Lunedì 1Maggio
2017-05-01
Team wod of 4 person
Partner 1 and 2 perform
10’AMRAP of
10 Air Squat
10 burpees
10 Snatch 40/25
Partner 3 and 4 perform
10’AMRAP of
100 mt row
10 K2E
10 push ups
Rest 3′- Then switch the workout
Cash out
100 sit up all together

Martedì 2 Maggio
2017-05-02
WL
Squat Clean + Split Jerk – 1RM of the Day
WOD:
12’ AMRAP
10 Power Clean @ 40/25 Kg
8 Front Squat @ 40/25 Kg
6 Push Press @ 40/25 Kg

MERCOLEDI 3/05/2017
2017-05-03
STRENGTH
EVERY 2’X 5 SETS CLIMBING
8 Front Rack Lunges
WOD
3 Rounds For Time
30 Wall Ball @20/14lbs
20 One Arm DB Snatc@20/15 kg
15 Burpees

Giovedi 4 Maggio
2017-05-04
Gymnastic & Strength
A1- Strict Press Behind Neck SN Grip 4 x 8
A2- 30” Hollow Body Hold + 30” Superman Hold
WOD:
6 Rounds of:
10 Pull UP
7 Deadlift @ 100/70 Kg
21 Double Unders or 50 SU

VENERDI 5/05/2017
2017-05-05
Gymnastics
EMOM 12’
min1 10 Gym Push Up
min2 Goodmorning with plate on chest @ 20/15 Kg – 20-30”
min3 Kipping TTB or K2C/K2E for quality – 8-10 reps
WOD
4 Intervals :2’ON, 2’OFF
10/8 Cal Row
15 KB Swing @ 24/16 Kg
Max Reps Power Clean @ 70/50 Kg

SABATO 6 MAGGIO
2017-05-06
PARTNER WOD:
Double Fran (I go You Go)
“Fran“- for time
21-15-9 reps of:
65 pound Thruster
Pull-ups
REST 2′-
Double Isabel (I go You Go)
“Isabel“for time
95 pound Snatch, 30 reps

Lunedi 8 Maggio
2017-05-08
STRENGTH
A1- Thruster 4 x 5-4-3-2 @climbing
A2- Strict Chin Ups 4 x 6-8 reps
WOD:
3 Rounds of:
20 Box Jumps
30 Burpees no jump
40 Air Squat

MARTEDI 09/05/2017
2017-05-09
GYM STRENGTH
A1- DL 5*5 @ 65-70% of 1 RM
A2- HS Hold 5* 30” (Plank Hold for beginners)
WOD:
10 Rounds of:
10 medball clean@ 9/6 Kg
10 HSPU or DB Strict press @15/10 Kg

MERCOLEDI 10/05/2017
2017-05-10
MIDLINE
AMRAP 10’
20 Tuck Crunch
20 One Leg V – UP
20 Abmat sit Us
WOD:
18’ AMRAP:
5 Power Snatch @60/40Kg
10 TTB
15 Push Ups
20 KB Swings @ 24/16 Kg

GIOVEDI 11/05/2017
2017-05-11
WL
Split Jerk from the ground – 3 reps EMOM 10’ climbing weight
WOD:
6 Rounds:
6 C2B/ 10 Pull Up
12 Cal Row
20 alt arm DB Snatch@20/15Kg

VENERDI 12/05/2017
2017-05-12
STRENGTH:
FSQ 5x 6 REPS
WOD:
5’ AMRAP
Ladder Up 1,2,3,4,5… of:
Hang Power Clean @ 50/35 Kg
Down & Ups
-5’ REST
5’ AMRAP
Lunges (no barbell)

SABATO 13/05/2017
2017-05-13
TEAM WOD of 3:
All Team must complete – switching as needed:
3K Row
150 squat clean @ 50/35 Kg
90 Pull Ups
150 Push Press@ 50/35 Kg
1K Run all team together

Lunedi 15 Maggio
2017-05-15
WL: Hang Snatch + Snatch Balance
6x 90” 1+1 @ climbing weight
WOD: AMRAP 12′
4 Power Clean 70/50 KG
8 Wall Ball @ 20/14 lbs
12 KB Swing@ 24/16 KG

MARTEDI 16 MAGGIO
2017-05-16
GYM STRENGTH & BB STRENGTH:
A1- Back Squat 4 x 3 – stop bottom position 3”
A2- Ring Dip 4 x Max reps
WOD:
7’AMRAP:
250mt Row
16 DB Snatch@ 20/15Kg
-no rest-
7’AMRAP:
200mt Run
16 TTB

