CrossFit Corbetta - Workouts

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Dal 08/08 al 13/08

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
Amrap Ladder up 3/6/9/ecc Deadlift @70/50 kg Pull up Kb push press one arm @24/16kg	15’ BB complex 1 deadlift snatch grip 1 power snatch 1 hang squat snatch 1 overhead squat Costruire peso 4’ amrap burpees box jump	18’emom A-bench press B-front squat C-v up Max effort/Max load	For time (t’c’20’) 30/20/10/20/30 Push up Toes to bar

Dal 01/08 al 06/08

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
TEAM WOD Amrap’16’ 8 sincro burpees box jump 300 single unders 2 tire flip	Tabata Pull up Tabata Tuck crunch Rest 1 Tabata Front squat @BB Rest 1 For time 800 run	15’ snatch deadlift 110% 1 RM 15’ 1RM SNATCH	For time(t’c’20’) 50 wall ball @6/9kg 50 american swing 25/16kg 800 mt run 50 toes to ring	Amrap 16’ 10 floor press @50/30 kg 20 sit up 10 burpees over BB 20 deadlift 100 mt run	TEAM WOD

Dal 25/07 al 30/07

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
16’ amrap 3 power clean+ 3 push jerk@start30/40kg +Max 5kgxrnd 7 box jump @60/50cm 21 muontain climbers	5 round 2’on 1’off 7/5/3 Power snatch @40/25kg Burpees over BB For time (t.c.8’) 800 mt run	15 rm push press (t.c.16’) 8’amrap 15 thrusters @BB 30 sit up	17’ amrap 15 handstand push up 15 toes to bar 15 front squat @40/25kg	16’emom (Max effort) 1-cal row 2-rope climb 3-push up 4-double unders 4’amrap Burpees box jump	team wod

Dal 18/07 al 23/07

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
4 round 3’amrap 5 thrusters @40/25 kg 4 pull up 3 burpees over BB rest 1’	Tabata V up Rest 1’ Tabata Pull up/ bar muscle up Rest 1’ Tabata Row Rest1’ 4’amrap Front squat @40/25 kg	15 RM Beck squat (t.c.17’) 6’amrap 15 push press @35/20 kg 30 russian twist @9/6kg	For time (t.c.18’) 7 round 100 mt run 10 wall ball @9/6kg 10 handstand push up	“DT” 5 round for time 12 deadlift 9 hang power clean 6 jerk @70/45kg	TEAM WOD

Dal 11/07 al 16/07

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
Amrap 16’ Ladder up 2/4/6/8/ecc Thrusters @30/20kg Muontain climbers Russian twist @10/5 kg Sit up	Amrap 4’ romanian deadlift @50/40kg Rest 1’ Amrap 4’ Push press @40/25kg Rest 1’ Amrap 4’ Cal row Rest 1’ Amrap 4’ front squat @40/25kg	3 RM deadlift (t.c.17’) 8’amrap 10 sumo Deadlift high pull 10 front lungees 10 burpees over BB	4 rnd for time (t.c.16’) 15 american swing @24/16kg 15 pull up 15 push up 200 mt run	Tabata Row Rest 1’ Amrap 4’ Sit up Rest 1’ Tabata Bike Rest1’ Amrap 4’ Wall walk	wod aperitivo

Dal 04/07 al 09/07

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
16’amrap 10 pull up 10 thrusters @40/25kg 10 burpees box jump	4 rnd E2mom -7 strict pull up+Max eff push up 7’ amrap 6 power snatch @40/25kg 6 overhead squat 12 sit up	15’ 1 RM bench press Amrap 8’ 10 BB row 50/35 kg 10 air squat 10 toes to bar	Amrap 17’ 5 pull up+ 5 toes to bar unb 1 squat snatch +1 ohs @ Start 40/25 kg +Max 5kg X rnd	5 round 3’ amrap 1’ rest 16 american swing @24/16kg 16 burpees over kb Max eff.double unders	Caccia al tesoro

Dal 27/06 al 02/07

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
For time (t.c.17’) 21/15/9/15/21 Handstand push up Front squat @40/30 kg	16’amrap 4+4 pull up+t2b unb 8 hang power snatch @50/35 kg 24 mountain climber	1 RM CLEAN AND JERK (T.c.17’) 8’ emom 1- 8 toes to bar	16’ amrap 10 push press @40/25kg 100 mt run 20 front lungees @40/25kg 100 mt run	For time(t.c.17’) 800 mt run 40 american swing @24/16kg 40 pull up 40 box jump@60/50cm 40 sit up	TEAM WOD

Dal 20/06 al 25/06

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
5 round 2’on 1’off 6/4/3 Power snatch @40/25 kg Burpees over BB	17’amrap Ladder up 2/4/6/8/ecc Deadlift @40/30kg Front squat 14 russian twist @9/6 kg	1 RM front squat (t.c.16’) 8’amrap 14 front lungees @BB 14 sit up 7 push up	3 round for time(t.c.16’) 400 mt run 15 wall ball @9/6 kg 10 pull up 5 strict t2b	16’ emom 1-14 kb snatch alt.@24/16kg 2-10 handstand push up 3-8 ring hight pull 4-100 mt run	TEAM WOD

Dal 13/06 al 18/06

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
17' amrap 200 mt run 15 thrusters @30/20kg 15 push up	18’emom 1- 8 power snatch @40/30 kg 2-16 Romanian deadlift @40/30 3-80 double unders	1 RM push press (T.c. 16’) 8’ amrap 10 push press @40/25kg 20 sit up 100 mt run	16’amrap 5+5 squat clean +front squat @start 30/20 kg Max load 8 pull up 8 burpees	Tabata -russian swing -box step up plate @10/5kg -GTO plate @10/5 kg -double unders	TEAM WOD

Dal 06/06 al 11/06

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
16’ amrap 20 front squat@40/30kg 8 burpees box jump 20 push jerk @40/30kg 40 double unders	For time (t.c.16’) 10/9/8/7/6/5/4/3/2/1 Hang squat snatch @35/25kg Toes to bar	1 RM Deadlift (T.c.17’) “DIANE” (t.c.15’) 21/15/9 Deadlift @102.5/70kg Handstand push up		18’emom 1-100 mt run 2-16 american swing @24/16kg 3-Max eff cal row 4-4 ring muscle up	TEAM WOD

