Dal 06/07 al 11/07

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
17' Amrap of

3 Deadlift snatch grip
3 Hang power snatch
3 Overhead squat

barbell @AHAP
For Time (20' TC)

40/28 cal row or 30/20 cal bike or 800 mt run
30 box step over with kb @24/16kg
40 wall ball @9/6kg
30 pull up
40 wall ball @9/6kg
30 box step over with kb @24/16kg
40/28 cal row or 30/20 cal bike or 800 mt run
6 round for time of: (TC 18')

7 Hang squat clean @60/40kg
7 Thrusters @60/40kg
7 Power clean @60/40
50 double unders
Amrap 15'

100 mt run
6 goblet squat with kb 24/16kg
4 burpees over the kb
200 mt run
12 goblet squat with kb 24/16kb
8 burpees over the kb
Emom 20'
1: 10 Front Squat @40/30kg
2: 3-6 strict pull up
3: 10 Front Squat @40/30kg
4: 12 TTB
Tabata handstand hold
4' bike
Tabata v-up
4' row
Tabata top hold at ring

Dal 29/06 al 04/07

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
5 round of: 3' on 1' off
AMRAP of
50 double unders
8 thrusters @40/30 kg
4 bar facing burpees
3 round for time of: (TC 15')
6 x 50 mt run
60 squat
20 kb snatch @24/16kg
10 chest to bar
2 set of with 2' rest
6' Run or bike or row or single unders
+ 3' amrap of
4 box jump over @60/50
6 handstand push up
20' emom of:
1: 8 Deadlift @ 60/40kg
2: 8 Hang power clean @60/40kg
3: 8 Push jerk @60/40kg
4: rest
17' Ladder Up 2/4/6 ecc
Mountain climbers
Lunges
V-up
Cossak squat
Emom 18'
1: 10 Shoulder taps from handstand
2: 10 Tuck up at ring
3: 10 Pistol

Dal 23/06 al 27/06

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Amrap 15’tc
20 v-up
10 burpees touching the bar
20 sit up
10 push jerk @60/35 kg
3 set of:
2’ amrap of cal bike
Rest 30’’
2’ amrap of front squat
Rest 30’’
2’ amrap of hang power clean
Rest 30’’
4 round of: (TC 18')
400mt run
30 hand to hand Russian swings @24/16kg
20 kb deadlift @24/16kg
10 handstand push up
Amrap 20’ of
6 pull ups
6 box step over with kb @24/16kg
6 gto with plate @20/15kg
For time of (20’ tc)
50 du
50 ttb
50 du
50 hang squat clean @30/20kg
50 du
50 handstand push ups
10’ amrap of
1) 2-4-6-8-10-ecc
Cal row
Overhead squat @40/35kg
Rest 2’

Then

2) 2-4-6-8-10-ecc
Burpees
Tuck crunch

Dal 15/06 al 20/06

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
3 round for time of: (T.c. 15’)

30 V-up
400 mt Run / 25 cal row
10 Push press @50/35kg
5 round of 2’ Amrap:
8 Overhead Lunges @ 24/16kg
6 Burpees
8 Overhead Lunges @24/16kg
6 Chest to bar

Rest 2’
2 x 5 set of

20’’ work - 10’’ rest:
1- Double unders
2- Thruster @40/30kg
3- Pull up
Rest 1’30’’ after 5 set
For time (TC 18’)
Cash in 30 burpees

20 - 15 - 10 - 5 Push jerk unbroken @30/20 kg
30 - 25 - 20 - 15 Wall ball unbroken @9/6 kg
40 - 35 - 30 - 20 Knee to chest

Cash out 30 burpees
8 round
For time of: (TC 20’)
200 mt run
5 squat snatch @60/40kg
10 chest to bar
For time, accumulate 1500 / 1200 kg in power clean reps
Every 10 reps
perform 10 front squat before continuing on power cleans