MERCOLEDI 17/05/2017
2017-05-17
Strength:
Push Press from the ground – 1 RM
WOD:
21-15-12-9-6-3 Reps of:
Deadlift @80/55kg
Bar facing burps

GIOVEDI 18/05/2017
2017-05-18
WOD:
AMRAP 20”
10 DB Squat Clean @20/15
15 Pull Up
20 box jump

VENERDI 19/05/2017
2017-05-19
GYM SKILLS:
HSPU Progression
12’ EMOM:
1-3 Kipping HSPU or kick into push ups
WOD:
4 Intervals 2’ ON: 2’ OFF
15 Power snatch @35/25kg
10 Down UP
ME DU

Sabato 20 Maggio
2017-05-22
Team of 2
2k Row (I go You go)
1k Run all together
100 Power Clean & Jerk (I go You go)
80 TTB (I go You go)

LUNEDI 22/05/2017
2017-05-22
STRENGTH
EMOM 10′
min1- Deadlift – 4 reps @70-80%
min2- Wall climbs 2-4 REPS
WOD: 3 ROUNDS FOR TIME
15 STOH@60/40
15 Burpees Over the Bar

MARTEDI 23/05/2017
2017-05-23
EMOM 10’
Odd: 5 Face the wall squat
Even: 30″ Hollow Body Hold
WOD:
10 Rounds of:
5 Front Squat @ 70/45 Kg
7 Box Jump
14 lunges
200mt Run

MERCOLEDI 24/05/2017
2017-05-24
STRENGTH:
EMOM 12′
ODD: 3-4 Power Cean @80%
EVEN: 5-7 Strict Pull Up (weighted for advanced)
WOD”ANNIE”
50-40-30-20-10 reps of:
Double under or single under x 3
Abmat situp

GIOVEDI 25/05/2017
2017-05-25
Gym Strength:
5 Rounds
6-8 strict HSPU
15 Russian Swing@ 24/20
Wod:
” Karen”

VENERDI 26/05/2017
2017-05-26
WL
Squat snatch – 1RM
WOD:
AMRAP 12’
12 OHS @35/25Kg
12 Cal Row

Sabato 27 Maggio
2017-05-28
AMRAP 18′
30 DL@45/30kg
20 Hang Power Clean@45/30kg
10 strict press@45/30kg
20 BSQ@45/30kg
30 Burpees over the bar

LUNEDI 29/05/2017
2017-05-29
STRENGTH
BSQ: 5 x 10-8-6-4-2 reps @ climbing
Strict Pull Up 5*5
WOD: AMRAP 12′
12 Barbell Front Rack Lunges@40/25 KG
30 DUs /90 SUs
16 TTB/K2C
8 Burpees Over the Bar

MARTEDI 30/05/2017
2017-05-30
WL STRENGTH:
Power Clean+ Hang Power Clean+Push Jerk 90” x 6-8 sets: 1+1+1
WOD:
10’ AMRAP:
3 Power Cleans @ 70/50 Kg
10 Box Jump Over

MERCOLEDI 31/05/2017
2017-05-31
STRENGTH:
EMOM 12′
ODD: 10 Kipping Handstand Push Up
Even: max reps SDHP@40/30
WOD:
3 Rounds For Time
200 mt Run
12 Squat Snatch @45/35
21 Push Up

GIOVEDI 01/06/2017
2017-06-01
WOD:
AMRAP 30’
30 KB Russian swing@24/16kg
30 Burpees Plate @20/15kg
30 Plate GTOH @20/15kg
300mt Row

VENERDI 02/06/2017
2017-06-02
team Wod
Amrap 12′
30 cal row
30 thruster @50/35
– rest- 3′
Amrap 12′
20 pull up
20 synchro db Snatch@20/10

Sabato 3 Giugno
2017-06-03
GIANT E2MOM
– FIRST BLOCK EVERY 2′ ON THE MINUTE
200 MT Run
6 POWER SNATCH T/GO@40/30
200 Run
12 LATERAL BURPEES
200 MT Run
6 FRONT SQUAT FROM THE GROUND@40/30
200 RUN
60 DU
-ACTIVE REST
E2MOM
6 POWER SNATCH T/GO
12 LATERAL BURPEES
6 POWER CLEAN+ 6 FRONT SQUAT
60 DU
– SECOND BLOCK EVERY 2′ ON THE MINUTE
200 MT Run
6 POWER SNATCH T/GO
200 Run
12 LATERAL BURPEES
200 MT Run
6 FRONT SQUAT FROM THE GROUND
200 RUN
60 DU
-ACTIVE REST
200 RUN
3 POWER SNATCH
200 MT Run
6 BURPEES
200 Run
3 FRONT SQUAT FROM THE GROUND
200 MT RUN
30 DU