Dal 30/05 al 04/06

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
17’ amrap 5+5+5 deadlift +power clean + thrusters @max load( +5kg x round ) 15 sit up 40 duoble unders	5 round for time 2’on1’off 5/4/3/2 Wall ball Burpees target bar Tabata push up	1 RM thrusters (T’c’ 16’) Fran 21/15/9 Thrusters @42,5/30 kg Pull up		For time (t’c’16’) 2 round 200 run 10 push press @50/35kg 100 double unders 10 front squat 200 run 10 floor press 100 double unders	Team Wod (1 ora amrap) puliamo il box

Dal 23/05 al 28/05

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
5 round 2’30’’on 1’ off 5/4/3/2 Hang power clean @45/35 kg Burpees over BB 6’ emom 1-Shoulder touch 2-Handstand walk	17’amrap 10 push @40/30kg 15 box jump@60/50cm 20 front squat 40 double unders	Beck squat 10 RM (t’c’17’) 10’ amrap 1-35 sit up 2-5 bar muscle up		Tabata Toes to bar Tabata Double under Tabata Row Tabata Squat jump Tabata Bike Rest 1’ for tabata	RAVE PARTY

Dal 16/05 al 21/05

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
16’ amrap 7 hang power snatch @40/30kg 14 front squat @40/30kg 21 sit up 100 mt run	E2MOM x 20’ A-200 run B-8+8 power clean +push press 40/30kg	Push press 3 RM (t.c.16’) 6’ amrap 4 sit up 4 push up 4 squat (4+4+4 UNB)	Turkish get up(10’) ANNIE (t.c.13’)	18’amrap Ladder up 1/2/3/ecc Pull up American swing @24/16kg 2/4/6/ecc Wall ball @9/6kg	TEAM WOD (FORSE)

Dal 09/05 al 14/05

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
For time (t.c.16’) 800 mt run 30 wall ball @9/6kg 3 rope climb 400 mt run 20 wall ball 2 rope climb 200 mt run 10 wall ball 1 rope climb	5 round 2’ on 1’off 1/2/3/4 Power snatch @ 40/30 kg Box jump over @60/50 cm	Deadlift (t.c.17’) 4 RM 5’amrap 7 BB row @ 50/35 kg 7 push up 7 air squat 7 deadlift @50/35kg	15’amrap 1 double kb complex unb 12 handstand push up 30 double unders 1kb complex = 5+5+5+5 Deadlift +hang power clean+front squat+push press	16’amrap Ladder up 2/4/6/8/10/12/ecc Toes to bar 3 clean and jerk @ Max load	TEAM WOD Amrap 20’ -A 200 mt run B DU(un round a testa) -A+B (insieme) 12 deadlift @M+M 140kg/M+W 120kg/W+W 100kg -30 pull up -20 toes to bar

Dal 02/05 al 07/05

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
5 round 2’ on 1’ off 4/3/2/1 Thrusters Burpees over BB	Amrap 16’ 12 hspu 12 box jump 12 t2b 200 mt run	Front squat (t.c.17’) 3 RM 12’ emom 1-50/80 DU/SU 2-25 sit up 3-15 WB @ 9/6 kg	For time (t.c.10’) 21/15/9 Squat snatch @45/30 kg Pull up Fort time (t’c’5’) 10 round 5 strict press @BB 6 front lungees @BB	17’amrap Buy-in 800 mt run 8 deadlift @80/60kg 11 wall ball @9/6 kg 15 american swing @ 26/16kg	TEAM WOD

Dal 25/04 al 30/04

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
2’ on 1’ off	15’ Emom 1-Max effort cal row 2-17 american Swing @24/16 kg 3-2 rope climb Tabata sit up	Bench press(t.c.16) 5 RM 8’ emom 1- 10 handstand shoulder touch 2- handstand walk	18’ amrap 1 clean and jerk@ 60% a salire 6 pull up 6 toes to bar	1/2 MURPH (t.c.30’) 800 run 50 pull up 100 push up 150 air squat 800 run	Team Wod

Dal 18/04 al 23/04

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
4/3/2/1	5 round 2’on 1 off 6/4/2 Power snatch @35/25kg Burpees over BB	Beck squat (t.c.18’) 6 RM 8’emom 1-2+3+4 shoulder press +push press +push jerk 2-10 front squat @ 35/20 kg	16’amrap Ladder up 1/2/3/ecc. Chest to bar pull up Weighted sit up@10/5kg 16 lungees plate @10/5kg	For time (t.c.15’) 5 round 200 mt run 10 deadlift @70/50 kg 8 handstand push up	MISTERO

Dal 11/04 al 16/04

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
Thrusters	15’emom 1-8+8 kb press one arm @24/16kg 2-30 russian twist @9/6 kg 3- 70 double unders 4’ amrap Lungees	In 17’ 1 RM thrusters For time (t.c.6) 2 round 30 overhead squat @BB 100 mt run	5’amrap 15 american swing @24/16kg 8 burpees over kb Rest 1’ 5’amrap 20 kb deadlift one arm 24/16kg 10 squat jump Rest 1’ For time (t.c.3’) 25 burpees box jump	17’ amrap 200 double unders 2 rope climbe 4 ring muscle up/7 matador dip	TEAM WOD

Dal 04/04 al 09/04

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
Burpees over BB	For time(t,c,16’) 18\13\9\13\18 push press @ 40\30kg toes to bar	1RM back squat(t,c,16’) 12’emom 1-back lungees@ bb 2-push up 3-50 mt run

Dal 28/03 al 02/04

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
5 round 2’on 1’off 10 american swing @ 26\16kg 10 toes to bar for time(t.c.5’) 800 mt run	17’ 1bb complex (1 hang pwer snatch\2 hang squat snatch) 5 burpees box jump #bb complex peso a salire max 5 kg per round	1RM Deadlift (t.c.18’) 8’ emom 1-50 double unders 2-sumo deadlift high pull kb @ 24\16kg	16’ amrap ladder up 1\2\3\ecc handstand push up 20 step up kb @ 24\16kg @ 60\50 cm	For time (t.c.14’) 10\9\8\7\6\5\4\3\2\1 power clean @ 40\30kg pull up for time (t.c.5’) 800mt run	ALE COACH TEAM WOD

