2 Ottobre 2017
2017-10-02
WL
Squat Clean + Split jerk – 1+1 every 90” x 8 sets @ climbing weight
WOD
For Time: 21-15-12-9-6-3
Squat clean @ 40/30 Kg
Over the Bar Burpees

3 Ottobre 2017
2017-10-03
GYM
EMOM 10’
Odd 6-8 Kipping Pull Up/ Butterfly Pull Up
Even 10-12 V Ups
WOD
4 Intervals 2’ON, 2’OFF
300mt Row /250 for woman
Max Reps KB SDHP @ 32/24 Kg

4 Ottobre 2017
2017-10-04
WOD
AMRAP 20’:
30 DU or 90 SU
12 Wall Ball@9/6 Kg
30 DU or 90 SU
15 Box Jump
30 DU or 90 SU
200mt Run
30 DU or 90 SU
20mt Bear crawl

5 Ottobre 2017
2017-10-05
STRENGTH
A1- Bench Press Closed Grip- 3-4 x 4 stop 2” on chest
A2- Wall Climb – 3-4 x 4
WOD
15’ AMRAP
15 Toes to bar
10 HSPU Kipping or push ups
5 Power Snatch @60/40Kg

2017-10-06 08:00 - 17:00 (Europe/Rome)
STRENGTH
A1- Thruster From Rack 4x 2 @ climbing
A2- L Sit Hold or tuck hold on parallette 4x ME (Target for advance 40”-1’)
WOD
For Time:
4 Rounds of:
15 Power Clean @ 50/35 Kg
15 STOH @ 50/35 Kg
15 Calories

10 Ottobre 2017
2017-10-10
GYM SKILLS:
Kipping Ring Dip
WOD
6 rounds of:
1’ Max Reps DU
30” Rest
1’ Max Reps Push Press @ 35/25 Kg
30” Rest
1’ Max Reps KB Swing @ 24/16 Kg
30” Rest

11 Ottobre 2017
2017-10-11
WL
A- Snatch Push Press Behind Neck SN Grip + Snatch Balance 3 x 5+5
B – Squat Snatch – 2RM of the day in 12’
WOD
AMRAP 12’
5 OHS @ 50/35Kg
9 Box Jump Overs
12 Push up h/off

12 Ottobre 2017
2017-10-12
GYM
EMOM 12’
Min 1- Alt Arm DB Strict Press tempo 2020 6-8 each arm Reps
Min 2- Ring Rows tempo with false grip 2020 8-10 Reps
Min 3- High Knees Jump Rope 20-30”
WOD
4 Intervals 2’30” ON, 2’30”OFF
500mtM / 400mtW Row
Max TTB or K2E

Sabato 14 Ottobre
2017-10-14 08:00 - 17:00
TEAM WOD of 2, switch as needed
Cash In : 600mt OH Plate Carry @ 20/15 Kg
Accumulete:
100 Cal Row, while 1 member is rowing, the other member Perform Burpees
100 Push Jerk @50/35 Kg, while 1 member is doing PJ the other perform Box Jump
Cash out : 600mt OH Plate Carry @ 20/15 Kg

Lunedi 15 Ottobre
2017-10-16
WL
Squat Clean + Front Squat + Thruster 1+1+1 Every 75” x 10
WOD
AMRAP 10’
10 Thruster @ 40/30Kg
10 Pull Ups

Martedì 16 Ottobre
2017-10-17
WOD
AMRAP 30’
750mt Row
-then-
3 Rounds of:
10 Alt Arm KB Snatch @ 24/16 Kg
8 Box Jump 70/60cm
4 wall climb

Mercoledì 18 Ottobre
2017-10-18
STRENGTH
A1- Deadlift 5 x 10
A2- DB Floor Press 5 x 10
WOD
AMRAP 12’
6 Hang Power Snatch @ 50/35 Kg
12 Back Rack Walking Lunges @ 50/35 Kg
36 DU or 100 SU

Giovedi 19 Ottobre
2017-10-19
STRENGTH
A1- OHS 5 x 10-8-6-4 reps @climbing
A2- Ring Row 5 x 10
WOD
3 Rounds of:
400mt Run
21 SDHP@ 35/25 Kg
7 Ring MU or 14 C2B

Ottobre 23 - 2017
2017-10-23
WL
Power Snatch – 1RM
WOD
3 Rounds of:
2’ Max Wall Ball @ 9/6 Kg
2’ Max Power Snatch @ 35/25 Kg
2’ Rest

Martedì 24 Ottobre
2017-10-24
STRENGTH
5 sets:
A1-Front Rack Lunges (6+6) @ climbing
A2- Lateral side Star Plank – 20”+20”
A3- Superman Hold with PVC Pipe – 30”
Wod
5 DL@ 110/85 kg
50 DUs
5 strict pull up
4 DL@ 110/85 kg
40 DUs
5 strict pull up
3 DL@ 110/85 kg
30 DUs
5 strict pull up
2 DL@ 110/85 kg
20 DUs
5 strict pull up
1 DL@ 110/85 kg
10 DUs
5 strict pull up

