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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 07/09 al 12/09

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
18’ amrap of
3 hang squat clean @60/40kg
5 chest to bar
10 push up
15 squat
35 double unders 		5 set x 4 reps of Front Squat @80-84% 1RM

Rest 2’

For time of (TC 8’)
25 thrusters @50/35kg
25 double unders
15 thrusters @50/35kg
15 double unders
5 thrusters @50/35kg
5 double unders 		Emom 8’
1: 5 strict press @70%
2: 5 strict wide grip pull up

Rest

Emom 8’
1: 10 push ups
2: 5 deadlift @100/80kg 		Amrap 15’ of
8 power clean @60/40kg
12 wall ball @9/6kg
16 toes to bar 		3 round for time of (TC 16’)
21/15 cal row or assault bike
15 kb hang to overhead @24/16kg
9 goblet squat @24/16kg
6 burpees box jump over @60/50cm 		TEAM WOD
For time

60 cal row
21 chest to bar
21 thrusters @40/30kg

60 cal row
15 chest to bar
15 thrusters @45/35kg

60 cal row
9 chest to bar
9 thrusters @50/40kg

100 burpees over the wall

Dal 31/08 al 05/09

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
Emom 6’
2 squat clean @ AHAP

Then

3 round for time of (TC 14’)
200 mt run
21-15-9 Thruster @40/30kg
21-15-9 Box jump over 		8 ‘ Amrap of
12/9 cal bike
36 double unders
10 KB hang power clean and jerk @24/20kg

Rest 2’

8’ Amrap of
12/9 cal row
12 lateral burpees over the kb
10 KB hang squat clean and jerk @24/20kg 		For time: (TC. 10’, if under 8’, 80 shoulder press)
50 Shoulder press @24/20kg
Everytime you break, 8 push up + 3 strict pull up

Rest 2’

5’ Amrap of
Accumulate set of 5 unbroken TTB 		5’ Emom of
2 Power snatch @60% 1RM
1 Overhead squat
1 Squat Snatch
ME Plank Hold

Rest 1’

5’ Emom of
1 Power snatch @65% 1RM
2 Overhead squat
1 Squat Snatch
ME Mountain Climbers

Rest 1’

5’ Emom of
1 Power snatch @60% 1RM
1 Overhead squat
2 Squat Snatch
ME Sit Up 		For time

8 Overhead walking lunges @40/30kg
30 box jump over @60/50cm
40 wall ball @9/6kg
30 pull up
40 wall ball @9/6kg
30 box jump over @60/50cm
8 overhead walking lunges @40/30kg 		TEAM WOD

For time (Tc 30’)
3 round of
100 mt run Cavallina
25 team deadlift @80/60kg
50 sit up with medball @9/6kg

3 round of
1 km bike
25 push up with partner hand touch
50 sit up with medball @9/6kg

Dal 24/08 al 29/08

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
8 round of 2' amrap of:
9 american swing
 @24/16kg
7 Burpees

5 kb Thrusters @24/16kg

30 Double Unders 		amrap 16' of
8 muscle clean @50/35kg
8 push jerk @50/35kg
8 power clean and jerk @50/35kg
100 mt run 		For time of: (TC 20')
10-9-8-7-6-5-4-3-2-1
burpees + cluster @24/16kg
kb walking lunge @24/16kg
push ups (2x reps) 		4rm of back squat
then
10' amrap of
max reps unbroken of back squat @70%
10 squat jump
20 double unders 		6 round of 60'' on 30'' off
7 power snatch 40/35kg
5 front rack lunges
max rep burpees

6 round of 40'' on 20'' off
7 power clean @40/35kg
5 front squat
max rep burpees

6 round of 30'' on 15'' off
10 jumping lunges
max rep burpees 		TEAM WOD: (TC 30')
30 - 20 - 10
wallball @9/6kg
push ups
30 - 20 - 10
cal row
pull up
30 - 20 - 10
overhead plate lunge @20/15kg
gto with plate @20/15kg
30-20-10
push press @ 40/35kg
sit up

Dal 17/08 al 22/08

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
3 Rounds for time

400m Run with medball @9/6kg

10 Push jerk @ 70/50 kg

10 Burpee box jump over 60/50 cm

10 HSPU
Time cap. 16-minutes 		Martedi:

EMOM for 18 minutes:
1:12 Wall ball @ 9/6kg + 3 ball facing burpees
2: 6 Power snatch @ 35/25kg + 3 bar facing burpees

