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Dal 01/03 al 05/03

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time

13 to 1 reps of:

Hand release push up
Back squat
V-up 		Tabata Burpees
Tabata Squat clean
Tabata Double unders
Tabata Thrusters 		For time:
75 HSPU

Every time you break do 5 burpees 		5 round for time of
12 Deadlift
9 Front squat
6 Push press

Then 100 double unders 		For time of:

10 burpees
Rest 30’’

10 burpees
20 push up
Rest 30’’

10 burpees
20 push up
40 lunges
Rest 30’’

10 burpees
20 push up
40 lunges
60 sit up

Dal 22/02 al 26/02

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time:

100-80-60-40-20 double unders
50-40-30-20-10 air squat

every 2' do 10 v-up 		For time:
27-21-15-9
Burpees
Deadlift
Hspu 		Death by power snatch
1: 20 squat + 1 power snatch
2: 30 double unders + 2 power snatch

each minute add 1 power snatch 		5 round for time of
15 burpees over object
20 goblet squat
15 push up
10 high jump 		10 round for time of
3 clean and jerk
3 thruster

Dal 15/02 al 19/02

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
2 round for time of:

60 squat
50 sit up
40 lunges
30 push up
20 burpees 		"Emom 20’

1: 50 Double unders
2: 12 Overhead lunges
3: 15 V-up
4: 15 Overhead squat 		For time

21-15-9

Thrusters
Wall Climb

Each minute 5 burpees 		5 round for time of

8 Shoulder press
8 Push press
8 Push jerk

50 double unders 		For time

100 front squat
30 burpees
80 air squat
20 burpees
60 front squat
10 burpees

Each 2 minute 8 push up

Dal 08/02 al 12/02

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
4 round for time

12 push up
12 strict shoulder press
12 row
50 double unders 		For time

25 thruster
50 muscle clean and jerk
75 front squat
100 v-up 		Amrap 15’

20 burpees
20 lunges
10 burpees
20 sideplank 		Amrap 25’

110 double unders
110 squat
55 push up
55 sit up 		Emom 15’

1: 10 power clean
2: 10 push press
3: 10 front squat

Dal 01/02 al 05/02

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
15’ amrap of

3-6-9- ecc
Barbell row

v-up
Overhead squat 		17’ amrap of

100 double unders
10 lunges with barbell
9 hspu 		2 round for time of

30 deadlift
60 thrusters
15 push up 		For time
3 set of

100 double unders
21 kb swing
21 push press
21 goblet squat
100 double unders 		5 set of

In 4’ window
40 deadlift
15 back squat

+ amrap burpees

Dal 25/01 al 29/01

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time

50 thrusters
100 double unders
50 thrusters
100 double unders

Every minutes start with 5 burpees 		4’ Amrap of cossak squat
Tabata push press
4’ Amrap of pistol
Tabata plank 		5 set of

3’ amrap 1’ rest

3 burpees
5 push up
10 squat
15 sit up 		Amrap 20’ of

20 russian swing
18 v-up
16 russian swing
16 v-up
14 russian swing
14 v-up

2’ rest 		For time

5 round of

12 Deadlift
9 Hand power clean
6 Front squat
3 Push press

Dal 18/01 al 22/01

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
300 reps for time, following the pattern:

20 seconds of barbell row

10 seconds of rest

20 seconds of push-ups

10 seconds of rest

20 seconds of sit-ups

10 seconds of rest

20 seconds of squats

10 seconds of rest
 		20 rounds for time of:
3 snatches
3 burpees over the bar 		For time:
100 hang power clean

100 push presses

100 deadlift

100 front squats 		Easy Barbara Ann:

3 rounds, each for time, of:
20 hspu
30 deadlifts 

40 sit-ups

50 double-unders

Rest precisely 3 minutes between rounds. 		3 rounds for time of:
20 burpees

21 frog plance

12 L-sit

Dal 11/01 al 15/01

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
5 round for time of

80 double unders
12 overhead squat
12 push up 		3 round for time of

20 thrusters
15 deadlift
15 v-up
10 squat clean 		15’ Amrap of

12 see-saw press
8 burpees
40 double unders 		18’ emom of

1: 14 pistol
2: 18 sit up
3: ME hs hold 		5 round of 2’ on 2’ off

10 kb snatch alternating
8 burpees
5 thrusters
30 double unders

Dal 04/01 al 09/01

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Amrap 20’