Dal 08/06 al 13/06

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time (18' TC)
40 wall ball @9/6kg
10 Kb overhead lunges @24/16kg
60 Sit up
30 Pull Up
60 Sit up
10 Kb overhead Lunges @24/16kg
40 Wall ball @9/6kg
4 set of:
2' Emom of 40 Double unders + 8 Shoulder press @40/30kg
2' Amrap of 6 box jump over @60/50cm + 9 Burpees
For time (15')

20 Burpees
Then

2 round of
100 Double unders
7 Thrusters @20/15kg
7 TTB
100 Double unders
7 Thrusters @20/15kg
7 TTB
8' for : 25 - 20 - 15 -10 -5 Chest to bar unbroken
rest
5' emom of max effort Double unders
rest
5' emom of max effort Goblet squat
3 round of (TC 17')
100 double unders
10 deadlift @80/60kg
10 HSPU
10 front Squat @80/60kg
for time 100 burpees
rest
for time 200 double unders
rest
for time 1600 mt run

Dal 01/06 al 06/06

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
3 round for time of: (TC 13')

100 double unders
10 Squat Snatch @60/40kg
In 2' window x 5 set with 1' rest:

15 burpees
+ AMRAP of 3 power clean and 6 HSPU
4' x 4 round with 1' rest of:

12 wallball @9/6 kg
8 power snatch @30 kg
4 pull up
Amrap 20' of

8 KB snatch @24/16kg
8 push up
12 sit up
16 lunges
3 round of: (TC 20')

8 Power clean @60/40kg
4 burpees over the bar
8 Front squat @60/40kg
4 burpees over the bar
8 thruster @60/40kg
4 burpees over the bar
3 x 4' Amrap with 1' rest of

12 wall ball @9/6kg
8 GTo @20/15kg
4 burpee box jump

Dal 25/05 al 30/05

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Tabata mountain climbers
Tabata V-up
Tabata burpees
Tabata high jump
6 round for time of
100 double unders
20 tuck crunch
10 push Ups
4 round with 1’ per station, for reps:
Squat jump
Hand release push Ups
Sit up
Rest 1
10’ Amrap
3 goblet squat
3 Shoulder taps
6..6...9..9.. ecc
4 round of:
400mt run or 200 double unders
18 lunges
9 v-ups
10-9-8-7-6-5-4-3-2-1 reps of:
Burpees
Dip

Dal 18/05 al 23/05

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
3 round of:

50 squat
21 push up
10 hang power clean with Kb @24kg
Amrap 16’

Ladder up 2/4/6...

Sideplank
Inchworm
Russian twist
V-up
4’ double unders
Tabata jumping lunges
4’ burpees
Tabata handstand push up
For time:

100 deadlift with KB @24 kg
80 sit up
60 front squat with kb @24kg
40 mountain climbers
20 push up
For time

150 thruster
From 0:00 and at the start of every minute do 6 burpees
For time

4 round of
20 cossak squat
20 russian swing
20 clean with kb

Dal 11/05 al 16/05

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Tabata push up
Amrap 4’ double unders
Tabata tuck crunch
Amrap 4’ squat
4 round for time of:

15 Squat Clean with KB
15 Push Press with KB
30 Single Leg Tuck Crunch
30 Single Leg V-Up
5 round of
100 du
21 kb swing
9 strict pull up or 18 push Ups
For time:

21-15-9
Burpees
V-up

Then 50 double unders

Then
21-15-9
Front squat
Tuck crunch

Then 50 double unders
Tabata Plank to Plank
Tabata Squat
Tabata Tuck crunch with hold as rest
Tabata KB Gto
Every minutes do 5 burpees , add 2 reps every round

Then


Every minutes do 5 squat jump , add 2 reps every round

Then 200 double unders

Dal 04/05 al 09/05

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
3 Rounds:

20 Zaino Deadlift
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
20 Zaino Deadlift

Rest 3 Minutes Between
3 Rounds: (Time Cap 20')

