For time
3 rounds of (24’)
800 m run (1000 m row)
3 rounds of
8 alt.db snatch @22,15/15 kg
12 burpees
16 air squat
Extended
4 rounds of (30’)
800 m run/row
3 rounds of
8 alt db snatch @22,5/15 kg
12 burpees
16 air squat
Gymnastic week 4 day 3(skill)
10’ to find
5 RM deadlift (technical)
After each set perform:25 sit up
Wod
5 rounds of
20 Wall ball shot@12/9 kg
1’ring support hold(accumulate)
14’t.c.
Ext
Clean and jerk
5x3 @climbing weight (start @75%)
1’30” rest
Gymnastic day 1 week 3
Aerobic capacity
3 rounds of
2:00 max cal ski
2:00 rest
2:00 max cal bike
2:00 rest
2:00 max cal row
2:00 rest
Every 6’ x 4 rounds
15 chest to bar
16 oh kb lunges R + front rack kb L @2x24/16 kg
30/22 cal bike
16 oh kb lunges L + front rack kb R
15 toes to bar
Ext
Bb cycling
5 rounds of
1 deadlift @40%
6 hang power clean
8 stoh
Rest 2:1
Accessory
Mechanical drop set
3-4 Rounds
10 lat pull down @hap
10 double db bent over row @hap
Max reverse grip Bent Over Row @2/3 BW M 1/2 BW W (target 15-20 reps)
Rest 2’30” min b/t round
For time(18’)
Buy in:
30 m hsw (3x lunghezza box) sub:10 Wall climb
Then
500/450 m row
27 double db power clean @2x22,5/15 kg
21 hspu
500/450 m row
27 double db power clean
15 hspu
500/450 m row
27 double db power clean
9 hspu
Ext
Front squat
5 sets
30” front rack @110%
4 front squat @75%
1’30” rest
Accessory
Bb Bulgarian squat
4x8/8 tempo 3031 @hap
1’30”
Rest btw
Conditioning 1
10’ emom
Min 1:30 du + 8 pistol
Min 2:6 devil press @2x22,5/15 kg
For time (16’)
2 rounds of
40 double unders
5 cluster @50/35 kg
Then
2 rounds of
40 double unders
5 cluster @60/40 kg
Then
2 rounds of
40 double unders
5 cluster @70/45 kg
Then
2 rounds of
40 double unders
5 cluster @80/50 kg
Then
2 rounds of
40 double unders
5 cluster @90/55 kg
Ext
Low hang squat snatch
5x3@75%
Rest 1’30”
Squat snatch
5x3@75%
Rest 1’30”
Gymnastic skill
day 3 week 4
4 rounds:
10 second Handstand Hold
5 Strict Handstand Push Ups
8 Kipping Handstand Pushups
1’30” rest btw
Wod
3 rounds of
2’amrap of bench press @60%
2’amrap of cal bike
2’amrap of d-ball shouldering @70/40 kg
1’rest
Ext
Gymnastic day 3 week 3 (only conditioning)
For time(18’)
2-4-6-8-10
Bar muscle up
Thruster 60/40 kg
Every round perform
2 rope climb
Ext
Low hang squat clean
Find an heavy double
Then
5x4@70%
Squat clean & jerk
5x4@70%
Gymnastic Week 3 day 2
(Strength )
3x 4’amrap 2’rest
3-6-9-12…
Hang Power clean @50/35 kg
Bar facing burpees
Ttb
Ext
Ext
5x3’on 1’off
20/15 cal row/ski
12 burpee box jump over
Max cal row/ski
4 RFT(18’)
400 m run (or 500/450m row)
16 double db overhead forward lunges @2x22,5/15 kg
8 burpee ring muscle up
Ext
Front squat
5 sets
30” front rack @110%
6 front squat @70%
1’30” rest
Conditioning 1
10’ emom
Min 1:4 shuttle run
Min 2:10 double db box step over @2x22,5/15 kg
For time(20’)
10/20/30/40 reps of
Wall ball shot@9/6 kg
Box jump clear over @60/50 cm
Kb snatch @24/16 kg
Ext
Low hang squat snatch
5x4@70%
Rest 1’30”
Squat snatch
5x4@70%
Rest 1’30”
Gymnastic skill
day 3 week 3
“Kalsu”
For time(15’)
100 thruster @50/35 kg
Every min :5 burpees
Ext
16’emom of
1:7 hspu + 4 strict hspu
2:11/9 cal bike
3:10 m hsw
4:13/11 cal row
HERO WOD
“Severin”
…portare le scarpe da corsa!!!