Dal 21/03 al 26/03

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
16’amrap 12 alt. kb ground to overhead @ 24\16kg 24 double unders 12 v up 24 box step up kb	18’emom 1-2 rope climbe 2-100 mt run 3-thrusers @ 30\20kg	1 RM panca piana(t’c’16’) 8’amrap 15 jumping lungees 10 push up 5 strict toes to bar	benchmark day Amanda(t’c’10’) Annie(t’c’10)	16’amrap 1+1 pull up toes to bar(aggiungo 2 rep per round) 10 front squat @50\40 kg 20 sit up	TEAM WOD

Dal 14/03 al 19/03

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
16’amrap ladder up 1\2\3\4\ecc burpees box jump 5 overhead squat @ 50\35 kg 10 american swing @ 24\16kg	20’emom 1-12 push press @ 45\35 kg 2- max cal row 3-max toes to bar 4-12 front squat @ 45\35 kg	In 16’ 1 RM Push press 8’ amrap 50 mt run 20 lungees 10 shoulder press @ 30/20 kg	Amrap 20’ 2 Clean & jerk @ Max load 20 sit up 30 double unders	wod Aperitivo	TEAM WOD

Dal 07/03 al 12/03

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
for time (t.c.20’) 21\18\15\18\21 deadlift@ 80\60 handstand push up	18’emom 1-ring muscle up 2-200 mt run 3- max effort sit up	in 16’ 1 RM Front squat 4’amrap 7front squat @ BB 7 burpees over BB	16’amrap 200 mt run 7 thrusters@40\25kg 7 toes to bar	WORKOUT OPEN 22.3	TEAM WOD

Dal 28/02 al 05/03

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
16’ amrap 40 kb front lungees @1kb24\16kg 16 toes to bar 8 power clean @ 50\35kg	tabata -row cal -bike cal -sit up -wall ball @ 9\6kg	16’amrap ladder up 1\2\3\ecc bar muscle up squat snatch @40\30kg	EMOM 15’ 1-max eff front squat @ 40\25kg 2-max eff push press @ 40\25kg 3-2 rope climbe	WORKOUT OPEN 22.2	TEAM WOD

Dal 21/02 al 26/02

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
17’amrap 1 BB complex (1 deadlift 1 power snatch 2 hang squat snatch) @partire da 30/20 kg aggiungendo Max 5 kg per round 30 mountain climbers 30 double unders	14’amrap Ladder up 1/2/3/ecc Push up Sit up Lungees(1+1) Tabata double unders	In 20’ 1RM Deadlift For time (t.c.4’) 800mt run	Amrap 20’ 20 pull up 20 box jump 20 trusters @30/20kg	WORKOUT OPEN	TEAM WOD

Dal 07/01 al 12/02

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
5 round for time (t.c.16’) 5 hang power clean 5 burpees fac. BB 5 chest to bar pull up	18’ emom 1-max eff cal row 1-russian twist @ 9\6kg 3-15 american swing @ 24\16kg	find 3rm of back squat (t’c’16’) KAREN for time 150 wall ball	for time 21\15\9\15\21 back thrusters toes to bar	17’amrap 2\4\6\ecc -floor press @ 60\40 kg -kb front lungess @ 24\16kg -30 double unders	TEAM WOD

Dal 31/01 al 05/02

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
16’amrap ladder up 1\2\3\ecc handstand push up deadlift @ 80\60kg	6 round for time 10 american swing 8 box jump 4 squat snatch @ 50\35 kg	12’ emom 1-strict pull up 2-dip 3-BB row 5’ amrap 5 pull up 10 push up 15 air squat	?	4 roundfor time 50 sit up 12 plate devil press @ 20\15kg 30 double unders	TEAM WOD

Dal 24/01 al 29/01

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
16’amrap 10 push press 40 double unders 10 front squat 20 sit up 10 thrusters 40 double unders @ 40\30kg	12’emom 1-max effort cal row 2-max effort rope climbe 3-max effort american swings @ 24\16kg 5’amrap burpees target bar	17’amrap 1BB complex start @ 35\20 kg (load max 5kg each round) 10 toes to bar 10 push up (BB c0mplex =2 DL snatch grip+1 hang power snatch+1 squat snatch)	16’amrap ladder up 1\2\3\4\ecc burpees box jump over 6 pull up 12 sit up	find 3 rm of push press (t,c,16’) 10’ amrap 20 trustres @ 20\15kg 20 sit up 20 double unders

Dal 17/01 al 22/01

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
16’amrap ladder up 1\2\3\4\ecc -plate devil press @ 15\10kg -toes to bar -12 jumping lungees	4 round 2’on1 1’off 3 power snatch@ 40\30kg 3 burpees over to bb	find 5 RM of bench press (t’c’16’) 8’amrap 5 strict pull up 30 sit up	17’amrap 1 clean and jerk @ start 40\30 kg load each round max 5 kg 10 pull up 20 mountain climbers	18’emom 1-ring muscle up 2-double under 3-cal row	TEAM WOD

Dal 10/01 al 15/01

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
Special DT 5 round for time (t’c’14’) 12 deadlift 9 hang power clean 6 push jerk @ 50\35 kg (each round 30 mountain climber)	16’emom 1-front squat @ 50\35kg 2-toes to bar 3-push up 4-double unders (max effort for 50’’)	3 RM Deadlift (t.c. 20’) tabata plank	16’amrap 1 bar complex unbroken 20 lungees front kb @ 24\16kg 30\50 DU\SU (1 bar complex = 3 toes to bar\3 pull up\1 muscle up)	15’ emom 1-cal row 2-american swing @ 24\16kg 3-push press @ 40\25kg	TEAM WOD

Dal 03/01 al 08/01

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
For time (t.c.15’) 10 round 40 double unders 5 deadlift @70\55kg 20 sit up	16’amrap 1 BB complex (2 deadlift snatch grip+2 hang power snatch+2 overhead squat) 200 mt run 10 toes to bar BB complex star @40\30 load each round	3 RM Front squat (t.c.16) 10’ emom 1-max effort air squat 2-max effort push up	BEFANA	16’ emom 1-rope climbe @3\2 rep 2-cal row @12\10 3- max effort russian twist @9\6kg 4-max effort jumping lungees	TEAM WOD

