All

None

clean + b.squat aprea

metcon :
3 rounds of :
300 mt run
20 hspu

wod2 box race wars

All

None

accessory choose one of this:
a) 5x1' run fast 1' run slow
rest 1'
4x1' rowing fast 1' rowing
rest 1'
3x1' assault bike fast 1' slow
b) 100 mt carry overhead 2 kettlebells

All

None

deadlift
5@85%
3@90%
1@100%
3x3 60%

All

None

Strenght: Shoulder Press
5@85%
3@90%
1@100%
3x3 60%

All

None

accessory choose one of this:
1) tabata of : pistol on the high box
2) 5xmax effort of strict ring muscle ups/ring pull up for tempo :
3"pull - 3" down
rest 1'
3) 5x10+10 strength push press with kettlebells
rest 1' every rounds

All

None

12' for time
ladder clean and jerk
every 90"
3 touch and go
add 5 kg every rounds
start with 60-40kg
rest 2'
then
10' for time
ladder squat snatch
every 90"
3 touch and go
add 2,5 every rounds
start with 40-30kg

All

None

gymnastic for time :
10-9-8-7-6 hspu kipping deficit
5-4-3-2-1 bar muscle ups

All

None

3x10+10 turkish get ups
rest 1'

Snatch + front squat aprea

All

None

LA PAURA FA NOVANTA
4 amrap
10 ring dips
5 power clean 70/50kg
Rest 2
4 amrap
10ctb
5 power snatch 60/40 kg
Rest 2
4 amrap
10 hspu
5 overhead squat 50/30kg
Rest 2
4 amrap
10 box jump
5 squat snatch 40/25kg

All

None

Forza
5@85%
3@90%
1@100%
3x3 60%
Forza ginnastica
15 amrap
5 strict handstans push up deficit
4 strict toes to bar
3 strict ring muscle/transizioni anelli bassi
20 ghd sit ups
10 mt handstand walk

CORRO FORTE
In 10
1 mile run then
Amrap
Clean and jerk 50/30kg
Rest 3
In 10
1 km row
Amrap
2 ring muscle ups
10 box jump

All

None

Deadlift
5 75
3 85
1 90
5x2 90%

Gymnastic:
Emom 12'
1' 10 strict pull ups
2' 10 S.D.H.P M40Kg W 35kg
3' rest

Met-con
21- 15- 9
Double snatch kb 24/20
toes to bar
every round 20mt Oh walking lunges M24 W20 kg

mid-line 6 sets:
20 back extension with plate
rest 30" bw sets

All

None

Strenght:
Bench Press
5 75
3 85
1 90
5x2 90%

Aerobic threeshold
2000mt row
50 cal A.B
1000mt row
50 cal a. b
500mt row
50 cal row

accessory choose one of this:

a) Ladder 3/3 6/6 9/9 12/12 15/15
burpees facing db
thruster M 35kg W 25kg

b) midline 4 sets of
10 v ups
30" plank on rings
10 v ups
30" L-sit

All

mid-line 6 rnd
20 g.morning (choose u the weight)
20 sit up ghd

None

weightlifting program> APREA

Met-con.

buy in 200 double unders
then
10 ohs M60 W50/45
20 hspu kipping
30 S. Clean M60 F 50/45
40 push up
50 STOH M60 W 50/45
cash out
200 double under

gymnastic strength:
emom 8'
start with 2 muscle up.
Every minute add 2 reps.

All

None

La paura fa novanta'
4' amrap
10 ring dips
5 power clean 70-50 kg
rest 2'
4' amrap
10 chest to bar
5 power snatch 60/40 kg
2' rest
4' amrap
10 hspu
5 Overhead squat 50/35kg
4' amrap
10 box jump over
5 squat snatch 40/25 kg
2' rest
write score of every amrap

All

None

Strenght: Front Squat
5 75%
3 85%
1 90%
5x3 90%

Push Jerk E2mom 10'
4 Push jerk hold 2'' the position before push
use % of 1 week

Anaerobic interval
5 sets of :
500mt run rest 1'30
35 cal a.bike rest 1'30

choose one of this two accessory

a) 400mt yoke carry kg man 100kg/ 80 woman

b) 1' on 1' off - max reps of pistol squat - 5 sets

c) Amrap 7': 7 power snatch 40/30kg 7 b.lat.barbell

All

None

team wod with crossfit class
+ recupero lavori della settimana passata!