Ext
4 rounds
5/3 rmu
5 power clean @65%
1’30” rest
Target:1’30” a round
Gymnastic
4x
3 strict pull up
3 butterfly pull up
5 toes to bar alt.leg
5 strict toes to bar
1’rest
Wod
4 rounds for time of(14’)
20 alt.db hang snatch @30/20 kg
400/350 m ski/row
16 lateral burpees w/double hop
Ext
Push press
5 rounds
15” nose pos hold @30% BW
8 push press @65%
1’30” rest
Gym week 2 day 2
20.4
For time:(20’)?
30 Box Jumps @60/50cm?
15 Clean & Jerks @43/29 Kg?
30 Box Jumps?
15 Clean & Jerks @61/38 Kg?
30 Box Jumps ?
10 Clean & Jerks @83/52 Kg?
30 pistol squat?
10 Clean & Jerks @102/65 Kg?
30 pistol squat?
5 Clean & Jerks @124/79 kg?
30 pistol ?
5 Clean & Jerks @142/93Kg
Ext
Front squat
5 sets
30” front rack @110%
8 front squat @65%
1’30” rest
16’emom
Min 1:7 toes to bar + 5 chest to bar
Min 2:11/9 cal bike
Min 3:7 pull up + 5 toes to bar
Min 4:13/11 cal row
18’amrap of
21/16 cal row
16 m db front rack lunges
6 strict hspu*
6 deadlift *@100/70 kg
*Add 1 rep each round
Ext
Low hang squat snatch
5x5@65%
Rest 1’30”
Squat snatch
5x5@65%
Rest 1’30”
Gym strength
10” a squadra con piede sx su box
5 hspu con piede su box
10” a squadra con piede dx su box
5 hspu con piede su box
1’rest
Wod
30”on 30” off to complete(10’ t.c.)
10 bmu + 10 rmu + 10 bmu
Rest 1’
Class wod
14’ amrap of
1-2-3-4-5…rope climb
5-10-15-20-25…wall ball shot@12/9 kg
After each round perform 10 double db hang power clean @22,5/15 kg
Ext
Gymnastic week 1 day 3
3 RFT(22’)
20 m hsw(3x lunghezza del
Box)
30 box jump over @60/50 cm
40 American swing @32/24 kg
50 ab mat sit up
Sc:10 wall climb
Ext
Row
5 sets
500m Row
-rest 1 minute between sets-(target time 1:50/2:03,time cap 2:10/2:30)
-rest 3 minutes-
5 sets:
10 x 7 m Shuttle Runs (1x lunghezza box)
-rest 30 seconds between sets-(target time 00:40,time cap 1’)
5 rounds
15” nose pos hold @30% BW
10 push press @60%
1’30” rest
For time(30’)
33-27-21-15-9
C2b
Cal row
Hang power snatch @40/30 kg
Rest 1:00 btw rounds
Ext
Low hang squat clean
5x5@60
1’rest
Squat clean&split jerk
5x5@60%
1’rest
Bb cycling
5 rounds
4 deadlift @30%
3 power clean
6 stoh
Rest 2:1
In 20’
12’amrap of
4x double db walking lunges(suitcase carry)@2x22,5/15 kg
2x shuttle run
Directly into
8’emom of
Odd:max du
Even:max devil press
Ext
Front squat
5 sets
30” front rack @110%
10 front squat @60%
1’30” rest
5 Sets: (1 set every 3’30”,time cap 3’)
15/10 Cal Bike
7-5 Bar Muscle Ups
15/10 Cal Bike
4x4’on 2’off
30 bar facing burpees
20 hspu
Max pistol
Ext
Low hang squat snatch
5x5@60%
Rest 1’30”
Squat snatch
5x5@60%
Rest 1’30”
Gym conditioning
16’ emom
1:6toes to bar + 4 c2b
2:10/8 cal bike
3:6 pull up + 4 toes to bar
4:12/10 cal row
4 RFT (35’)
500 m run
15/12 cal bike or 21/18 cal bike erg/row
18 double db thruster @2x22,5/15 kg
Rest 1:1
Ext
Ext
Pause Snatch balance
6x 2 @75%
Snatch from blocks(bb below the knee)
3-2-1-3-2-1
2 wave ad incrementare con il carico
(Parto dal 70%)
Rest as needed
5 rounds for time(15’)
18 Toes to Bar
9 Shoulder to Overhead @70/45 kg
54 Double Unders
Ext
2 Sets
3 Rounds
10 Chest to Bar
10 Strict Handstand Push Ups
-rest 1:1 b/t sets-
12’emom
1:3-6 strict pull up
2:20 banded triceps extension
3:20 m bear hug d ball carry
100 Burpee Box Jump Over @60/50 cm
*Every 2 minutes perform 5 Squat Cleans @60/40 kg
Start the workout (at the 0:00) with Squat Cleans
Time cap (20’)
Ext
3x
1000 m row
1000 m ski/bike
1000 m row
2’rest
10’ to find
1 RM squat snatch
Wod
“Randy”
75 snatches for time @35/25 kg
Ext
Barbell prep(before the snatch)