Dal 27/12 al 01/01

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
10 round	"4' amrap mt row 4'amrap sit up 4' amrap power snatch @35\25kg"	"Find 1 RM of BACK SQUAT (t.c.16')" "amrap 8' 20 back lungees @30\25kg 10 shoulder press @30\25kg"	"CINDY 20'amrap 5 pull up 10 push up 15 squat"	San Silvestro	Capodanno

Dal 20/12 al 25/12

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
40 double unders	"16' amrap 10 front squat @45\35kg 10 wall ball 20 russian twist @9\6kg"	"15'emom 1-max effort strict pull up 2-max effort BB row @ 35\20kg 3-max effort dip"	" 16' amrap ladder up 2\4\6\8\ecc deadlift @70\50kg handstand push up"	WOD di Natale	NATALE

Dal 13/12 al 18/12

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
5 deadlift @70\55kg	"amrap 16' 1\2\3\4\5\6\7\ecc. -clean and jerk @40\35kg -pull up -7 v-up"	"Find 1 RM of PUSH PRESS (t.c.16') for time(t.c.12') 3 round 12 push press @40\25kg 24 lungees reverse 32 sit up"	"tabata day -cal row -mountain climbers -double unders -american swings@24\16kg"	"AMRAP 15' Partner A) 4 hspu + 8 ttb + 12 wall ball Partner B) Max effort Double under switch every round Score is Double unders "	IRON BULL COMPETITION

Dal 06/11 al 11/11

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
20 sit up	"amrap 4' metri row rest 1' amrap 4' cal bike rest 1' tabata push up "	REST	"amrap 17' 28 sit up 14 mt walking lunges 7 pull up "	"emom 18' a-3 power snatch @confidential b-2 overhead squat @confidential c-8 box jump @60\50cm"	"30 Rounds for time 1 Rope climbE/Ground to stand 2 Thrusters 3 Burpees over the bar switch every round "

Dal 29/11 al 03/12

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
	"16' amrap ladder up 1-2-3-4-5-ecc american swing toes to bar 20 double unders"	"Find 1 RM of BENCH PRESS (t.c.16') tabata row 4' amrap front lungees @35\25kg"	2 "8 round for time (t'c'12') 8 shoulder to overhead @40\30kg 4 burpees over to bar 4'amrap syncro air squat"	"18' amrap 1 BB complex (1 power clean+2 fron squat+1 jerk) start 40\25kg load each round 15 sit up 20 double unders"	"Team wod For Time I GO, YOU GO 50 deadlift 60/45 50 Hang power clean 50/ 35 50 Shoulder to Overhead 40/25 before every round perform : 20 syncro air squat "

Dal 22/11 al 27/11

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
"For time (t.c.16) 9 round 5 clean and jerk @50\35kg 5 toes to bar 5 pull up "	"amrap 18' 7 toes to bar 7 box jump @60\50cm 2 squat snatch (start @40\30kg load 5kg for round)"	"Find 1 RM of DEADLIFT (t.c.20') tabata tuck crunc"	"16' emom 1:max effort sit up 2:max effort cal row 3:max effort rope climb 4:max effort cal bike"	"amrap 8' 10 wall ball @9\6kg 20 double unders rest 2' amrap 8' 8 cal row 8 burpees over to row"	"Team wod For Time I GO, YOU GO 50 deadlift 60/45 50 Hang power clean 50/ 35 50 Shoulder to Overhead 40/25 before every round perform : 20 syncro air squat "

Dal 15/11 al 20/11

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
"amrap 16' 5 pull up 10 alternating kettlebell snatch @24\16 15 lateral kb burpees"			"amrap 10' 9 thrusters @30\20 35 double unders 4' amrap syncro kb deadlift @16\12"	"(t.c.18') 8\7\6\5\4\3\2\1 double kettlebell squat@24\16 after each round 1 rope climbe 50 mt farmer carry"	GO every 2' for 10 rounds Partner A - 10/8 cal row then M.E. Power snatch Partner B - rest switch every round score is total of p.snatch

Dal 08/11 al 13/11

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
For time 15-12-9-6-3 Power clean @70/50 kg Bar facing burpees			12’ amrap of Max effort back squat @BW Rest 8’ emom 10 air squat 8 sit up	For time 12 kip pull up 26 box step up con kb @24/16kg 21 power snatch	Isabel Rest 12’ Diane

Dal 01/11 al 06/11

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
Emom 5’ 1 snatch + 4 burpees Emom 5’ 2 snatch + 6 burpees Emom 5’ 3 snatch + 8 burpees barbell@70/50kg	Amrap 15’ 5 front squat @60/40kg 10 chest to bar 20 double unders	3 set For time (TC 5’) 30 squat 5 v-up 3 set for time (TC 5’) 20 front squat @30/20kg 5 v-up 3 set for time (TC 5’) 10 overhead squat @30/20kg 5 v-up	18’ Emom 1: 14/12 cal row 2: 15 ttb 3: 15 box jump over	Amrap 15’ 8 chest to bar 12 hspu 16 american swing @24/16kg	Isabel Rest 12’ Diane

Dal 25/10 al 30/10

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
For time 10-9-ecc-1 Deadlift @140/100kg Push up Bar facing burpees	Amrap 15’ Ladder Up +2 rep 4 Wall ball @9/6kg 4 TTB 4 Power snatch @40/35kg	5 round For time of 5 x 1 strict pull up + 2 pull up 20 squat 30 deadlift @24/20kg	21-15-9 Burpees Squat clean 60/45kg Rest 2’ 21-15-9 TTB Squat clean @40/35kg	Amrap 25’ 200 mt run 20 lunges 15 sit up 12 thruster @40/35kg	Isabel For time 30 snatch @60/40kg

