LUNEDI' 11/2/19
2019-02-11
WEIGHTLIFTING
IN 12 MIN:
1RM CLEAN & JERK

METCON
AMRAP 14’
RX:
6 TOES TO BAR
8 POWER CLEAN 60/40Kg
10 LATERAL BURPEES

INTERMEDIATE:
6 KNEES TO ELBOWS
8 POWER CLEAN 50/30Kg
10 LATERAL BURPEES

BEGINNER:
6 KNEES TO CHEST
8 POWER CLEAN by feel
10 LATERAL BURPEES

MARTEDI' 12/2/19
2019-02-12
METCON
2’ ON – 2’ OFF x 8 INTERVALS (32MIN)
RX:
30 DOUBLE UNDERS
25 Ab-Mat SIT UP
MAX EFFORT PUSH JERK 40/30Kg

INTERMEDIATE:
50 SINGLE UNDERS
25 Ab-Mat SIT UP
MAX EFFORT PUSH JERK 35/25Kg

BEGINNER:
30 SINGLE UNDERS
25 Ab-Mat SIT UP
MAX EFFORT PUSH JERK by feel

MERCOLEDI' 13/2/19
2019-02-13
STRENGTH
EMOM 10’
ODD: 5 FRONT SQUAT
EVEN: 8 BB ROW

METCON
2 ROUNDS FOR TIME
RX:
30 OVERHEAD SQUAT 40/30Kg
15 CHEST TO BAR
30 PUSH PRESS 40/30Kg
15 CHEST TO BAR

INTERMEDIATE:
30 OHS 30/20Kg
15 PULL UP
30 PUSH PRESS
15 PULL UP

BEGINNER:
30 OHS by feel
15 RING ROW
30 PUSH PRESS
15 RING ROW

CAP TIME 12 MIN

GIOVEDI' 14/2/19
2019-02-14
METCON
AMRAP 18’
RX
20 HANDSTAND PUSH UP
10 1-ARM KB FRONT RACK LUNGES (RIGHT ARM) 24/16Kg
20 BOX JUMP 60/50cm
10 1-ARM KB FRONT RACK LUNGES (LEFT ARM) 24/16Kg

INTERMEDIATE:
20 DEFICIT PUSH UP
10 1-ARM KB FRONT RACK LUNGES (RIGHT ARM) 20/12Kg
20 BOX JUMP 50/40cm
10 1-ARM KB FRONT RACK LUNGES (LEFT ARM) 20/12Kg

BEGINNER:
20 PUSH UP or KNEES PUSH UP
10 1-ARM KB FRONT RACK LUNGES (RIGHT ARM) by feel
20 BOX STEP UP 50/40cm
10 1-ARM KB FRONT RACK LUNGES (LEFT ARM) by feel

VENERDI' 15/2/19
2019-02-15
BARBELL CYCLING
EVERY 1:15 x 6 SETS
8 POWER SNATCH @40-50% of 1RM

METCON
AMRAP 10’
RX:
6 STRICT PULL UP
12 KB SUMO DEADLIFT HIGH PULL 24/16Kg
14 KB GOBLET SQUAT 24/16Kg

INTERMEDIATE:
6 STRICT BANDED PULL UP
12 KB SUMO DEADLIFT HIGH PULL 20/12Kg
14 KB GOBLET SQUAT 20/12Kg

BEGINNER:
6 RING ROW TEMPO 3030
12 KB SUMO DEADLIFT HIGH PULL by feel
14 KB GOBLET SQUAT by feel

SABATO 16/2/19
2019-02-16
TEAM WOD OF 2
EVERY 5 MIN X 5 INTERVALS
A) MAX REPS TOES TO BAR
B) MAX REPS DB SNATCH
C) MAX REPS PULL UP
D) MAX REPS DOUBLE DB THRUSTER
E) MAX REPS BURPEES

SWITCH AS NEEDED
AT EVERY SWITCH 20m SHUTTLE RUN

LUNEDI' 18/2/19
2019-02-18
DEADLIFT
BUILD A HEAVY SET OF 3 REPS IN 12 MIN

METCON
AMRAP 12’
RX:
6 STRICT HANDSTAND PUSH UP
9 DEADLIFT 100/70Kg
36 DOUBLE UNDERS

INTERMEDIATE:
6 DEFICIT PUSH UP
9 DEADLIFT 80/50Kg
50 SINGLE UNDERS

BEGINNER:
6 PUSH UP or KNEES PUSH UP
9 DEADLIFT by feel
36 SINGLE UNDERS

MARTEDI' 19/2/19
2019-02-19
METCON
RX:

AMRAP 4’

21 BURPEES
21 TOES TO BAR
21 FRONT SQUAT 40/30Kg
REST 4 MIN

AMRAP 4’

15 BURPEES
15 TOES TO BAR
15 FRONT SQUAT 50/35Kg
REST 4 MIN

AMRAP 4’

