Workout Of The Day

WOD

20’ Emom

1: 1 minute of hollow body hold
2: 20 back extensions with pvc
3: 20 sit up
4: 50 du

venerdì 12 luglio 19

WOD

Grace (Time Cap 7')
30 clean and jerk for time

Than

4' Amrap
8 Lateral Burpees
30 DU

Skill: Mobility

giovedì 11 luglio 19

WOD

cindy strict

5 strict pull up
10 push ups
15 squats

mercoledì 10 luglio 19

WOD

15’ Emom

1: 2/1 rope climbs
2: 20 sit up
3: 12/9 cal row

martedì 09 luglio 19

WOD

Front Squat 1-1-1-1-1 reps

than practice handstand for 20 minutes

(work start at 80%)

lunedì 08 luglio 19

Wod

21-15-9 reps for time of: (tc 16’)

Clean and jerks
?Pull-ups
25 Sit Up

Men: 50 kg
?Women: 30 kg

sabato 06 luglio 19

Wod

3 rounds for time of: (tc 15’)

15 TTB
500 mt run
15 TTB

Skill: Plank hold and L-Sit

venerdì 05 luglio 19

Wod

For time: (20’ time cap)

50 strict pull-ups
?100 push-ups
?150 squats

giovedì 04 luglio 19

Wod

in 30' go for :
Deadlift 5-3-3-1-1-1 reps
go for the max of the day with good form

Then, practice in handstand skill

mercoledì 03 luglio 19

Wod

For time: (12’ time cap)

9 thrusters?
800 mt run?
15 thrusters?
800 mt run
?21 thrusters

Men: 40 kg?
Women: 25 kg

martedì 02 luglio 19

Wod

Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
?3 strict pull-ups, 6 push-ups, 9 squats

?Etc.

Skill: Mobility

lunedì 01 luglio 19

WOD

13’ For time

Ladder up 1-10

Handstand push ups
Lunges with barbell in front rack @40 /25kg
60 DU

sabato 29 giugno 19

WOD

Test: 800 MT RUN

rest

8’ Amrap

15 Power snatch @40/25 kg
12 Burpees

venerdì 28 giugno 19

WOD

5’ For time

21-15-9
Push up
Deadlift  @100 / 80 kg

rest

5’ For time

5/4 - 3/2 - 1/1 rope climbs
10/8 cal row

giovedì 27 giugno 19

WOD

Emom 15’

1: 1 power clean + 2 push jerk + 1 split jerk @50/35 kg
2: 12 burpees
3: 15 tuck crunch

mercoledì 26 giugno 19

WOD

Amrap 18’

5 Front squats @60/40 kg
2,4,6,8 ecc Pull ups
250 mt Run

martedì 25 giugno 19

WOD

Tabata Clean and Press @50 / 35 kg
4’ amrap Row
Tabata TTB
4’ amrap Double unders

lunedì 24 giugno 19

WOD

in 20’ Find the Max High in 1RM of Box Jump

In team of 2: (TC 15’)
mode i go you go
20 run sprint
160 du
1 Km Row

sabato 22 giugno 19

WOD

4 Rnd 1’ ON 1’OFF
6 Power Snatch @60/40 kg
ME burpees

4 Rnd 1’ On 1’ OFF
4 Squat Snatch @40/25 kg
ME burpees

venerdì 21 giugno 19

WOD

For time 18’

cash in Run 800mt than
6 Rnd of:

3 strict TTB + 6 TTB
12 Goblet Squat @24/16kg

cash out Run 800mt

giovedì 20 giugno 19

WOD

5 RND of

30’’ On 30’’ OFF ME KB GTO @24/16
30’’ On 30’’ OFF ME Push Up
30’’ On 30’’ OFF ME Walking Lunges
30’’ On 30’’ OFF ME Mountain Climbers

mercoledì 19 giugno 19

Wod

Amrap 15’

1 Strict Pull up
2 Pull up
3 Chest to bar

16 KB Deadlift @24/16 kg
20 DU

martedì 18 giugno 19

WOD

In 20’ Find 1RM Clean and Jerk

8’ Amrap
50 Single under
20 Sit Up
10 Burpees

lunedì 17 giugno 19

WOD

Emom 15’

1: 5 Front Squat @ 80/50 kg
2: 2/1 Rope Climb
3: 10 Burpees

sabato 15 giugno 19

WOD

Tabata Thruster
Tabata Tuck Crunch
Tabata Hang Squat Clean
Tabata Push Press

Barbell at 40/25 kg

venerdì 14 giugno 19

WOD

5 Round For Time 20’

4 Strict Handstand Push Up
8 Shoulder Press @ 40/25kg
500 mt Run

giovedì 13 giugno 19

WOD

14’ E2mom
complete this complex unbroken

1 Snatch
2 Snatch Balance
3 Hang Squat Snatch

30 DU

Barbell at 50 / 35 kg

mercoledì 12 giugno 19

WOD

Amrap 18’