Dal 18/10 al 23/10

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
15' Amrap 12 overhead lunges with kb 24/16kg 6 kipping pull up 12 thruster with one kb 100 mt run every set add 2 reps	14’ Amrap 1 squat clean @50% 1rm 5 burpees 10 single unders add weights every set	5 round for time of 5 pull up 10 push up 15 box jump over 200 mt run	Emom 20’ 1: cal row 2: me hang @ bar 3: cal bike 4: me front squat @ 40/35kg	2 set 3’on 2’ off 8 Power snatch @40/35kg 12 Burpees box jump over Rest 2’ 10’ for time 800 mt run Me row/bike	Death by thruster @40kg Rest Death by back squat @ 40kg Rest 5km row

Dal 11/10 al 16/10

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
For time 5 complex of 2 Deadlift 4 Hang power Clean 6 Thrusters 20 Mountain Climbers	Amrap 17’ 12 Push up 100 mt run 12 TTB 100 mt run 12 Kip Pull up 100 mt run	7 round of: 1 Deadlift Then For time (TC 14') 50 wall ball 10 power snatch @40% 1RM 25 burpees	Amrap 15’ 15 american swing @24/16kg 15 Thrusters @24/16kg 10 V-up	16 round for time 20” ME Muscle up 10” rest 20” ME Clean and Jerk (70/50kg) 10” rest	Cindy

Dal 04/10 al 09/10

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
Amrap 16’ 9 deadlift @50/35kg 6 burpees 3 power clean	For time 10 round of: 3 strict pull up 7 kipping pull up 10 Front squat @50/35kg	5 round for time: 12 Hang power snatch @50/35kg 12 Hspu 50 double unders	Every 5’ for 3 round: 100mt farmer carry Then Amrap 10 push up 10 goblet squat @24/16kg	Emom 30’ 1: 8 TTB 2: 8 Burpees box jump 3: 5 Strict pull up 4: ME Handstand Hold 5: ME Hollow hold	Chelsea 30’ Emom 5 pull up 10 push up 15 squat

Dal 27/09 al 02/10

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
2 round of A) Amrap 3’ 40 Wall ball ME TTB Rest 1’ B) Amrap 3’ 40 box jump over ME double unders	For time 5 round of 5 pull up 5 thrusters @40/25kg Then for time 800 mt run	Amrap 8’ 12 hspu 40 du 12 hspu 40 du 12 hspu Then 8’ Amrap 2 squat clean @build heavy weight	For Time 8 lunges @50/30kg front rack 20 burpees 8 overhead lunges 20 burpees 8 lunges in front rack Then For time 100 box step over with Plate	For time 5 Muscle up 10 Hang clean and jerk 5 Muscle up 8 Hang clean and j 5 muscle up 6.. 5.. 4… 5… 2 hang clean and j barbell @50/35kg	In 6’ 1RM Snatch complex Power snatch Hang squat snatch Overhead squat

Dal 20/09 al 25/09

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
7’ amrap of 2 squat clean @80-85% Rest 2’ 7’amrap of 5 split jerk @50-60% 1rm squat clean Rest 2’ For time 200 mt run	5 round for time (TC 18’) 10 pull up 15 push up 20 squat 80 double unders	For time: 100 lateral hops over barbell 30 back squat @60/40kg 30 hspu 30 back squat 100 mt farmer carry Start with100 mt run and between every exercises	In team of 2, in synchro Amrap 20' Ladder up 2/4/6/ecc Step up with box @plate GTO with Plate @20/15kg Pull up	For time (TC 15’) 18-15-12-9-6-3 Power snatch @60/40kg Thrusters 60/40kg TTB	9 set for load Back squat 10-5-3-1-1-1-3-5-10

Dal 13/09 al 18/09

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
Amrap 15’ 500 mt row or 400 mt run 12 deadlift @ bodyweight 21 box jump	10 round for time with partner, I go you go 200 mt farmer carry with 1kb 10 strict pull up 20 power snatch with kb @24/16kg	Annie 50-40-30-20-10 Double unders V-Up Then for time 5 round of 14 thrusters with 1KB @ 24/16kg	17’ Amrap of Find 1RM Squat snatch, every 3’ 5 burpees with target @bar 5 box jump	For time with partner, I go you go 40 box jump over 20 Hspu 40 lunges with 1kb @24/16kg 40 hang power clean @40/35kg 20 front squat 40 syncro burpees	Emom Death by power clean Rest 2’ Emom death by power snatch Rest 2’ Emom death by box jump over

Dal 06/09 al 11/09

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
Benchmark FRAN 21-15-9 Thruster @42,5 / 30 kg Pull up	3 set of 4’On 1’Off 200 mt run 15/18/20 burpees ME American Swing @24/16 kg	20’ Amrap 3RM Squat clean, every 4’ 10 wall ball shot @9/6 kg 50 double unders	Cindy 20’ Amrap 5 pull up 10 push up 15 squat	Cardio Day In Team as I go, you go For time 2 km row 100 Burpees Then 800 mt run with ball Then 400 mt farmer carry with kb	Barbell Ladder 10’ Emom (add weight every set) 1 Squat Snatch + 1 Squat Clean Then 10’ Amrap 6 Power Snatch 6 Power Clean Set must be unbroken

Dal 30/08 al 04/09

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
For time (Tc 18’) 15 power clean @40/30kg 50 double unders 15 power clean @45/32,5kg 50 double unders 15 power clean @50/35kg 20 burpees 15 power clean @45/32,5kg 20 burpees 15 power clean @40/30kg 20 burpees	In 15’ Find 1 RM of Front Squat Then Amrap 5’ in team of 2 10 Back squat @50% 10 syncro sit up with medball	18’ Emom 1: 12 Kipping pull up 2: 12 TTB 3: 20 air squat	5’ For time 30 power snatch @40/30kg 15 cal bike 2’30’’ rest 5’ For time 20 squat snatch @30/20kg 15 cal row 2’30’’ rest 5’ For time 15 overhead squat @30/20kg 20 burpees	Emom 8’ 1: 20 Wall ball @9/6kg 2: 8 Burpees box jump Rest 1’ Emom 8’ 1: 20 Wall ball @9/6kg 2: Box jump over	Emom Death by strict pull up Rest 3’ Emom Death by strict hspu Rest 3’ Emom Death by rope climb