9 BURPEES
9 TOES TO BAR
9 FRONT SQUAT 60/40Kg

INTERMEDIATE:
TOES TO BAR -> KNEES TO ELBOWS
FRONT SQUAT -> A) 35/25 B) 40/30, C) 50/35Kg

BEGINNER:
TOES TO BAR -> KNEES TO CHEST
FRONT SQUAT: by feel, climbing

MERCOLEDI' 20/2/19
2019-02-20
GYMNASTICS
EVERY 1:30 x 6 SETS
RX: 1 LEGLESS HOLLOW BODY ROPE CLIMB
INT: 5 STRICT PULL UP
BEG: 8 RING ROW 3030

METCON
3 ROUDS FOR TIME
RX:
21 CAL ROW
15 MEDBALL CLEAN 20/14lbs
9 RING DIP

INTERMEDIATE:
21 CAL ROW
15 MEDBALL CLEAN 14/16lbs
9 BANDED RING DIP

BEGINNER:
18 CAL ROW
15 MEDBALL CLEAN by feel
9 PUSH UP or KNEES PUSH UP

GIOVEDI' 21/2/19
2019-02-21
METCON
AMRAP 25’
RX
400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND)
60 DOUBLE UNDERS
30 KB RUSSIAN SWING
20 KB FRONT RACK BOX STEP OVER (10 R. ARM + 10 L. ARM) 60/50cm
10 ALT ARM KB TURKISH GET UP
KB: 20/12Kg

INTERMEDIATE:
400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND)
100 SINGLE UNDERS
30 KB RUSSIAN SWING
20 KB FRONT RACK BOX STEP OVER (10 R. ARM + 10 L. ARM) 50/40cm
10 ALT ARM KB TURKISH GET UP
KB: 16/8Kg

BEGINNER:
400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND)
60 SINGLE UNDERS
30 KB RUSSIAN SWING
20 KB FRONT RACK BOX STEP OVER (10 R. ARM + 10 L. ARM) 50/40cm
10 ALT ARM KB TURKISH GET UP
KB: by feel

VENERDI' 22/2/19
2019-02-22
OPEN WORKOUT 19.1 :)))

SABATO 23/2/19
2019-02-23
BOX LEAGUE
CLASSI DI FLEXIBILITY E CROSSFIT SOSPESE

LUNEDI' 25/2/19
2019-02-25
SPLIT JERK
BUILD A HEAVY SET OF 3 REPS IN 12 MIN

METCON
AMRAP 8’
LADDER UP
RX:
1-2-3-4 . . . PUSH JERK 45/30Kg
2-4-6-8 . . . LATERAL BURPEES

INT:
1-2-3-4 . . . PUSH JERK 30/20Kg
2-4-6-8 . . . LATERAL BURPEES

BEG:
1-2-3-4 . . . PUSH JERK by feel
2-4-6-8 . . . LATERAL BURPEES

MARTEDI' 26/2/19
2019-02-26
METCON
TEAM OF TWO
2 ROUNDS FOR TIME
RX:
2K ROW (SWITCH EVERY 250m)
80 THRUSTER 20/15Kg
40 CHEST TO BAR

INT:
2K ROW (SWITCH EVERY 250m)
80 THRUSTER 15/10Kg
40 PULL UP

BEG:
2K ROW (SWITCH EVERY 250m)
80 THRUSTER by feel
40 JUMPING PULL UP

CAP TIME 28 MIN

MERCOLEDI' 27/2/19
2019-02-27
METCON
5 ROUNDS FOR TIME
RX:
15 – 12 – 9 – 6 – 3 DBs CLEAN AND JERK 22.5/15Kg
20 DEFICIT PUSH UP AFTER EVERY ROUND

INT:
15 – 12 – 9 – 6 – 3 DBs CLEAN AND JERK 17.5/10Kg
20 DEFICIT PUSH UP AFTER EVERY ROUND

BEG:
15 – 12 – 9 – 6 – 3 DBs CLEAN AND JERK by feel
20 PUSH UP (or KNEES PUSH UP) AFTER EVERY ROUND

CAP TIME 16 MIN

GIOVEDI' 28/2/19
2019-02-28
METABOLIC CONDITIONING
RX, INTERMEDIATE & BEGINNER:
ROW 250m
ROW 500m
ROW 1000m
ROW 500m
ROW 250m
WORK-REST 1:1

VENERDI' 1/3/19
2019-03-01
OPEN WORKOUT 19.2 :))

SABATO 2/3/19
2019-03-02
TEAM WOD OF TWO
SWITCH AS NEEDED
30 SHOULDER TO OVERHEAD
40 CHEST TO BAR
50 SNATCH
60 BURPEES BOX JUMP OVER
50 SNATCH
40 CHEST TO BAR
30 SHOULDER TO OVERHEAD
AFTER EVERY SET 200m RUN TOGETHER