100 Double-Unders
15 Odd-Object Devil Press

Than

3 Rounds:
20 Alternating Odd-Object Snatches
15 Thrusters
Emom 20'

1: ME Plank Hold
2: 20 Russian Twist
3: 20 Squat Jump
4: ME Handstand hold
5: 15 V-up
5 round x 3’ Amrap of

60 double unders
8 inchworm
Max effort handstand push up

Result is the sum of hspu
For time:

10-9-8-7-6-5-4-3-2-1

Cluster
30 mountain climbers
Emom 6’
1: sideplank hold left side
2: sideplank hold Right side

Rest 2’
Then
12’ Amrap of
8 cossak squat
25 double unders

Dal 27/04 al 02/05

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Amrap 20'

15 Squat
20 Sit Up
15 Push Up
20 Down and Up
3 Round for time of:

75 Double Unders
50 Squat
30 Burpees
30’ emom
1: 15 cassa d’acqua deadlift
2: 30’’ hollow hold
3: 8 cassa d’acqua power clean
Dead by minute:

7 thruster con cassa d’acqua
7 burpees

After 10 round add 1 rep
For Time:
50 Zaino Squat Cleans
50 Over and Back Zaino Hops
50 Hand Release Push-ups
50 Over and Back Zaino Hops
50 Zaino Squat Cleans
For time: 200 squat

Every 2 minutes do : 9 burpees + 14 lunges

Dal 24/02 al 29/02

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For Time (TC 15’)
4 rounds of:
15 TTB
15 Wallball @9/6 kg

Directly into

4 round of:
15 Power snatch @40/25 kg
15 Overhead Squats @40/25kg
On the 1:30’’ x 5 Set:
1 set of ME Strict Pull Up

Then

For Time (TC 12’)
3 Round of
10 Deadlifts @60/40 kg
20 Push Press @60/40 kg
30 Air Squat
AMRAP 3:
Max Rounds of Macho Man (40/25 kg)

Rest 3 Minutes

AMRAP 3:
Max Rounds of Macho Man (50/30 kg)

Rest 3 Minutes

AMRAP 3:
Max Rounds of Macho Man (60/35kg)

1 round of Macho Man is:
3 Power Clean
3 Front Squat
3 Push Jerk
Emom 7’
Me Thrusters @40/25 kg

Then

2 round for time of (TC 15’)
20 American swings @24/16 kg
20 Kb Box Step Up @24/16 kg
20 Burpees to target
40 Double unders
TEAM WOD
In team of 2: (TC: 30’)

For time 4 round of:

800 mt Run or 1000 mt Row or 2000 mt Bike
24 Pull up
32 HSPU
58 Pistol
1 Round of: (TC: 17’)
21/15 cal Row
21/15 cal Bike
21 burpees

Then

3 round of:

50’’ Kettlebell body carry left arm
50’’ Kettlebell body carry right arm
10 sideplank left arm with 1,25kg
10 sideplank right arm with 1,25kg
Max Effort Tuck crunch
1’ rest

Dal 17/02 al 22/02

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Amrap 14’

2 Bar Complex (1 K2C + 1 K2E + 1 TTB)
8 Overhead Back Lunges @Empty Bar
12 Glute Bridge
In 15’ Find 2 rm Max of Squat Snatch

Than

7’ Amrap of
20 Sideplank
10 Push ups
20 KB Deadlift @24/16kg
10’ Emom
1: 3 reps of Front Squat from 75%
2: rest

Than

2 RND For time of (Tc 10’)
30 pull up
40 front squat empty bar
50 sit up
TEAM WOD in 2 (TC 30’)

2000 mt ROW
50 Front Lunges @50/35kg
50 Burpees over the bar
1000 mt ROW
30 Front Lunges @50/35kg
30 Burpees over the bar
500 mt Row
20 Front Lunges @50/35kg
20 Burpees over the bar
Amrap 15'