Dal 23/08 al 28/08

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
14’ amrap 30 double under 10 box jump over 10 gtoh plate 10/20	16’amrap -1 BB complex (1 clean + 1 hang clean & jerk) Start 40% +5 kg x rnd) -60 du -7 pull up	16’ amrap Ladder up 1/2/3/4/5/ecc Wall ball T2b Deadlift 60/40kg	1/2 Murph 800 mt run 50 pull up 100 push up 150 squat	16’ per trovare 1 rm back squat 8’ amrap 10/9/8/7/6/5/4/3/2/1 Push up Squat jump	16’ emom 1- 100 mt run 2- 12 push press 30/40 kg 3- 10 cal row 4- 12 front squat 30/40

Dal 02/08 al 07/08

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
For time 21 - 15 - 9 Snatch @40/35 kg Burpees Box Jump Then 2000 mt row @ team of 2	CF Games event 4 For time 10/9/8 ecc 1 Wall Climb Thrusters @50/30 kg	18’ E2mom 1: 4 rope climb 2: 500 mt row 3: 50” farmer carry	For time 20/18/16 etc Wall ball 10/9/8 etc TTB	Games event 5 5 round for time 250 mt run 1 Squat clean @ 60/70/80/90/100 5 round for time 200 mt run 1 Squat clean @ 60/70/80/90/100	For time 21-15-9 Handstand push up Dip Box Push up hand release

Dal 26/07 al 31/07

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
Push press 5 x 5 @70/75% 1 RM 10’ Amrap 5 shoulder press @empty barbell 10 v-up 15 knee to chest	For time (TC 20’) 5 round for time 6 bar facing burpees 12 double unders 6 wall ball @9/6 kg 12 double unders 9 deadlift @ 60kg 12 double unders 6 wall ball @9/6 kg 12 double unders 6 bar facing burpees	In 10’ accumulate ME wall climb Every 2’ do 20 sit up For time 800 mt run	Emom 18’ 1: 5 power clean @medium weights 2: 12 TTB 3: rest	18’ amrap 20 thrusters @40/30kg 10 chest to bar 400 mt run	Crossfit Total 1RM back squat 1RM shoulder press 1RM deadlift

Dal 19/07 al 24/07

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
Amrap 3’ with 2’ rest 15 burpees 12 power clean @40kg Amrap 3’ with 2’ rest 15 burpees 8 power clean @50kg Amrap 3’ with 2’ rest 15 burpees 4 power clean @60kg Rest For time 800 mt run	10 round For time (tc 20’) 3 push up 5 goblet squat @24/16kg 10 lunges with Kb in overhead @24/16kg	20’ Emom 1: 40” on 20” off Front squat 2: 40” on 20” off Deadlift 3: 40” on 20” off Front rack Lunges 4: 40” on 20” off Handstand Hold With Barbell @light weights	0:15 For Time of 4 round 21 american swing @24/16kg 500 mt row or 200 du or 400 mt run 50 double unders 15:20 In team of 2 Max effort sit up, gli ultimi 3 team fanno 40 burpees	Back squat 5 x 5 @75% Emom 10’ 1: 14 deadlift @1KB x 24/16 kg 2: 12 goblet squat Every set must be unbroken, if not, burpees until the end of the round	Annie For time 50/40/30/20/10 Sit up Double unders

Dal 12/07 al 17/07

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
Bench Press 5 x 5 For time 25 american swing @24/16kg 800mt run 150 double unders	4 set of 2’ on 1’ off 3 Back squat @70/80% 1 RM 15 burpees ME HS hold Rest 1’ 7’ emom of 15 lunges	for time of 200 mt run 50 power snatch @ 35/25 kg 200 mt run 25 burpees facing the bar 200 mt run 50 overhead squat	Amrap 15’ Ladder up 3/6/9 etc hspu front squat @40/35kg wall ball	5 x 5 strict chin up with 3” @ top For time 5 set of 20” L-sit hold 10 pull up 5 push up 20 cal row or 12 bike or 200mt run	Jakie For time 1000mt row 50 thrusters @40/30kg 30 pull up

Dal 05/07 al 09/07

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
In team of 2 5 round for time of (TC 20’) 20 Wall ball 10 cal bike or 15 cal Row 50 mt partner Walking lunges with medball	In 10’ Find 2 rm of snatch Then 3 set of 2’ on 1’ off 15 burpees ME Power snatch @50% 2RM	4 round For time (TC 20’) 18 kipping pull up 20 box step over with kb 200 mt run	5 x 3 Deadlift @65-75% 1RM with 2” hold at knee For time 10-9-8 etc ..1 Push up Barbell Row @20/15 kg 30 double unders	5 set For time of this complex unbroken: (TC. 5’) 1 Push press @40/30kg 2 Thruster 3 Front squat Then 2 round of 1’ on 1’ off ME burpees 1’ on 1’ off ME cal bike 1’ on 1’ off ME cal row 1’ on 1’ off ME shuttle run	DANE 5 round for time 10 bodyweight back squat 10 box jump

Dal 28/06 al 03/07

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
For time (TC 15’) 10/9/8 etc Push jerk 20/18/16 etc Wall ball 10/9/8 etc TTB then for time 60 burpees	5 x 3 Front squat @70% with 2” pause @ parallel 10’ amrap in team 20 sit up - in syncro 18 push up - i go you go 16 squat - in syncro	10’ to accumulate strict pull up every 2’ do 10 sit up or 20 hollow rock then In team 4’ for max cal bike 1’ rest 4’ for max cal row	6’ Emom 1: 2 Power clean @50-60% 1RM 2: ME burpees 4’ emom 1: 2 squat clean @60-70% 1 RM 2: ME double unders In 8’ build 2 heavy rep of squat clean	8’ Amrap Ladder up 2/4/6 etc 2 deadlift @2 kb 2 thrusters single arm with 2” hold @ top 20 mountain climbers Rest 2’ 8’ Amrap Ladder up 2/4/6 etc 2 box jump over 2 burpees @ target 20 mountain climbers	For time 500 mt row 30 bodyweight bench press 1000 mt row 20 bodyweight bench press 2000 mt row 10 bodyweight bench press

