19
TEAM WOD OF TWO
I GO YOU GO
50 CLEAN & JERK 60/45Kg
100 PUSH UP
150 WALL BALL
200 SIT UP

LUNEDI' 21/1/19
2019-01-21
Lunedì 21 Gennaio
FRONT SQUAT
EVERY 1:30 x 6 SETS
6 REP @70%

METCON
EVERY 2:30 x 6 SETS
RX & INTERMEDIATE:
200m RUN
15 BOX JUMP OVER 60/50cm

BEGINNER:
200m RUN
12 BOX STEP OVER by feel

MARTEDI' 22/1/19
2019-01-22
WEIGHTLIFTING
EVERY 1:15 x 8 SETS
1 CLEAN PULL + 1 HANG POWER CLEAN + 1 POWER CLEAN @INCREASING WEIGHT, NO DROP

METCON
AMRAP 10’
RX:
5 CLEAN & JERK 70/50Kg
30 DOUBLE UNDERS

INTERMEDIATE:
5 CLEAN & JERK 50/30Kg
50 SINGLE UNDERS

BEGINNER:
5 CLEAN & JERK by feel
30 SINGLE UNDERS

MERCOLEDI' 23/1/19
2019-01-23
SKILL: J-HOOK ROPE CLIMB

METCON
16’ EMOM (MAX 45’’ OF WORK)
RX:

ROPE CLIMB
WALL BALL 20/14 lbs
Ab-Mat SIT UP
BURPEES

INTERMEDIATE:

STRICT PULL UP
WALL BALL 16/12 lbs
Ab-Mat SIT UP
BURPEES

BEGINNER:
30’’ ON – 30’’ OFF

RING ROW
WALL BALL by fell
Ab-Mat SIT UP
BURPEES

GIOVEDI' 24/1/19
2019-01-24
DEADLIFT
EVERY 1:30 x 6 SETS
6 REP @70%

METCON
5 ROUNDS FOR TIME
RX:
12 KB SWING 32/24Kg
9 DEADLIFT 80/50Kg
6 TOES TO BAR

INTERMEDIATE:
12 KB SWING 24/16Kg
9 DEADLIFT 60/40Kg
6 KNEES TO ELBOWS

BEGINNER:
12 KB SWING by feel
9 DEADLIFT by feel
6 KNEES TO CHEST

CAP TIME 12’

VENERDI' 25/1/19
2019-01-25
WEIGHTLIFTING
EVERY 1:15 x 8 SETS
1 SNATCH PULL + 1 HANG POWER SNATCH + 1 POWER SNATCH @INCREASING WEIGHT, NO DROP

METCON
AMRAP 12’
RX:
10 PUSH PRESS 40/30Kg
10 CHEST TO BAR
10 POWER SNATCH 40/30Kg

INTERMEDIATE:
10 PUSH PRESS 35/25Kg
10 PULL UP
10 POWER SNATCH 35/25Kg

BEGINNER:
10 PUSH PRESS by feel
10 RING ROW
10 POWER SNATCH by feel

SABATO 26/01/19
2019-01-26
TEAM WOD OF TWO
SWITCH AS NEEDED
FOR TIME:
800m ROW
2 ROUNDS OF CINDY
600m ROW
4 ROUND OF CINDY
400m ROW
6 ROUNDS OF CINDY
200m ROW
8 ROUNDS OF CINDY

*1 ROUND OF CINDY:
5 PULL UP
10 PUSH UP
15 AIR SQUAT

LUNEDI' 28/1/19
2019-01-28
WEIGHTLIFTING
EVERY 1:15 x 8 SETS
1 HANG SQUAT CLEAN + 2 PUSH JERK @ INCREASING WEIGHT, NO DROP

METCON
4 ROUNDS FOR TIME
RX:
60 DOUBLE UNDERS
15 HANG POWER CLEAN 50/35Kg
12 LATERAL BURPEES

INTERMEDIATE:
100 SINGLE UNDERS
15 HANG POWER CLEAN 40/25Kg
12 LATERAL BURPEES

BEGINNER:
60 SINGLE UNDERS
15 HANG POWER CLEAN by feel
12 BURPEES

CAP TIME 16’

MARTEDI' 29/1/19
2019-01-29
FRONT SQUAT
EVERY 2:00 x 5 SETS
5 REP @75%

METCON: KAREN
FOR TIME
RX:
150 WALL BALL 20/14lbs

INTERMEDIATE:
150 WALL BALL 16/12lbs

BEGINNER
150 WALL BALL by feel

CAP TIME 15’

MERCOLEDI' 30/1/19
2019-01-30
METCON
AMRAP 30’
RX:
60 CAL ROW
9 BURPEES CHEST TO BAR
12 KB SWING 32/24Kg
800m RUN
60 DOUBLE UNDERS
20 Ab-Mat SIT UP

INTERMEDIATE:
60 CAL ROW
9 BURPEES PULL UP
12 KB SWING 24/16Kg
800m RUN
100 SINGLE UNDERS
20 Ab-Mat SIT UP

BEGINNER:
60 CAL ROW
9 BURPEES
9 RING ROW
12 KB SWING by feel
800m RUN
60 SINGLE UNDERS
20 Ab-Mat SIT UP

GIOVEDI' 31/1/19
2019-01-31
WEIGHTLIFTING
EVERY 1:15 x 8 SETS
1 HANG SQUAT SNATCH + 2 SNATCH BALANCE @INCREASING WEIGHT, NO DROP

METCON
OPEN WORKOUT 16.3
AMRAP 7’
RX:
10 POWER SNATCH 35/25Kg
3 BAR MUSCLE UP

INTERMEDIATE:
10 POWER SNATCH 30/20Kg
5 CHEST TO BAR

BEGINNER:
10 POWER SNATCH by feel
5 RING ROW

VENERDI' 1/2/19
2019-02-01
DEADLIFT
EVERY 2:00 x 5 SETS
5 REP @75%

METCON
WITH A 9’ TIME CAP
RX:
50 HANDSTAND PUSH UP
IN THE REMAINING TIME:
AMRAP
ALT ARM DB CLEAN AND JERK 22.5/15Kg

INTERMEDIATE:
50 DEFICIT PUSH UP
IN THE REMAINING TIME:
AMRAP
ALT ARM DB CLEAN AND JERK 17.5/10Kg

BEGINNER:
50 KNEES PUSH UP
IN THE REMAINING TIME:
AMRAP
ALT ARM DB CLEAN AND JERK by feel

SABATO 2/2/19
2019-02-02
TEAM WOD OF TWO
20’ AMRAP
5 RING DIP
10 OVERHEAD SQUAT 40/30Kg
20 DOUBLE UNDERS

SWITCH PARTNER EVERY ROUND
