>MONDAY 10/01
CROSSFIT CLASS
10’ WARM UP + TECNICA TOES TO BAR
PARTE A) PERFORMANCE – EMOM 12’:
MAX REP TOES TO BAR
20 BACK EXTENSION
REST
PARTE A) FITNESS – EMOM 12’:
MAX REP KNEE TO CHEST/MAX REP CRUNCH
20 BACK EXTENSION
REST
PARTE B) PERFORMANCE – EVERY 2’30” X 15’:
20 BURPEES
30 – 30 – 20 – 20 – 10 – 10 OVER HEAD SQUAT
Increase weight
M: empty bb – 30 – 40 kg
F: empty bb – 20 – 30 kg
PARTE B) FITNESS – EVERY 2’30” X 15’:
20 BURPEES
30 – 30 – 20 – 20 – 10 – 10 BACK SQUAT
Increase weight
M: empty bb – 30 – 40 kg
F: empty bb – 20 – 30 kg
ENDURANCE CLASS
PARTE A) EVERY 2’30” X 15’:
12 DOUBLE DB STEP UP
8 DIP BOX
PARTE B) EVERY 10” X 15’ (90 INTERVALLS):
2 BURPEES
>TUESDAY 11/01
CROSSFIT CLASS
PUSH PRESS
PARTE A) EVERY 2’30” X 10’:
10 BARBELL PUSH PRESS
10 ROMANIAN DEADLIFT
PARTE B) PERFORMANCE – EVERY 4’ X 20’:
30/25 CAL BIKERG
8 POWER CLEAN
8 SHOULDER TO OVER HEAD
PARTE B) FITNESS – EMOM 20’:
10 CAL BIKERG
10 DEADLIFT
10 SHOULDER TO OVER HEAD
REST
ENDURANCE CLASS
PARTE A) EMOM 12’:
40” GOBLET COSSACK SQUAT
40” REVERSE PLANK
40” RUSSIAN SIT UPS
PARTE B) FOR TIME (25’):
60 GOBET SQUAT
50 AMERICAN SWING
40 SIT UPS
20 ONE ARM DEVIL PRESS
100 DU’S /200 SU’S
20 ONE ARM DEVIL PRESS
40 SIT UPS
50 AMERICAN SWING
60 GOBLET SQUAT
GIRL CLASS
PARTE A) EVERY 2’30” X 12’30”:
10 BENCH PRESS
PARTE B) EVERY 3’ X 12’:
12 BARBELL ROW
12 BB WALKIKG LUNGES
PARTE C) 3 SETS:
20 BULGARIAN SPIT SQUAT
20 DINAMIC PLANK
ROWER CLASS
Warm up
3′ STROKE 22-25-28
Lavoro A) intensità crescente
500/400m x 5
REST 1′
Lavoro B)
2k ROW PARTNER
20 A.SWING SYNCHRO
20 KB DEADLIFT
X 3 round
>WEDNESDAY 12/01
CROSSFIT CLASS
15’ WARM UP + TECNICA HAND STAND PUSH UPS
PARTE A) PERFORMANCE – EMOM 12’:
MAX REP HAND STAND PUSH UPS
5 STRICT PULL UPS
REST
PARTE A) FITNESS – EMOM 12’:
10 DUMBELL MILITARY PRESS
5 ASSISTED PULL UPS
REST
PARTE B) PERFORMANCE – COMPLETE FOR TIME (20’):
10 POWER SNATCH
10 BOX JUMP OVER
10 THRUSTER
10 SQUAT CLEAN
10 TOES TO BAR
10 BURPEES BAR MUSCLE UP/PULL UPS
10 TOES TO BAR
10 SQUAT CLEAN
10 THRUSTER
10 BOX JUMP OVER
10 POWER CLEAN
PARTE B) FITNESS – COMPLETE FOR TIME (20’):
12 DB SNATCH
12 STEP UP OVER
12 DB THRUSTER
12 DB SQUAT CLEAN
12 ALTERNATED V-UP
12 BURPEES
12 ALTERNATED V-UP
12 DB SQUAT CLEAN
12 DB THRUSTER
12 STEP UP OVER
12 DB SNATCH
ENDURANCE CLASS
PARTENER WOD – I GO YOU GO (ALTERNATED EXERCISE):
AMRAP 12’:
12/9 CAL ROW
9 DOUBLE DB SHOULDER TO OVERHEAD
6 DOUBLE DB DEVIL PRESS
REST 3’
AMRAP 12’:
12 BURPEES OVER THE ERG
9 DOUBLE DB FRONT SQUAT
6 RENEGADE ROW
REST 3’
AMRAP 12’:
12 DOUBLE DB LUNGES
9 PUSH UPS
6 DOUBLE DB THRUSTER
>THURSDAY 13/01
CROSSFIT CLASS