3 round of:
9 push up
18 pistol

3 round of:
9 v-up
18 squat

3 round of:
9 tuck up
18 lunges 		Tabata push press
Tabata deadlift
Tabata front squat

For time 50 burpees 		4 round for time of

15 hang squat clean
15 tuck crunch
15 sideplank 		Amrap 15’

1/2/3/ etc Push up
75 double unders 		21 -15- 9

Thrusters
Burpees

Rest 2’ each set

Dal 28/12 al 01/01

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
7 round for time of

10 floor press
10 back squat
200 mt run or 200 double unders 		3 round for time of

50 good morning
50 barbell sit up
5 burpees 		Amrap 20’

5 hspu or 5 seated saw press
10 pistol 		15’ emom of

1: me power snatch
2: me overhead squat
3: me push press snatch grip 		BUON ANNO !!

Dal 21/12 al 24/12

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Amrap 15’
Ladder Up
10/20/30 ecc Double unders
1/2/3 ecc Burpees
1/2/3 ecc HSPU 		For time of
5 round of
12 Front Squat
12 Deadlift
12 V-Up 		20’ Amrap of
12 Flex to extend Leg
10 Hang Squat Clean
8 Push press 		Emom16’
1: Me Tuck crunch
2: 8/side KB snatch 		BUON NATALE !!!

Dal 14/12 al 18/12

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
4 round for time of
24 squat
24 push up
24 lunges
24 burpees 		For time of
21-15-9
Thruster
Deadlift
100 Double unders 		18’ amrap of
2’ On 1’ Off
ME Front Squat
ME Burpees 		Emom 21’
1: 13-16 Overhead squat
2: 8-12 Hang power snatch
3: ME Barbell hold 		Amrap 30’
6 pistol
12 push up
6 box jump over
12 Pull up or kb row

Dal 07/12 al 11/12

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
5 set of
3’On 1’ Off
16 Cossak Squat
12 Burpees
16 Hip Thrust 		Emom 20’
1: 30’’ Front Squat Hold
2: 50’’ Mountain Climbers
3: 12 Thrusters
4: 50’’ Tuck Crunch 		For Time
50-40-30-20-10
Double unders
Sit Up

Rest 2’

Amrap 5’ of burpees
 		16’ Amrap of
Ladder Up 1/2/3 etc

Deadlift
Hang Power Clean
Hang Squat Clean
Thrusters 		8 round for time of
8/side windmill
8/side see-saw press
8/side side plank with elbow

Dal 30/11 al 04/12

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Amrap 20’ of

Ladder up 1/2/3/ecc

Dip
Seated Saw Press
Goblet Squat 		5 round of
3’ on 1’off

12 Deadlift
10 Squat Clean
ME Single under 		16’ Amrap

20 tuck crunch
20 power clean
20 sit up
54 squat 		Tabata Thruster
Tabata Burpees
Tabata Flex to Ext Legs
Tabata Double unders 		3 round of 6’ amrap of (2’ rest )
8 V-up
8 Handstand push up
8 Overhead back lunges

Dal 23/11 al 28/11

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Deadth By Burpees 1/2/3 etc
In the rest time, do DU

Than
For time 40 side plank 		Tabata HS Hold
Tabata Squat Jump
Tabata L-Sit Hold
Tabata Crab Walk 		For time
50-40-30-20-10
Floor Press
Hang Power Clean

100 Du 		Amrap 20’
16 back squat, every drop do 5 burpees
14 Push jerk
Every drop do 5 burpees
12 V-Up 		Barbell Complex
15’ amrap of
1 Deadlift snatch grip
2 Hang Power Snatch
3 Overhead Squat

Dal 16/11 al 21/11

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Amrap 20’ of

10 hollow rock
10 superman rock
5 burpees
5 sit up 		16’ Emom of
1: 15 squat
2: 20 russian twist
3: 15 push press 		Amrap 20’ of
10/side KB cossak squat
10/side single leg hip thrust alternating
10 power clean 		18’ emom
1: 8/side kb single leg deadlift
2: 9 burpees + 20 double unders 		6 round For time of
24 front squat
24 push up
24 walking lunges with barbell
400 mt run or 200 double under

Dal 09/11 al 13/11

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
10 round of
90 ‘’ ON 30 ‘’ OFF
12 Jumping lunges
8 Push up
12 Power Snatch or GTO
 		5 round of:
10 Seated Saw-Press
10 Deadlift
20 V-up
30 Mountain climbers 		4 set of
4’ amrap 1’ rest