3 Sets
10 Single Leg Kettlebell Deadlifts (5 each side)
10 Wall Ball Weighted V-Ups
10 Dumbell flies
5 Broad Jump + Vertical Jump (go from a broad jump straight into a vertical jump. Be athletic and explosive!)
6 sets
10 Strict Press 40/30 kg
5 Wall Facing Strict Deficit Handstand Push Ups
A/R Handstand Walk
-rest 1:1 b/t sets-
18’ amrap of
24 alt.db hang clean & jerk @1x22,5/15 kg
18/13 cal row
6 burpee bar muscle up
Ext
Perform the lifts after workout
2 Tempo Front Squat @ 7/10 RPE
2 Tempo Front Squat @ 7.5/10 RPE
2 Tempo Front Squat @ 8/10 RPE
2 Tempo Front Squat @ 8.5/10 RPE
2 Tempo Front Squat @ 9/10 RPE
3 Seconds Down, 2 Second Pause at the bottom
Rest as needed
Barbell cycling
5x 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
4x 1 Push Jerk + 1 Split Jerk @ 7/10 RPE
3x 1 Push Jerk + 1 Split Jerk @ 8/10 RPE
2x 1 Push Jerk + 1 Split Jerk @ 9/10 RPE
These will be cycled
Rest as needed btw sets
RINGS & SQUAT WZA ‘23
For time (9’)
15/12 rmu
15 back squat @106/74 kg
15/12 rmu
12 front squat
15/12 rmu
9 overhead squat
Ext
Every 6’x 5
500/400 m row
50/37 cal bike
For time(15’)
100/80 cal bike or 125/100 cal row
Every minute perform 5 lateral burpees
8’emom
3-6 bar muscle up
Ext
5 Rounds (20 minutes)
Minute 1 - 3-5 Wall climb
Minute 2 - 12-14 Dumbbell Snatch @22,5/15 kg
Minute 3 - 2/1 pegboard (or 1 LL rc)
Minute 4 - 12-14 Dumbbell Hang Clean and Jerks@22,5/15 kg
8’ amrap
12 toes to bar
10 shuttle run
8 c&j @50/35 kg
Directly into
Build to a Heavy Hang Squat Clean + Push Jerk
In 6’
Ext
Perform after workout
5x 1 Hang Squat Clean + 1 Push Jerk @6/10 RPE
4x 1 Hang Squat Clean + 1 Push Jerk @7/10 RPE
3x 1 Hang Squat Clean + 1 Push Jerk @8/10 RPE
2x 1 Hang Squat Clean + 1 Push Jerk @9/10 RPE
Rest as needed in between sets
These will be cycled
Bulletproof
20’ hsw /hsw ramp
practice
Emom till complete 70 ohs
5 cal row
7 power snatch @35/25 kg
Max ohs
Ext
Muscle snatch
Every 1’30” x 5
2 muscle snatch T’n’g @climbing
Every 2’x 5
1 power snatch + 1 ohs + 1 power snatch t’n’g
@climbing weight
Core
3 rounds:
30 m Single DB Overhead Carry (Left– as heavy as possible)
30 m Single DB Overhead Carry (Right – as heavy as possible)
0:30 Banded Side Plank (each side)
30 m Single DB Front Rack Carry (Left– as heavy as possible)
30 m Single DB Front Rack Carry (Right – as heavy as possible)
15 russian twists with Kettlebell (each side)
30 m Single DB Overhead Carry (Left– as heavy as possible)
30 m Single DB Overhead Carry (Right – as heavy as possible)
Rest 2:00 b/t sets
3x 4’on 2’off
30 TTR
20 hspu
10 BBJO @75/60 cm
Max rope climb
Ext
Back squat
(Perform after workout)
5x5@75-80%
Bulletproof
Kipping Chest to bar pull up
Perform 100 reps
Every time you break:
7 burpee to target
18.4
For time(9’)