1 Deadlift
1 Deadlift + 1 Power Clean
1 DL + 1 PC + 1 Push Press
@H.A.P.

40 Double under
Buy IN
In 2’ ME Russian Twists @9/6 kg
Rest 30’’
In 2’ ME Box Step Up @60/50 cm
Rest 30’’

Than
3 RND of (TC 10’)
100 DU
20 Wall Ball @9/6 kg
12 Burpees Box Jump

Dal 10/02 al 15/02

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time (TC. 20')

Ladder 2/20
HSPU
Wall Ball 9/6 kg
TTB
1 RM Sumo Deadlift High Pull

Than Diane
21-15-9
Deadlift @100/80 kg
HSPU
Tabata DU
Tabata Cal Row
Tabata Bike
Tabata Rope Climb
20' Amrap of

3 Clean and Jerk @H.A.P
10 American Swing @24/16kg
10 Pull up
Amrap 18'

3/6/9.. Thruster @42,5 / 35 kg
3/6/9.. CTB
Metcon Team
42/38/18
Deadlift @ 100Kg
HSPU

Than 2000 mt Row
Than

30/24/16 Front squat @ 60kg
8/6/4 Rope climb

Dal 03/02 al 08/02

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
18' Amrap

1 DL + 1 Snatch + 1 OHS @H.A.P
5 Pull up
5 TTB
15' 1 RM Back Squat

10' Amrap of
14 Mountain climbers
7 Push ups
14 Lunges
16' Emom

1: 10/8 HSPU
2: 15/12 Cal Row
3: 4/3 Ring Muscle ups
4: 12/10 Cal Bike
15' Gym Complex 3 Pull up + 3 TTB

12' Amrap
1 Bar complex
14 Sit up
7 American Swing @24/16kg
16' Amrap
2/4/6/8..

Deadlift
Thruster
Lateral burpees

Barbell @50/30kg
TEAM WOD
16' Amrap
20 Cal row / bike
5 Pull up
20 TTB
40 DU

Dal 27/01 al 01/02

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
In 15' find
2rm panca

Than
12' amrap
10 wb
20 mountain climbers
10 down up
E2mom 18’

1: 150 DU
2: 20 TTB
3: 20 Lunges with back barbell 50/35kg
10-9-8-7-6-5-4-3-2-1
reps of: (T.C. 18’)

Deadlift @100/70 kg
Squat Clean @100/70 kg

15 Push ups every round
20' amrap

Barbell Complex
1 power clean
1 squat clean
1 front squat
11 pull up

add 5 kg every round
6' Amrap Ladder up (2,4,6..)
Box jump @60/50cm
Overhead squat @60/40kg

rest 2'

6' Amrap Ladder up (2,4,6..)
GTO with kb @24/16kg
Step up with box @60/50cm


Amrap 12’

12 burpees
2 pull up + 2 chest to bar @9/6kg
12 medball clean @9/6 kg

Dal 20/01 al 25/01

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
30 CLEAN AND JERK FOR TIME (TC 10’)
@60/40KG
20’ AMRAP OF:

10 STRICT KNEE TO ELBOWS
20 PISTOL OR 40 SQUAT
10 HANDSTAND PUSH UP
AMRAP 18’ OF

1 STRICT PULL UP, 2 PUSH UPS, 3 SQUAT
2 STRICT PULL UP, 4 PUSH UPS, 6 SQUAT
3 STRICT PULL UP, 6 PUSH UPS, 9 SQUAT
ECC.
5 ROUND OF: (TC. 15’)

20 SUMO DEADLIFT HIGH PULL @50/30KG
20 BOX JUMPS @60/50CM
EMOM 15’

1: 8 THRUSTERS @40/30 KG
2: 12 BURPEES
3: 14 TUCK CRUNCH
3 ROUND FOR TIME OF: (TC. 20’)

800 MT RUN OR 1000MT ROW OR 1,6 KM BIKE
30 PULL UPS

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