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

LUNEDI' 4/2/19
2019-02-04
WEIGHTLIFTING
IN 12 MIN:
1RM SNATCH

METCON
TEST OPEN 12.1
AMRAP 7’
BURPEES

MARTEDI' 5/2/19
2019-02-05
METCON
AMRAP 5’
50 DOUBLE UNDERS
10 POWER CLEAN
5’ REST

AMRAP 5’
50 DOUBLE UNDERS
10 PUSH JERK
5’ REST

AMRAP 5’
50 DOUBLE UNDERS
10 POWER SNATCH

RX: BARBELL 40/30Kg
INTERMEDIATE: BARBELL 35/25Kg, 50 DUs -> 70 SUs
BEGINNER: BARBELL by feel, 50 DUs -> 30 SUs

MERCOLEDI' 6/2/19
2019-02-06
STRENGTH
EMOM 10’
ODD: 6 DEADLIFT @65-70%
EVEN: 4-6 STRICT PULL UP

METCON
FOR TIME
15 DOUBLE DB SNATCH
30 CHEST TO BAR
15 DOUBLE DB SNATCH
20 CHEST TO BAR
15 DOUBLE DB SNATCH
10 CHEST TO BAR
15 DOUBLE DB SNATCH

RX: DB 20/15Kg
INTERMEDIATE: DB 15/10Kg, CHEST TO BAR -> PULL UP
BEGINNERS: DB by feel, CHEST TO BAR -> RING ROW

CAP 12 MIN

GIVOEDI' 7/2/19
2019-02-07
METCON
EVERY 4:00 x 8 SETS
RX
300m ROW
15-20 KB SWING 32/24Kg
10-15 WALL BALL 20/14lbs

INTERMEDIATE
300m ROW
15-20 KB SWING 24/16Kg
10-15 WALL BALL 16/12lbs

BEGINNER
250m ROW
15 KB RUSSIAN SWING by feel
10 WALL BALL by feel

VENERDI' 8/2/19
2019-02-08
METCON
AMRAP 15’
RX:
12 FRONT SQUAT 60/40Kg
12 HANDSTAND PUSHUP
12 TOES TO BAR

INTERMEDIATE:
12 FRONT SQUAT 40/25Kg
12 DEFICIT PUSHUP
12 V-UP

BEGINNER:
12 FRONT SQUAT by feel
12 KNEES PUSHUP
12 SIT UP

SABATO 9/2/19
2019-02-09
METCON
TEAM OF 2
10 ROUNDS FOR TIME
1 ROUND MADE BY
PARTNER A: 200m ROW
PARTNER B: REST
PARTNER A: REST
PARTNER B: 200m RUN WITH MEDBALL 20/14lbs
PARTNER A & B: 20 BURPEES OVER THE PARTNER HOLDING PLANK (switch as needed)
THEN SWITCH PARTNER

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