Dal 21/06 al 26/06

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
5 set 2’ On 1’ Off 2 Power Clean @50-60%1rm 3 Squat Clean 10 Burpees Every set add weight Then For time 200 double unders	5 round for time of 14 Box jump over @60/50cm 14 TTB 14 Wall ball @9/6 kg Then 6’ for accumulate Max Cal bike in team	Back Squat 5 x 5 @70-85% 0’ : 6’ Amrap 20 back squat @empty BB 16 front rack lunges 12 sit up 6’ : 12’ Amrap @empty BB 10 front squat 8 back rack lunges 6 sit up	Emom 20’ 1: 12 pull up 2: 14 burpees 3: 12 chest to bar 4: 14 thrusters @40/35kg 5: 12 sit up	In 15’ build 4 rm of squat snatch 8 set of 1’ on 1’ off 5 hspu ME hang power snatch @50-60% of 4RM	Emom Death by strict pull up Rest 3’ Emom Death by strict hspu Rest 3’ Emom Death by rope climb

Dal 14/06 al 19/06

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
Buy In 100 Double unders Then Amrap 15’ 8 HSPU 8 TTB 8 Thrusters @50/40kg Then Cash out 100 Double unders	Emom 10’ (@70-85% 1 RM) 1: 4 front squat + 10 air squat 2: rest Then For time 50 lunges 30 back squat @40/30kg 10 sit up	In 14’ accumulate max Pull up Every 2’ started from 0’ Do 10 push up Then rest 1’ 800 mt run	6 round of 2’ on 1’ off 1 Power snatch + 1 Squat snatch 15 sit up Me Burpees	Deadlift 5 x 5 @70-85% 1RM In Team for time 100 deadlift @40/30kg 200 mt Farmer carry 50 front squat @40/30kg 200 mt Farmer carry 100 cal bike 200 mt Farmer carry	Abbate For time 1600 mt run 21 clean and jerk 800 mt run 21 clean and jerk 1600 mt run

Dal 07/06 al 12/06

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
Front Squat 5 x 5 4 round For time 24 squat 12 burpees 24 lunges 12 sit up	Amrap 20’ 0:10’ 4 power clean @40/35kg every round add weights 8 ttb 30 double unders 10:20’ 2 power clean 8 ttb 30 double unders	For time (TC 10’) 9 round of 5 thruster @ 24/16kg KB 5 pull up 2’ rest 70 cal row or 800 mt run	Emom 10’ 1: 8 sots press with kb 24/16kg 2: ME HS Hold Rest 2’ For time 30 push up 30 burpees	8 set of (A+B+A+B) A) 2’on 1’ off 1 Squat clean 200 mt run ME double unders B) 2’on 1’ off 1-5 strict pull up 200 mt run ME double unders	RENE’ 7 round for time: 400 mt run 21 walking lunges 15 pull up 9 burpees With 9kg vest

Dal 31/05 al 05/06

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
Amrap 15’ Ladder up with load 4 Power clean @40/35kg start 8 Kb Thrusters @24/16kg 4 pull up 40 double unders	Back squat 5 x 5 For Time 21-15-9 Front squat @ 50/40kg V-up Burpees	Very Easy murph 800 mt run 50 push up 75 sit up 100 squat 800 mt run	5 x 3 Squat snatch @medium load For time 4 round of 12 wall ball 8 burpees 6 power snatch @50/35kg	4 set of (A+B+A+B) A) 2’on 1’ off 1 rope climb 8 burpees 50 du B) 2’on 1’ off 5 strict pull up 8 burpees 50 du C) in team 800mt run in 50mt, I go you go	Death by emom of 1: 2/4/6/ ecc air squat The rest time of the minute, single unders

Dal 24/05 al 29/05

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
For time 12 - 9 - 6 Pull up Thrusters @40/32,5 Rest 1’ For time 6 - 9 - 12 Push up Thrusters @40/32,5 Rest 1’ For time 100 double unders 45 burpees	6’ Amrap 2 power clean @50/40 1 squat clean 10 v-up rest 1’ 6’ amrap 10/7 cal bike 10 TTB rest 1’ 6’ amrap 5 power clean @40/32,5 5 TTB	In 10’ find 4 RM deadlift Then For time 3 round of 30 double unders 20 deadlift @30% of 4RM 10 burpees 20 v-up 30 double unders	Emom 20’ 1: 4 Box jump @70/60cm 2: 16 American swing @24/20kg 3: 4 Step up with KB @24/20kg 3: 16 Sit up	5 round for time of 6 strict pull up 12 push up 18 squat 6 TTB Then 800 mt run with medball	Hero wod 100 thruster for time @ 60/40 kg 5 burpees every minute

Dal 17/05 al 22/05

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
0-10 Find 5RM Heavy Front squat from ground 4 set of 2’ 20 front squat @40% 5 RM ME TTB	Chipper For time 80 air squat 60 sit up 40 box jump 20 burpees 1600mt run	0:4 minuti Ladder up 2/4/6 strict pull up kipping pull up 4:8 minuti Ladder up 2/4/6 Push up 1 arm KB Push press 8:12 minuti For time 15-9-6-3 Kipping pull up Push up	4’ on 2’ off For time Grace 30 clean and jerk @30/20kg Me double unders 4’ on 2’ off For time 30 squat clean @30/20kg Me double unders 4’ on 2’ off For time 30 push jerk @30/20kg Me double unders	20’ amrap of Complex 1 Hang power snatch 2 Hang squat snatch 1 Squat snatch Every 2’ 5 cal bike or 8 cal row or 40 du	Team wod For time 2 set of 200 mt farmer carry with kb 50 box step over with 2 kb 200 mt farmer carry with kb 50 burpees box step over with 2 kb 200 mt farmer carry with kb 50 wall ball @ 9/6kg

Dal 10/05 al 15/05

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
Emom 12’ 1: 15 burpees 2: 10 thruster @ 30/25kg 3: 15 wall ball @9/6kg	For time (tc 20’) 3 set of 12 Power snatch 15 V-up 12 Squat snatch 15 V-up 12 Overhead squat 15 V-up Barbell @40/30kg	2 set of (A+B+A+B) A) 2’ on 1’ off 6 Strict Pull up ME HS hold B) 2’ on 1’ off 12 kipping pull up ME HS hold Then 1600 mt run	Amrap 15’ of 12 Back squat 50 Double unders 6 Front rack lunges 15 burpees Barbell @40/30kg	3 set of 3’ On 2’ off For time of 8 hspu 12 strict shoulder press 15 burpees Then For time (5’ TC) 100 cal row or 60 burpees	Kelly 5 round for time of 400 mt run 30 box jump 30 wall ball @9/6