3: ME hold chin up

 		5’ amrap of

100 mt run

9 ttb

6 deadlift @100/80kg

rest 2’

5’ amrap of

100 mt run

9 ttb

4 deadlift @110/90kg


rest 2’

5’ amrap of

100 mt run

9 ttb

3 deadlift @120/100kg 		10 round of 2’ of:
8 cal row or bike or 1’ du + 1 Squat Clean @ahap

 		Amrap 20’ of
800 mt run
10 overhead squat @42,5/30 kg

5 ring muscle up 		Team Wod
1600mt run (400mt each)

50 hspu

50 kb gto @24/16kg
50 chest to bar

1600mt run (400mt each)

Dal 03/08 al 08/08

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
For time: Tc 15’
3 round of
9 hang squat clean
15 hspu
21 ttb 		For time (TC 15')
10 round of
3 snatch @ 60/40 kg
15 wall ball @9/6 kg 		Amrap 20’
9 overhead squat @60/40kg
18 V-up
9 push press @60/40 kg
18 burpees 		10’ emom
1: 4 thruster @ahap
2: rest

Then
10’ amrap of
50 double unders
5 strict pull up
40 double unders
3 strict pull up
30 double unders
1 strict pull up 		20' Amrap of
Ladder up 2/3/4 ecc
Romanian deadlift
Hang power snatch
Overhead squat
Snatch Balance 		Helen
3 round of
400 Mt run
21 kb swing @24/16 kg
12 pull up

Dal 27/07 al 01/08

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
15' Amrap of
Barbell complex
2 Deadlift
2 Hang power clean
2 Hang squat clean
2 Front Squat
@AHAP 		Emom 20'
1: 12 / 10 Cal Bike
2: ME Handstand Hold
3: Tuck crunch
4: 100 mt Run 		Amrap 16' of
10 American Swing @24/16kg
20 Russian twist with KB @24/16kg
10 kb Windmills @24/16kg
100 double unders 		BENCHMARK
FRAN
for time 21-15-9 of
Thruster 42,5/30kg
Pull up 		Emom 18':
1: 30 double unders
2: 2/1 rope climb
3: 8 single leg v-up + 6 v-up +4 sit up 		Benchmark DANE
5 Round for time of:
10 Body weight Back squat
10 Box Jumps

Dal 20/07 al 25/07

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
15' for 1rm of Front Squat

10' Amrap of:
10 Front squat @40/35 kg
20 Mountain climbers
30 Tuck crunch 		3 round for time (tc. 16')
90 double unders
30 push ups
20 kb swing @24/16kg
10 chest to bar 		20' emom of
1: 9 kb deadlift + 6 goblet squat
2: 6 burpees box jump over @60/50cm 		20' Amrap of:
12 power snatch @40/35kg
16 ttb
800 mt run 		10 round of: (Tc 10')
10 pistol or 30 squat
20 double unders 		Hero wod SEVERIN:
For time
50 strict pull up
100 hand release push ups
5 km run

with vest (10/6 kg)

Dal 13/07 al 18/07

Lunedì Martedì Mercoledì Giovedì Venerdì Sabato
20' Amrap of
20 overhead squat @30/20kg
30 back lunges with barbell @30/20kg
40 double unders
50 deadlift with barbell @30/20

10 overhead squat @30/20kg
15 back lunges with barbell @30/20kg
20 double unders
25 deadlift with barbell @30/20 		for time (tc 5')
21-15-9
Russian twist @9/6kg
L-Sit single Leg
Sit up

rest 4'

100 burpees for time (TC 10') 		3 round for time of: (tc 18')
400 mt run
48 v-up
24 handstand push up
8 muscle up or 12 chest to bar or 16 pull up 		15' emom of
1: 4 squat clean @80/60 kg
2: 8 seated kb see-saw press @24/16kg
3: 40 double unders 		8 set of (A-B-A-B-A-B-A-B)
A: 40'' of assault bike (cal)
20'' rest
B: 40'' amrap of 5 squat and 10 push up
20'' rest

rest 3'

8 set of (A-B-A-B-A-B-A-B)
A: 40'' of row (cal)
20'' rest
B: 40'' amrap of 6 burpees and 10 lunges
20'' rest 		Girl benchmark MELINE
Emom 20' of
1 rope climb and 5 push up

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