Ladder Up 2-4-6-ecc
KB Push Press
KB Goblet Squat
KB Lunges
Burpees Over the KB 		15’ Emom of
6 Handstand Push up + 4 burpees
Plank hold for the remaining of each minutes
 		For time (t.c. 20)
10 round of
35 double unders
9 thrusters @40/30 kg

Dal 02/11 al 07/11

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
6 round of A1+A2

A1
70’’ amrap of
35 double unders
7 front squat

Rest 20’’

A2
70’’ amrap of
8 deadlift
5 burpees

Rest 20’’ 		Amrap 20’ of

15 hang squat clean
10 front rack back lunges
5 push up 		Amrap 15’ of

14 Cossak squat
10 Sideplank
6 V-Up 		For time
30-20-10

Power clean and press
Sit up
Deadlift
Sit up 		Tabata burpees
Tabata squat
Tabata legs flex and extend
Tabata double unders

Dal 26/10 al 31/10

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
8 round x 90’’ with 60’’ rest

Amrap
10 thrusters
10 push up
15 squat 		For time

5 round of
10/side seated see-saw press
10/side Cossack squat
100 double unders

Weight about 12/16kg if less, double the reps 		For time

4 round of
20 kb snatch alternating
9 burpees over the kb
6/side overhead squat with kb

Rest 1’ every round

Dal 19/10 al 24/10

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
4 round of 2'
10 kb box step over @60/50cm and @24/16kg
ME double unders

Rest 1’

4 round of 2'
10 american swing @24/16kg
ME double unders

Rest 1’

For time 50 goblet squat @24/16kg (TC 2’) 		5 round For time of: (TC 15’)

20 deadlift @ 60/40 kg
15 wall ball @9/6 kg
10 burpees 		20’ Total TC

Buy in 400 mt run

Amrap 15’ of
7 ttb
5 push jerk @50/35kg
7 v-up

Cash out 200 mt run 		15’ for 1 RM Snatch

Than

Amrap 4’ of
1 Squat Snatch @50% 1 rm
10 TTB 		Emom 21’
1: 10 Thrusters @40/35kg + 5 burpees
2: 40 double unders + 8 sit up
3: rest 		In team of 2:

For time (20’ TC):
2000 mt row
50 pistol alternating
30 hang power snatch @30/25kg

Dal 12/10 al 17/10

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
4 round for time of (TC 20’)

30 wall ball
10 chest to bar

Every 2 minutes do 10 knee to chest 		For time 4’ of
50 air squat
100 du

Rest 1’

For time 4’ of
50 back lunges
100 du

Rest 1’

For time 4’ of
40 burpees 		Every 2’’ for 10 minutes
7 Hang power snatch @60/40kg
6 strict pull up

1’30’’ rest

Every 2 minutes for 10 minutes
7 hang power snatch @60/40kg
12 push ups 		4 set of 4’ amrap with 1’rest of

8 burpees
8 box jump over @60/50cm
8 power clean @40/35kg 		Amrap 15’
Ladder up of 2/4/6/ecc Deadlift @24/16kg
100 mt run
8 Seated saw-press @empty barbell 		For time with a partner
Buy in : 3 km bike

4 round of:
9 rope climbs
11 barbell complex @ 40/35kg

Complex is
1 power clean + 1 Front squat

Dal 05/10 al 10/10

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Emom 15’
1: 10 overhead squat @ 40/30kg
2: 10 ring high pull
3: 20 single leg tuck crunch 		18’ for time
8 round of:
2 clean and jerk
8 ttb

Every round add 5/10kg at the barbell

In the remains time try 1 rm of clean and jerk 		Amrap 15’
2 kb left arm Turkish get up @24/16
4 overhead lunges with kb @24/16kg
2 kb right arm Turkish get up @24/16kg
8 kb muscle clean @24/16kg 		Every 90’’ for 9’
5 hang power clean @70/50kg
12 handstand Push up

Rest 1’

Emom 7’
5 hang power clean @35/25kg
+ ME handstand hold 		For time (TC 15’)
5 round of
10 thrusters @50/35kg
20 pistol

Rest 2’

800 mt run 		TEAM WOD
For time of (TC 20')
10 round of

100 mt run
10 burpees tireflip jump synchro

Then
1 partner tireflip

Dal 28/09 al 03/10

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Amrap (tc 10’)
5 round of
5 deadlift @ 60/40kg
5 front squat @60/40kg
5 push jerk @60/40kg