FRONT SQUAT
PARTE A) PERFORMANCE – EVERY 2’30” X 10’:
10 FRONT SQUAT
15/20 PUSH UPS
PARTE A) FITNESS– EVERY 2’30” X 10’:
10 BACK SQUAT
10 PUSH UPS (PLATE UNDER CHEST)
PARTE B) PERFORMANCE – PARTNER WOD (IGYG ALTENATED EXERCISE) – AMRAP 15’:
2 ROPE CLIMB
7 CLEAN & JERK
14 BOX JUMP
PARTE B) FITNESS – PARTNER WOD (IGYG ALTENATED EXERCISE) – AMRAP 15’:
12 AMERICNA SWING
7 DOUBLE DB THRUSTER
14 ONE DB STEP UPS
ENDURANCE CLASS
COMPLETE 2 ROUNDS OF:
FROM 0:00 TO 8:00
40/30 CAL ROW
40 WALL BALL
40 SIT UPS
FROM 8:00 TO 16:00
20 DOUBLE DB SNATCH
20 DOUBLE DB FRONT SQUAT
20 PUSH UPS
20 DOUBLE DB FLOOR PRESS
GIRL CLASS
PARTE A) EVERY 2’30” X 10’:
10 ROMANIAN DEADLIFT
PARTE B) EVERY 2’30” X 10’:
10 HIP THRUST
8 MILITARY PRESS
PARTE C) 6 SETS:
3 PULL UPS / 6 ASSITED PULL UPS
12 BACK EXTENSION
ROWER CLASS
Warm up
5′ STROKE 22-25-28
12 GOOD MORNING
15 AIR SQUAT
20 LUNGES
Lavoro A) 3 livelli for time
COMPLETE 120-140-160 CAL ROW
… EVERY 12-14-16 CAL ROW … COMPLETE 15 DB FRONT SQUAT
Lavoro B) AMRAP 16′
10 CAL ROW
10 DB PRESS
10 DB DEADLIFT
10 BURPEES
>FRIDAY 14/01
CROSSFIT CLASS
15’ WARM UP + TECNICA BAR MUSCLE UP
PARTE A) PERFORMACE – EMOM 12’:
4 HIP TO BAR
4 BOX JUMP TO CATCH POSITION
30” MAX REP BMU/ PRACTICE TO BMU
PARTE A) FITNESS – EMOM 12’:
10 RING ROW
40” WALL SIT
40” PLANK
PARTE B) PERFORMANCE – PARTNER WOD – COMPLETE 5 ROUNDS OF:
21 BURPEES DOUBLE DB DEADLIFT
21 SYNCHRO DOUBLE DB HANG POWER CLEAN
21 PULL UPS
PARTE B) FITNESS – PARTNER WOD – COMPLETE 5 ROUNDS OF:
21 BURPEES
15 SYNCHRO DOUBLE DB DEADLIFT
15 SYNCHRO AMERINCAN SWING
ENDURANCE CLASS
PARTE A) EVERY 2’30” X 15’:
12 DOUBLE KB LUNGES
8 DOUBLE DB PRESS
PARTE B) EVERY 3’ X 18’:
25/20 CAL BIKERG + 10 AMERICAN SWING + 10 V-UP
20 BURPEES + 10 AMERICAN SWING + 10 V-UP
100 SINGLE UNDER + 10 AMERICAN SWING + 10 V-UP
>SATURDAY 15/01
CROSSFIT CLASS
10’ WARM UP + TECNICA HANG SNATCH
PARTE A) PERFORMANCE – EMOM 12’:
1 – 4 SET: HANG PULL + HANG POWER SNATCH (2” FERMO IN RECEZIONE) + OVER HEAD SQUAT
4 – 8 SET: 2 HANG POWER SNATCH + 2 OVER HEAD SQUAT
8 – 12 SET: 3 HANG SQUAT SNATCH
PARTE A) FITNESS – EMOM 12’:
5 OVER HEAD SQUAT
20” HOLLOW HOLD
PARTE B) PERFORMANCE – COMPLETE FOR TIME (18’):
500 M ROW/SKIERG/1000 M BIKERG
24 TOES TO BAR
12 POWER SNATCH
400 M ROW/SKIERG/800 M BIKERG
16 TOES TO BAR
8 POWER SNATCH
300 M ROW/SKIERG/ 600 M BIKERG
8 TOES TO BAR
4 POWER SNATCH
PARTE B) FITNESS – COMPLETE 3 ROUNDS FOR TIME (18’):
350 M ROW
20 SIT UPS
10 FRONT SQUAT EMPTY BARBELL
>SUNDAY 16/01
ENDURANCE CLASS
TEAM OF 3 WOD – COMPLETE FOR TIME:
100 – 70 – 50 – 30
CAL ROW + BIKERG
SYNCHRO DB SNATCH (2)
BURPEES BOX JUMP