Dal 03/05 al 08/05

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
4 set of 3’ On 2’ Off 200 mt run For time 6 Power Clean @50/35 kg 8 Front squat @50/35 kg 12 Lateral Burpees	5 set for time of (TC 20') 12 Pull up 50 double unders 12 Push up 50 Sit up Cash out 400 mt run or 500 mt row	DT For time (TC 20') 5 set of 12 deadlift @70/50kg 9 Hang power clean 6 push jerk Every set 20 sit up	Amrap 20’ 20 lunges 12 box jump over 10 box jump 50 double unders unbroken Every break on double under is 8 burpees	15’ Amrap Ladder Up 1/2/3/ecc 1 Kipping Chest to bar 1 Push up 1 Strict Pull up 1 TTB Every set 10 squat	Roumi 21-15-9 Power snatch @70/50 kg Bar Facing Burpees

Dal 26/04 al 01/05

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
For time (20’TC) 5 round of 12/10/8/6/4 Deadlift @50/35kg 12 Burpees 12/10/8/6/4 Power Clean 50/35kg 400 mt run Add some weight every round	3 set of 6’ on 3’ off 30 Box jump over 20 Squat Snatch 40/35kg 10 Cal bike or Row Add some weights every set	Cindy 20’ Amrap 5 pull up 10 push up 15 squat	For time 10 set of 4 thruster @60/50 kg 4 front squat 8 v-up 8 ttb Every set decrease the weight	2 set of 2’ on 2’ off 20 Push press @40/30kg ME Burpees box jump over @60/50 cm 2 set of 2’on 2’off 20 Push jerk @40/30kg ME Cal bike For time 100 burpees	Diane For time 21-15-9 Deadlift @100kg HSPU

Dal 19/04 al 23/04

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
5’ Amrap of 15 Shoulder Press @30/25 kg 20 Front Squat 30/25 kg 50 Double unders 2’ rest 5’ Amrap of 15 Push Press 30/25 kg 20 Front Squat 30/25kg 50 Double unders 2’ Rest For time 50 Burpees	10’ For time of 5 x 5 Strict Pull Up Then 3 set of 2’ on 1’ off 20 push up 10 burpees box jump @60/50cm	For time 21-15-9 Deadlift @40/30kg Tuck crunch Then For time 9-15-21 Hang squat clean @40/30 kg Tuck crunch	Emom 1: 10/9/8/7/6/5 Power Snatch 2: 15 Burpees 3: 10/9/8/7/6/5 Overhead Squat 4: 15 TTB Barbell @40/30 kg	8 round for time of 5 Strict pull up 20 KB Lunges 10 Push up 20 KB Lunges

Dal 12/04 al 16/04

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
For total time: 3 rounds of:  10 HSPU  10 Hang power cleans  50 double-unders  Rest exactly 1 min then:  3 rounds of:  10 HSPU  10 Shoulder-to-overheads  50 double-unders	For time 120 Thrusters 120 Burpees	For time: 60 Sit-ups 20 Push up 60 Pistol  50 Sit-ups 15 Push Up 50 Pistol  40 Sit-ups 10 Push up 40 Pistol 30 Sit-ups 5 Push up 30 Pistol	For time: 8 round of: 1 Front squat 2 Push Press 3 Front squat 4 Push jerk 5 Front squat Every set unbroken, penalty 20 burpees	For time 27-18-9 Snatch Burpees box jump over

Dal 05/04 al 09/04

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
	For time 21-15-9 Hang power clean Front squat Squat Clean Rest 2’ 21-15-9 Power Clean Front squat Hang Squat Clean	For time 40 burpees 100 sit up 40 deadlift 100 double unders 40 burpees	For time 100 push up 300 single unders 80 air squat 300 single unders 60 lunges 300 single unders 40 push press	For time, alternating between: 10 to 1 reps: Deadlift 1 to 10 reps: Thrusters

Dal 29/03 al 02/04

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
For time 100 Deadlift 80 front squat 60 floor press 40 back squat 20 Deadlift	3 set of 5’ amrap of 3 round 5 push up 10 sit up 15 squat Then ME burpees	Alternate for 8 round A) 2’ on 1’ off 14 Power clean ME V-up B) 2’ on 1’ off 14 Front squat Me double unders	Amrap 20’ 50 jumping jack 40 mountain climbers 30 walking lunges 20 sit up 10 inchworm	8 round for time 4 shoulder press 4 push press 4 push jerk 4 thruster 4 front squat 50 double unders

Dal 22/03 al 26/03

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
Open 21.2	Amrap 15’ 15 deadlift  100 double unders  20 db gto  100 double unders	6 round of alternate  2’ on 2’ off  20 push up  20 front squat  Me burpees   2’on 2’ off  15 Barbell Row  30 squat  Me burpees	Grace Clean and Jerk	21-15-9 Pistol Push up Rest 2’ 9-15-21 Push up Pistol

Dal 15/03 al 19/03

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
For time 15’ 1 wall climb 10 du 3 wall climb 30 du 6 wall climb 60 du 9 wall climb 90 du 15 wall climb 150 du 21 wall climb 210 du	13’ amrap 7 deadlift 7 thruster 7 burpees over bar	For time 50 power snatch 25 v-up Rest 2’ 25 v-up 50 power snatch	Emom 24’ 1: me push up 2: me squat 3: me sit up 4: me burpees	For time 300 double unders 150 burpees 300 squat Partition as you like

Dal 08/03 al 13/03

Lunedì	Martedì	Mercoledì	Giovedì	Venerdì	Sabato
For time 21-15-9 Burpees Squat Clean For time 100 Sit Up	Alternate A+B for 6 sets A) Amrap 2’ with 2’ rest 12 Push Up 12 Push press ME double unders B) Amrap 2’ with 2’ rest 6 Push up 6 Push press ME double unders	8 round For time 5 Deadlift 5 Thrusters 10 V-up	Tabata Burpees Amrap 4’ Double unders Tabata Burpees Amrap 4’ Double unders No rest between exercises	Amrap 20’ 5 Hang power clean 3 Front squat 1 Strict press 15 sit up

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

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