6 Superman Body Set Up with PVC
8 Barbell Row @40 / 25kg
10 Chest to bar
12 Hollow Rock with PVC

martedì 11 giugno 19

WOD

5 Round of 30’’ On 30’’ OFF ME Wall Ball @9/6 kg

5 Round of 30’’ On 30’’ OFF ME American Swing @24/16 kg

5 Round of 30’’ On 30’’ OFF ME Push Jerk @ 40/25 kg

lunedì 10 giugno 19

WOD

Amrap 18’

Complete this complex unbroken
2 Pull up
2 Chest to bar
2 Pull up

8 Goblet Squat @24/16 kg
8 Burpees

sabato 08 giugno 19

WOD

Emom 14’

1 Hang Squat Snatch
2 Overhead Squat
10 Tuck Crunch

Barbell at 60 / 40 kg

venerdì 07 giugno 19

WOD

For time (TC. 14’)

6 Round of
6 Deadlift 100 /70 kg
18 Lunges
250 mt Run

giovedì 06 giugno 19

WOD

Tabata Thruster @ 40 / 25kg
Tabata Burpees
Tabata Wall Ball @ 9/6 kg
Tabata DU

mercoledì 05 giugno 19

WOD

16’ Amrap

5 Strict Pull Up
10 Push Up
15 Squat

martedì 04 giugno 19

WOD

14’ E2mom of:

10 Hang Power Clean @ 60/40kg
8 TTB
6 Box Jump @ 70/60 cm

lunedì 03 giugno 19

WOD

Amrap 16’

8 Front Squat @70/50 kg
8 Pull Up
250 mt Run

sabato 01 giugno 19

WOD

Tabata Row
Tabata Push Up
Tabata Tuck Crunch
Tabata Air Squat

venerdì 31 maggio 19

WOD

Emom 20’
1: 5 Shoulder press @ 45/30 kg
2: 10 Burpees
3: 5 Strict Pull up
4: 50 DU

giovedì 30 maggio 19

WOD

Amrap 14’
Complete this barbell complex
1 Hang Power Snatch
1 Hang Squat Snatch
2 Overhead Squat

24 Tuck Crunch

Barbell at 50/35kg

mercoledì 29 maggio 19

WOD

Amrap 16’

5 Deadlift @120 / 80 kg
10 HSPU
15 Goblet Squat @ 24/16 kg

martedì 28 maggio 19

WOD

5 Round 2’ ON 1’ OFF

12 Thruster @50/35 kg
10 Tuck crunch
8 Burpees
Max Effort Double unders

lunedì 27 maggio 19

WOD

Emom 8’
1: 6 Floor Press @ 50 / 35 kg
2: 5 Strict Pull Up

Rest

For Time (T.C. 8’)
2km Row

sabato 25 maggio 19

WOD

3 RND of
3’ on 2’ off
12 TTB
15 Sit up
ME American Swing @24/16 kg

Every time you drop the KB do 3 BP

venerdì 24 maggio 19

WOD

Amrap 15’
Ladder Up
1/2/3/ ecc DeadlIft
1/2/3/ ecc Front Squat
2/4/6/ ecc Pull Up

Barbell at 60 / 40 kg

giovedì 23 maggio 19

WOD

4 Rnd of
2’ on 1’ off
12 Wall Ball
12 Sit Up
ME Double unders

For Time (5’ TC)
800 mt Run

mercoledì 22 maggio 19

WOD

Emom 20’

1: 8 Push up
2: 12 Air Squat
3: ME Hand Stand Hold at wall
4: 175 /150 mt Row

*when you fall from the HS Hold, do BP untile the end of the minute

martedì 21 maggio 19

WOD

Amrap 15’

3 Hang Squat Clean @60/40 kg
9 Box Jump
18 Mountain Climbers

lunedì 20 maggio 19

WOD

Emom 15’
1: 3 Deadlift @100/70 kg
2: 2/1 Rope climb
3: 50 Double unders

sabato 18 maggio 19

WOD

For time 3 Rnd (TC 10’)

7 Hang power snatch @ 40/20 kg
14 Tuck crunch
2 Bear Walk

rest 2’

100 Burpees for time (TC 7’)

venerdì 17 maggio 19

WOD

16’ Amrap

5 Front Squat @40/20kg
5 Strict Pull up
5 Strict Tuck Up
250 mt Run

giovedì 16 maggio 19