All

None

kettlebell strenght:
in 10'
80 snatches dx-80 snatches sn with 24/16kg

Strenght: deadlift
5 @75%
3@85%
1@90%
5x3 90%



clean + b.squat aprea


21-15-9
handstand push ups
ring dips
push ups

then
tabata
pistol squat alternate + du
2' rest
tabata
bar muscle ups + burpees

All

None

Strenght: Shoulder Press
5 @75%
3@85%
1@90%
5x3 90%


2 rounds of :
in 3'
30 cal row- 30 burpees
rest 1'
in 3'
30 thruster (50-35kg)- 30 pull ups
rest 1'

For time :
100 Russian swings 32/24 kg
100 air squat
100 mt handstand walk
10 rope climb legless
100 push ups

All

None

Snatch + F.squat aprea

30'emom
1) 10 affondi in avanzamento bilanciere overhead
2) 60"chinese plank
3)30 wall ball
4)15/20 hspu
4) 3/5 Ring muscle ups strict


Gymnastic conditioning
in 5'
80 burpees for time
then
3 rounds of :
100 du
10 ring muscle ups

All

None

Strenght: Back Squat
5 @75%
3@85%
1@90%
5x2 90%

Emom : 12' emom start to 60% 1 RM of Power snatch
odd :3 power Snatch with 3" stop in hang position
even : 1 Squat Snatch with 3" hold in final position

Barbell conditioning
3 rounds of :
20 deadlift 70/50kg
10 squat clean
10 push jerk

in 15' 3 rounds of :
20 hspu deficit strict
20 KNEELING STRICT PRESS BOTTOM UP KB(10-10)
20 chin ups

All

None

kettlebell strenght:
emom 8': 2 snatch kb + 2 ohs kb

Gymnasic strenght
30 strict pull ups
rest 1'
20 strict pull ups
rest 1'
10 strict pull ups


Amrap 5'
15 wall ball
5 clean jerk 50kg
rest 2'
Amrap 5'
5 squat clean 50kg
15 box jump

chose one of this accesory work:
a) 3x500mt run rest 2'

b) 3x30 cal a. bike rest 2'

All

None

Strenght: Shoulder Press
5 70% 3 80% 1 85% Back off 5x2 85%

Chipper:
200mt row
15 deadlift 100kg
400mt row
50 double under
600mt row
50 double under
400mt row
15 deadlift
200mt row


mid-line:
50 sit up butterfly
then accumulate 2' of hollow position
and 2' of arch position

All

None

clean + b.squat aprea

Met-con :
3 rnd
12 thruster db 25kg/22,5
16 burpees facing db
20 toes to bar

choose 2 of this 3 accessory work:
2 round
a) 0-3' max effort peg board
3-6' max metres farmer carry

b) 5 rnd
30'' l-sit
15 v ups

c) e2mom 12'
0-2' 21 hspu
2-4' 10mt handstand walk

All

None

A) FRONT SQUAT 5-3-1 70/80/85%
BACK OFF :5x2 85%

B) complex every minute for 8'
2 Push press+ 2 push jerk

C)Rowing -A.Bike intervall
before 3': 30 Cal row + 20 cal A.B.
rest 3' repeat for 3 rounds

D)Gymnastic Conditioning
6 rounds of :
5 pull ups
10 pistol squat
15 ghd sit ups

All

None

Weighlitfting Aprea

a)bench press
5-3-1 70%-80% 85%
back off : 5x2 85 % rest 2'

All

None

b) 1000 mt run
then
50 wall ball
50 push press with dumbbell/kettlebell
40 toes to bar
40 ghd sit ups
30 cal row
30 box jump
20 snatches
20 burpees
10 bar musclep
10 overhead squat