Rest 2’

1600 mt run 		3 round for time of: (TC. 18’)

15 power clean @60/40kg
12 strict HSPU
15 Front rack walking lunges @60/40 		10 round of: (TC 15’)

5 push up
10 v-up
5 knee to chest strict

Cash out: 50 gto with plate @20/15kg 		5’ emom of
35 double unders + ME burpees

Rest

15’ to find 1 RM deadlift 		Emom 10’
1: 8-12 Power snatch @40/35kg
2: 14-16 Wall ball @9/6 kg

Rest 2’

Emom 5’
8 burpees + plank hold 		Team wod (TC 20'):

100 cal bike
70 ttb
50 burpees box jump
30 chest to bar
100 cal bike

Dal 21/09 al 26/09

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Wod 1 games

Friendly fran (TC 15’)
3 rounds:
21 thrusters @50/40kg
21 chest-to-bar pull-ups 		Wod 2 games: (TC 15’)

Damn diane
3 round of
15 deadlifts @100/80kg
15 strict deficit handstand push-ups

Strict hspu-> hspu 		3 set of: (tc 20')
75 du
35 wall ball / 35 push press / 35 russian twist

wb @9/6kg
barbell @50/35kg
rt @9/6kg 		Wod 4 games

Nasty Nancy (tc 20’)

5 rounds:
500-m run
15 overhead squats @70/60kg
15 bar-facing burpees 		Wod 6 games

Awful annie (tc’ 17’)

For time:
50-40-30-20-10
Double-under
sit-up
5-4-3-2-1
Clean @80+/60+kg 		For Time (with a Partner)
500-400-300-200-100 meter Row (each)
Partner Holds Kettlebells in Rack (2x24/16 kg)

5 Burpee penalty for each drop of kettlebells

Dal 14/09 al 19/09

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
4 round for time of: (TC 15’)

30 sit up
15 Hspu
10 KB box step over 60/50cm @24/16kg
6 Push press @ 24/16kg 		3 set of

In 4’ window

Buy in 200 mt run
+
Amrap of
6 squat clean @40/30kg
6 TTB

Rest 2’
 		Emom 7’
5 Thrusters @40/30kg
8 wall ball @9/6kg

Rest 2’

Emom 7’
7 Thrusters @40/30kg
8 Tuck crunch 		Amrap 20’ of

16 push up
24 back lunges
32 russian swing @24/16kg 		Card Deck
Amrap 20’

Seme:
Fiori = kb Goblet squat
Cuori = Sit up
Quadri = Knee to chest
Picche = kb Deadlift

Jolly = 100 single / 50 double unders

 		For Time (with a Partner) (TC 20’)

60 Overhead Squats (30/20 kg)
50 Box Jump Overs (60/50cm )
40 GHD Sit-Ups
1,000 meter Row
30 Kettlebell Shoulder-to-Overheads (2x24/16 kg)
20 Deadlifts (140/100 kg)
10 Rope Climbs

Dal 13/01 al 19/01

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Emom 15'

1: 10 hspu
2: 7 ring dip
3: 2/1 rope climb
 		20’ amrap of:

Complex with barbell, do it unbroken:
1 hang power snatch
1 hang squat snatch
1 snatch balance

Barbell @60/40 kg 		5 round for time of (tc. 16’)

15 thrusters @40/30 kg
15 pull ups
 		3 round of:

3 minutes of Turkish get-ups @24/16kg
2 minutes of double unders
1’ rest 		3 round for time of (tc 13’)

40 lunges
1 burpee per lunge step taken 		Back squat 5x5 @70-80% 1rm

than

Emom 10’
1: 12 front squat @40/30 kg
2: 30 double unders

Dal 06/01 al 12/01

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
BEFANA DAY Amrap 20’

5 strict Chest to bar
10 deficit push ups
15 Box step up with 24\16 kg

Box @60/50 cm 		5 round of reps max of:

1’ of hang squat clean
1’ of thrusters
1’ of push press
1’ rest

Barbell @30/20kg 		3 round for time of: (TC 13’)

60 mountain climbers
10 tuck up
30 lunges with kb @24/16kg
 		16’ e2mom:

1: 3/2 rope climbs
2: 500/450 mt row
3: 40 american swing @24/16 kg
4: 120 DU 		10’ of practice of Thrusters

Than

KAREN is for time of: (tc 10’)

150 wall ball @9/6 kg