LUNEDI' 4/3/19
2019-03-04
METCON
FOR TIME
1 ROUND OF:
100 DOUBLE UNDERS
50 AIR SQUAT
25 PUSH PRESS
FOLLOWED BY 2 ROUNDS OF:
60 DOUBLE UNDERS
30 AIR SQUAT
15 PUSH PRESS
FOLLOWED BY 3 ROUNDS OF:
40 DOUBLE UNDERS
20 AIR SQUAT
10 PUSH PRESS

RX: 40/30Kg
INT: 35/25Kg & SINGLE UNDERS x2
BEG: by feel

CAP TIME 16 MIN

MARTEDI' 5/3/19
2019-03-05
METCON
2:30 ON – 2:30 OFF x 5 INTERVALS
RX:
M300/W250m ROW
10 CHEST TO BAR
MAX KB SNATCH 24/16Kg

INT
M300/W250m ROW
10 PULL UP
MAX KB SNATCH 20/12Kg

BEG
M250/W200m ROW
10 RING ROW
MAX KB SNATCH by feel

MERCOLEDI' 6/3/19
2019-03-06
SKILL
BAR MUSCLE UP

METCON
”PIETRO”
AMRAP 19’
RX:
2 BAR MUSCLE UP or M4/W3 STRICT PULL UP
3 THRUSTER 135/95lbs
19 LATERAL BURPEES

GIOVEDI' 7/3/19
2019-03-07
METCON
30’ EMOM
RX

A) 5 STRICT HANDSTAND PUSH UP + 10’’ HANDSTAND HOLD
B) 16-20 WALKING LUNGES
C) 6-10 CAL BIKE
D) 30-40’’ HOLLOW HOLD
E) 8-12 CAL ROW
F) REST

INT & BEG

A) 7 PUSH UP + 20’’ PLANK ON HANDS
B) 14-18 WALKING LUNGES
C) 6-8 CAL BIKE
D) 20-30’’ HOLLOW HOLD
E) 8-10 CAL ROW
F) REST

VENERDI' 8/3/19
2019-03-08
OPEN WORKOUT 19.3 :))

SABATO 9/3/19
2019-03-09
TEAM WOD OF 2
FOR TIME
CASH IN: 150m DOUBLE KB FARMER CARRY (EACH)
THEN 20 ROUNDS OF
10 DOUBLE KB RUSSIAN SWING
10 DOUBLE KB FRONT SQUAT
10 DOUBLE KB STOH
(CHANGE EVERY RND)
CASH OUT: 150m DOUBLE KB FARMER CARRY (EACH)

LUNEDI' 11/3/19
2019-03-11
SKILL: PISTOLS

METCON
AMRAP 12’
RX
5 CHEST TO BAR
10 ALT PISTOL
15 PUSH UP

INT
5 PULL UP
10 ALT PISTOL WITH MB
15 PUSH UP

BEG
5 RING ROW 3030
MEDBALL FRONT SQUAT 20/14lbs
15 KNEES PUSH UP

MARTEDI' 12/3/19
2019-03-12
TEAM WOD OF 2
FOR TIME
400 – 600 – 800m RUN TOGETHER
60 – 40 – 20 HANG POWER SNATCH
10 – 8 – 6 WALL CLIMB
*SWITCH AS NEEDED

CAP TIME 25 MIN

RX: 40/30Kg
INT: 30/20Kg
BEG: by feel

MERCOLEDI' 13/3/19
2019-03-13
FRONT SQUAT
BUILD A HEAVY SET OF 3 REPS IN 12 MIN

METCON
3 ROUNDS FOR TIME
RX
12 BURPEES
6 SQUAT CLEAN 60/40Kg
3 BAR MUSCLE UP

INT
12 BURPEES
6 SQUAT CLEAN 45/32.5Kg
6 CHEST TO BAR

BEG
12 BURPEES
6 SQUAT CLEAN by feel
6 JUMPING PULL UP

CAP TIME 9 MIN

GIOVEDI' 14/3/19
2019-03-14
METCON
25’ EMOM
RX

A) 12 GHD SIT UP
B) 5 STRICT RING DIP + 10’’ HOLD (TOP POSITION)
C) 10 CAL BIKE
D) 15 BOX JUMP OVER 60/50cm
E) REST

INT

A) 12 GHD HALF RANGE SIT UP
B) 5 BANDED RING DIP
C) 8 CAL BIKE
D) 15 BOX JUMP OVER 50/40cm
E) REST

BEG

A) 12 TUCK CRUNCH
B) 5 BOX DIP (FEET ON THE GROUND)
C) 6 CAL BIKE
D) 15 BOX JUMP OVER by feel
E) REST

VENERDI' 15/3/19
2019-03-15
OPEN WORKOUT 19.4 :))

SABATO 16/3/19
2019-03-16
BE READY FOR THE UNKNOWN 😉