Mercoledì 25 Ottobre- 2017
2017-10-25
WL : OHS from the ground – 4RM
WOD
4 Rounds of:
21 Medball Front Squat @ 9/6Kg
12 Sumo Deadlift High Pull @ 50/35 Kg
9 OHS @ 50/35 Kg

Giovedì 26 Ottobre
2017-10-26
Power clean : 9’ EMOM @ climbing
MIN 1 – 3 reps
MIN 2- 2 reps
MIN 3- 1 rep
WOD
3 -4 Intervals of 3’ ON, 3’ OFF
500 Row
Max Reps DB Hang Power Clean & Jerk @ 20/10 Kg

27 Ottobre
2017-10-27
GYMNASTICS SKILLS
Kipping Ring Muscle up
WOD
3 Rounds of:
800mt Run
25 K2E
25 KB Swing @24/16Kg

28 Ottobre 2017
2017-10-28
TEAM WOD OF 2
7’ AMRAP
Cal AB – 30” (switch every 30”)
While partner holds Plank
-Total Score: Calories Accumulated
-Rest 3’-
7’ AMRAP
Cal Row – 30” (switch every 30”)
While partner Hangs From the bar or Holds in hands 2 heavy Kbs -Total Score: Calories Accumulated
-Rest 3’-
7’ AMRAP
(switch every round)
5 Burpees
6 Push Ups
9 Jump Squat
Total Score: N.of reps accumulated (1 rds = 20 reps)

Lunedi 30 Ottobre
2017-10-30
WL
Split Jerk from the ground – 3-4 reps @climbing every 90” x 6-8 sets
WOD:
For time:
50-40-30-20-10 DU
25-20-15-10 KB Swing @32/24Kg
12-9-6-3 Push Jerk @ 60/40Kg

31 Ottobre 2017
2017-10-31
GYM SKILLS:
Bar Muscle Ups
EMOM 10’: 1-2 Bar Muscle Ups for quality / Chest to bar Pull Ups / Kipping Pull Ups for quality
WOD:
10’ AMRAP
10 Thruster@50/35
10 Pull Up

1 Novembre 2017
2017-11-01
TEAM WOD of 2:
AMRAP 30’- switching as needed:
50 Back Rack forward Lunges alt leg @ 50/35 Kg
30 SYNCRO Bar Facing Burpees (both members perform together & syncro burpees)
50 Back Rack forward Lunges alt leg @ 50/35 Kg
30 SYNCRO Knee to elbows (both members perform together & syncro k2e)
50 Back Rack forward Lunges alt leg @ 50/35 Kg
100 Cal Row

2 Novembre 2017
2017-11-02
MIDLINE:
3 Sets for quality:
Mountain Climber – 20 reps
alt leg Abmat Sit Ups -15 reps
Strict K2E – 10 reps
Max Tuck Hold on the bar
-rest 1’
WOD:
3 Rounds of:
400mt Run
9 Deadlift @100/75 Kg
12 Strict HSPU or Pike push

3 Novembre 2017
2017-11-03
Strength: 2RM Front Squat
WOD:
5 Intervals
1’ 30” ON, 1’30” OFF
300mt M / 250mt W Row
Max Effort Hang Power Snatch @35/25 Kg

4 novembre 2017
2017-11-04
TEAM WOD of 2: “I go, You go” as needed
AMRAP 20’
100 DU or 300 SU
50 Wall Ball@9/6Kg
40 Burpees
30 KB SDHP @ 32/24 Kg
20 DB Snatch alt Arm@20/10Kg
1000 my Run ALL TEAM TOGETHER

6 Novembre 2017
2017-11-06
WL:
Hang Power Snatch – Heavy Double of the Day
WOD:
AMRAP 10’
5 Powert Snatch @60/40Kg
10 Push Ups hand off
15 Air Squat

7 Novembre 2017
2017-11-07
STRENGTH:
EMOM 10’ – 1 barbell taken from the ground , same weight
Odd: 10 reps Back squat
Even: 5 reps front squat
WOD:
7 Rounds of:
7 Power Clean @ 80/50 Kg
9 Wall Ball @ 9/6 Kg
12 Down & Up

8 Novembre 2017
2017-11-08
GYM SKILLS:
ROPE CLIMB
WOD:
For time:
50 1-arm-DB-Snatch 20/10 Kg (alternating)
50 Burpees Box Jump Overs
1 k RUN

9 novembre
2017-11-09
Giovedi
EMOM 12’
Min1 – 30” Hand Stand Hold Min2- 30” Tuck crunch
Min3- 30” DB see saw press
WOD:
4 Intervals 2’ON, 2’OFF
300mt M/ 250mt W Row
AMRAP
5 TTB
5 DB Hang Power clean & Push Press @20/10 Kg

Venerdi 10 Novembre
2017-11-10
Couple team wod:
20’ AMRAP:
5 Bar Muscle Ups or 10 c2b/ Pull ups
6 Sync plate gto
8 Sync burpees over plate
60 du/150su