21-15-9
Deadlift@100/70 kg
Hspu
Immediatly into
21-15-9
Deadlift@140/90 kg
15 m Hsw
Ext
Row conditioning
5x 500 m 2’rest
5x 100 m 30” rest
1000 moderate
10’ to find
1 RM hang squat clean
For time(15’)
Partitioned anyway
25 devil press @22,5/15 kg
50 box jump@70/60 cm
15 rope climb
Ext
10 Hang Squat Clean
8 Hang Squat Clean
6 Hang Squat Clean
4 Hang Squat Clean
2 Hang Squat Clean
Rest as needed in between sets
These will be cycled. Move up in weight each set and build to a heavy set of 2
Bulletproof
3 sets
8/10 weighted ring dip
Rest 30”
12 landmine meadow row
Rest 30”
6/10 weighted strict pull up
Rest 30”
12 one arm z press
2’rest
Open 20.2
20’amrap of
4 db thruster @2x22,5/15 kg
6 TTB
24 du
Ext
10’ to find
1 RM hang squat snatch
10 Hang Squat Snatch
8 Hang Squat Snatch
6 Hang Squat Snatch
4 Hang Squat Snatch
2 Hang Squat Snatch
Rest as needed in between sets
These will be cycled. Move up in weight each set and build to a heavy set of 2
Bulletproof
4 sets
7 bottom ring swing
5 back swing ring dip
1’30” rest
Part 1
19.1
15’amrap of
15 Wall ball shot @9/6 kg
15 cal row
Immediatly into
Part 2
1 RM STOH
6’t.c.
Ext
6x
R1:2’on 2’off
24/18 cal row
Max cal bike/ski
R2:18/12 cal bike/ski
Max cal row
Etc..
Alternate the pairing each set
Bulletproof
70% max strict hspu
Rest 1’
55% max strict hspu
Rest 1’
45% max strict hspu
Rest 1’
40% max strict hspu
Open 19.4
For time(12’)
3 rounds
10 snatches@40/30 kg
12 bar facing burpees
3’rest
3 rounds
10 bmu
12 bar facing burpees
Volume scaling:5-7 bmu
Ext
9’emom
Min 1:3 power snatch t’n’g @75-80%
Min 2:2 power snatch d’n’g @80-85%
Min 3: 1 power snatch @+90%
Back squat
10’ to Find 5 RM
For time(15’)
5-4-3-2-1
Rope Climbs
35-28-21-14-7
Overhead Squats@40/30 kg
Ext
5x3 Tempo Front Squat @ 7.5/10 RPE
2’rest btw
Tempo: 3 Seconds Down, 2 Second Pause at the bottom
10 Push Press
8 Push Press
6 Push Press
4 Push Press
2 Push Press
Rest as needed in between sets
These will be cycled
build to a heavy set of 2
“Nasty girl”
3 RFT(14’)
50 air squat
7 rmu
10 hang power clean @61/43 kg
Gymnastic
Death by CTB
1 Strict Chest to Bar Pull Up + 2 Kipping/Butterfly Chest to Bar Pull Up
rest 20 seconds
1 Strict Chest to Bar Pull Up + 4 Kipping/Butterfly Chest to Bar Pull Up
rest 20 seconds
1 Strict Chest to Bar Pull Up + 6 Kipping/Butterfly Chest to Bar Pull Up
….
Bulletproof
30 man maker for time
Every time you break
10 m hsw
For time (18’)
21-18-15-12-9-6-3
Box jump @60/50 cm
Toes to bar
Hspu
Ext
Lift after wod
Power clean
10’ to find 1 RM
Then
10 Power Clean
8 Power Clean
6 Power Clean
4 Power Clean
2 Power Clean
Rest as needed in between sets
These will be cycled. Move up in weight each set and build to a heavy set of 2
Back squat
Every 3’x 4
7 back squat @70%
Wod
20’t.c.
