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Program 09/12 – 14/12

Stamina 1

Lun.
A
Find your 10 rm strict bb press

B
Testimoni di Geova
Use the same weight of A:
2,4,6,8,10 ecc until 21’
Push press
Pistols /box single leg squat
Single db devils press

Mar.
A
Cine pallettone
For time
100 du
80 w sit ups @10/5
60 push up
40 hang power clean @ 50/35
60 push up
80 w sit up @10/5
100 du

Mer
A
15’ skill development hip to ring
B
gesus crispy mc bacon
21-18-15-12-9-6-3
Dl (start from 40/25)
Box dip (nessuno coi piedi a terra , al
Massimo elastici 👌🏿🥖
Ttb
Every round add weight at DL , build a heavy set of 3

Gio.
A
Emom 5’
1 clock (1 giro hs girando attorno al box coi piedi sul
Box)
B
Bue ed asinello verso alberobello
10 rft
6 m ohwl bb
9 double db hc& stoh
12 double db thrusters

Ven
A
5×30”on 30” off plank mani sul muro più basse possibili
B
Boldi,De Sica e Gesù
20’ amrap
5 pull up
1 rope climb
5 box jump over
Every 5’ 200 m run
(Start from run)

Sab
Hero woddo
Whitten per sto giro Whitney Houston
5 rft
22 kB swing
22 box j
400 m run
22 burpee
22 wallball
Time cap
40’

Programma 02/12 – 07/12

Stamina transition

Lun.
A
30” on 30” off x 5 set
Burpees

B
The barbell shop
For time
Ladder 10-1
Hsc
Fs
Stoh
@50-35

Mar.
All max rinogutt as possible
A
8’amrap 2’ rest x3
Primo amrap:
10 cal
10 wallball
10 dl @ 80/50
Secondo amrap:
10cql
10 medball clean
10 burpee over the bar
Terzo amrap :
10 cal
10 medball step back lunges
10 sdhp @ 60/30

Mer
A
15’ skill development hsw
B
Juri cherchi
5 round For time
15ttb
50 du
30 sit ups
15 c2b

Gio.
A
La dura legge del
Porn
Cash in:
200 m single db oh wl
100 air squat
Than
21-15-9
Single db cluster
Push up
Cash out
Find your rm of ub air squat

Ven
A
5×5 curl &press
B
Il muro di berlino del box :
1200 m run
50 fs from the ground @60/45
50 burpee over the wall Any style

Sab
Hero woddo
Hammer double kb edition
5 rft
Ub
5 power clean
10 fs
5 jerks
20 pull ups

Program 25/11 – 30/11

goatskin crossfit athlete

Lunedì
A
5×5 heavy snatch pull , build heavy 5
B
Run rope Rasta
5 rft
400 m medball run
12 dl snatch grip @80/50
1 rope climb

Martedì
A
7 single rep front squat heavy , 5” negative,5” positive
B
Jumpman
For time
30-20-10
Lateral Burpee over the pvc among the 📦
Wallball
Single kb jumping lunges

Mercoledì
A
15’ skill development snatch drop
B
Federica Pellegrini 2.0
Amrap 4’
Oh squat
Every time you drop
10/5 push ups
Rest 2’
Amrap 4’
Wall faces hs hold
Every time you drop down
10/5 push press
Rest2’
Amrap 4’
Calories or distance

Giovedì
A
Double Dumbbell DT aka daje todo volume 2
5 round for time
50 du
12 db dl
9hpc
6 pj

Venerdì
A
4 attempts to build a max ub ring/box dips series
B
Jesus know it
For time
30 c&j
1k row
30 sc
1k run
@ 70/40

Sabato
Il diavolo veste reebok 2.0
Aka Guglielmo Marconi PARTNER edition
1300 m db run
Than 20 rnd
11 ttb
20 air squat
16 swing
I go you go per ogni esercizio !

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