10-20-30-40-50
Cal row
Burpee to target
Ext
5 sets
AMRAP 3 Minute
20/15 cal bike
20 m db walking lunges@2x22,5/15 kg
Max Calorie Bike
rest 2 minute b/t sets
12’ amrap of
30 double unders
10 pull up
10 power snatch@35/25 kg
Ext
Lift AFTER WOD
Snatch from block (mid thigh)
3x3@70%
2x2@75%
1’30” rest btw reps
Every 2’x 4
2 Snatch Push Press + 3 Pause (2”in the bottom) Overhead Squat @80%1 RM Snatch
Bulletproof
3 sets
Max wall facing strict hspu
1’rest
Max parallette box pike push up
2’rest
24’ emom of
Min 1:15 toes to bar
Min 2: 10 db box step over@2x22,5/15 kg
Min 3: 15/12 cal row
Min 4: 2 rope climb
Min 5: 10 kb hang c&j @32/24 kg
Min 6:15/12 cal row
Ext
Squat snatch
10’ emom
find 1 RM
Snatch pull + low hang snatch pull
4x1+3 @hap
Back squat
Work to a heavy set of 5
4x 3’on 1’30” off
100 du
10 bar muscle up
Max stoh @70% 1 RM
Ext
4x
9 hang power snatch
45”
6 hang power snatch
30”
3 hang power snatch
1’rest
R1-55%
R2-60%
R3-65%
R4-70%
3 sets
65% of max rmu
1’rest
55% of max c2b
1’rest
45% of max ttb
3’ rest
20’amrap of
4 Wall climb
6 strict pull up
8 strict ring dip
14 alt. Pistol
W/vest @10/6 kg
Ext
12’emom of
1 squat clean
Trova l’heavy of the day
For time
50 hang power clean@75/48 kg or 61/43
Emom 50 du
Time cap 7’
shoulder-press
find 3 technical repetitions then do
2 x 2 @same load
For time (16’)
80/60 cal row
40 deadlift @100/70 kg
20 burpee box jump over @75/60 cm
40 deadlift
80/60 cal row
Ext
3 sets
20-15-10 cal bike
15-12-9 line facing burpees
3’rest btw
“Last push of the year”
For time
21-15-9
Bar facing burpees
Thruster @40/30 kg
Cal row
Rest 1:1
21-15-9
Bar facing burpees
Thruster @40/30 kg
Cal row
Score =total time
Ext
5’emom
1 power clean w/3” pause at knee
Use the heaviest weight for each set
Every 2’x 4
Clean pull + hang squat clean + front squat + squat clean + split jerk
@climbing
Bulletproof
4x5 parallette hspu 5” negative
Rest 1’30”
Every 2’x 5
X strict hspu
12’amrap of
12 ttb
6 db box step up @2x22,5/15 kg (+3)
6 db hang power snatch (+3)
Flow
12-6-6
12-9-9
12-12-12
12-15-15
….
Ext
Kb cycling
Every 1’30” x 6
12 double kb deadlift @2x20/12 kg
9 double kb hang snatch
6 double kb stoh
Every 1’30” x 6
1 split jerk BTN w/3” pause in split pos
Bulletproof
5 rope climb
4 LL rope climb
3 rope climb
2 LL rope climb
1 rope climb
5x 2’30” on 1’30” off
12/9 cal bike
6 ring muscle up
3 squat snatch
Ext
Every 1’30” x 6
2-2-2-1-1-1
Squat snatch D&G w/3” pause at knee
Snatch balance + ohs
(Go every 2’)
2x2+2
3x1+1
BULLETPROOF
Accumulate 30 tgu @24/16 kg
9’emom
1 split jerk
Find the heavy single of the day
Wod
4 rounds for total reps
In 12’
45” on 15” off
Max double under
Max pistol squat
Max American swing @32/24 kg
12’ Ladder up
2 deadlift @120/85 kg (+2)
3 cal bike(+3)
4 hspu(+2)
Flow
2-3-4
4-6-6
6-9-8
8-12-10
10-15-12
12-18-14
….
Ext
Every 5’x 3
16 power snatch @50/35 kg
16 ohs
16 snatch grip push press
Bench press
10-8-6-4-2
@70-75-80-85-90%
Go every 2’
5 rounds for time of(17’)
14/10 cal row
7/side one arm db power clean & jerk @30/20 kg
50-40-30-20-10 Wall ball shot @10/8 kg
Ext
9’emom
1 squat clean
Find an heavy single
Back squat
Every 2’30” x 6
5@80%
3@83%
2@85%
5@83%
3@85%
2@87%
