Workout Of The Day

WOD

Open 20.2

20’ amrap of:
4 db thrusters @50/35 lb.
6 toes to bar
24 double unders

sabato 19 ottobre 19

WOD

12’ t.c.

Buy in: “Grace”(30 clean&jerks @135/95 lb)

In the remaining time amrap
10 box jump over @60/50 cm
12 kettlebell snatches @24/16 kg

venerdì 18 ottobre 19

WOD


Back squat

Every 2’ x 7 (from 60 to 90 of 5RM)
3 back squat tempo 23X1

Wod
10’ amrap of:
8 suitcase kb deadlifts 2X32/20 kg
10 h.r. Push ups
12 Wall ball shots@10/8 kg

giovedì 17 ottobre 19

WOD


Every 2’ x 6 rounds perform:

40 double unders
6 hang power snatches @50/35 kg
M.e. Chest to bar pull ups

30” rest between every round

mercoledì 16 ottobre 19

WOD


Midline
Emom 12’:
Min 1: chin up hold (10/20”)
Min 2: plank hold (30”)
Min 3: 2/4 candlestick

Wod
7’amrap
1-2-3...rope climb
12 alt.db snatches @22,5/15 kg
1’rest
7’amrap
1000/750 m row
Amrap burpee box jumps@60/50 cm in the remaining time

martedì 15 ottobre 19

WOD

14’ amrap of:

8 Push presses 60/40 kg
12 toes to bar
100 ft. farmer carry 2x32/20 kg

lunedì 14 ottobre 19

WOD

10 rounds for time of:(15’time cap)
8 ground to overheads @95/65 lb.
10 bar facing burpees

sabato 12 ottobre 19

WOD

6 intervals 2’on 1’off

12 american swings @24/16 kg
10 box jumps @60/50 cm
8 pull ups

venerdì 11 ottobre 19

WOD

E.2M.O.M. x 16’

-20/15 cal row+M.E. Toes to bar

-20 Wall ball shots@10/8 kg +M.E Devil’s press @22,5/15 kg

giovedì 10 ottobre 19

WOD

4 rounds for time of:(t.c. 9’)

8 hspu
8 thrusters @40/25 kg

1’ rest

4 rounds for time of:(t.c.9’)

8 ring dips
12/8 cal bike

mercoledì 09 ottobre 19

WOD

Every 2’x 6 sets @climbing weight
4 Shoulder press tempo 2020

Every 90” until failure
30 double unders
8 Kb gtoh @24/16 kg
6 lat burpees

martedì 08 ottobre 19

WOD

14’amrap of:
6 squat cleans @70/50 kg
4 bar muscle ups
200 m run

lunedì 07 ottobre 19

WOD

With a continuos running clock:

From 0 to 8’:

2 rounds of:

12 devil’s press @22,5/15 kg
500 m run

From 8’to 16’:

1000 m row
Amrap rope climb in the remaining time



sabato 05 ottobre 19

WOD

For time: (15’t.c.)

15-12-9-6-3 reps of:

Ohs @50/35 kg
Sumo deadlift high pull @50/35 kg

Every round perform 40 double unders

venerdì 04 ottobre 19

WOD

Every 2’x 7 sets@climbing weight
1 squat clean + 2 front squats

Wod

8’amrap

2-4-6-8...
Hspu

One arm oh walking lunges @24/16 kg (back and forth) between sets

giovedì 03 ottobre 19

WOD

8’amrap of:

6 chest to bar pull ups
9 burpee box jumps @60/50 cm
12 Wall ball shots @10/8 kg

2’rest

8’amrap of:

3 bar muscle ups
9 burpee box jumps @60/50 cm
12 Wall ball shots @10/8 kg

mercoledì 02 ottobre 19

WOD

12’ to find:
1 RM split jerk

Wod

10’ amrap of:
8 kb Push presses @24/16 kg
8 box step up over @60/50 cm
8 toes to bar

martedì 01 ottobre 19

WOD

For time:(16’t.c.)
Cash in

500 m weighted run @10/8 kg
Then
21/15/9 reps of
Thruster@40/25 kg
Pull up

Cash out
500 m weighted run @10/8 kg

lunedì 30 settembre 19

WOD

For time (6’t.c.)
40 cal bike
8 mb shouldering @70/40 kg

3’REST

6’ amrap
15/12 cal row
3 ring muscle ups

3’REST

For time (6’t.c.)
1500 m run

sabato 28 settembre 19

WOD

2 rounds for time of:
(T.c.16’)
75 double unders
15 deadlifts @100/70 kg
75 double unders
20 Wall ball shots @10/8 kg
75 double unders
25 american swings @24/16 kg

venerdì 27 settembre 19

WOD

Skills:snatch balance

Wod

12’t.c.
3-6-9-12...
Squat snatch 50/35 kg
Pull up

giovedì 26 settembre 19

WOD

Every 4’x 5

200 m run
10 toes to bar
8 Push jerks @50/35 kg
6 burpee box jumps @60/50 cm

mercoledì 25 settembre 19

WOD

12’ to find
5 RM back squat

8’emom
Min 1- 6/8 db thrusters @22,5/15 kg
Min 2- 2 rope climb M/1 rope climb W

martedì 24 settembre 19

WOD

6 intervals 2’on 1’off
2/4/6/8...
hspu
power clean @60/45 kg

lunedì 23 settembre 19

WOD

Tabata Shuttle run
1’rest
4’ M.E. Medball shouldering @70/40 kg
1’rest
Tabata burpee touch
1’rest
4’ M.E. Pegboard ascent or strict chin ups

sabato 21 settembre 19

WOD

12’to find:
3 RM Push press

then

10’ E.M.O.M
Min 1 -8/10 fr rack bb step up@40/25 kg
Min 2- 6/8 ring dips

venerdì 20 settembre 19

WOD

Every 4’ for 16’
10/7 cal row
12 Wall ball shots@10/8 kg
12 American swings@24/16 kg
10/7 cal bike

giovedì 19 settembre 19

WOD

From 0 to 8’

3 rounds of
8 deadlifts @100 /70 kg
8 pull ups
8 lateral burpees

From 8’ to 14’

3 rounds of
6 deadlifts @120/80 kg
6 chest to bar pull ups
6 lateral burpees

From 14’to 18’

3 rounds of
4 deadlifts @140/90 kg
4 bar muscle ups
4 lateral burpees

mercoledì 18 settembre 19

WOD

8’t.c.
2/4/6/8...
Double db thruster@22,5/15 kg
Box jump @70/60 cm
1’rest
8’amrap
3/2 rope climb
12 gtoh w/kb@24/16 kg

martedì 17 settembre 19

WOD

4 intervals 3’30” on 1’30” off

200 mt run
6 hang power snatches @50/35 kg
8 hspu
M.E. Double unders

lunedì 16 settembre 19

WOD

0-8’
max ub Wall ball shots @10/8 kg
Every time you break 2/1 rope climb

8’-16’
In team of 2:

100 cal bike

sabato 14 settembre 19

WOD

18’amrap

200 m run
20 american swing @24/16 kg
10 kb overhead lunges left arm@ 24/16 kg
3 strict chin ups
10  kb overhead lunges right arm @24/16 kg
3 strict chin ups

venerdì 13 settembre 19

WOD

Amrap 15’
1 squat snatch+1 ohs @climbing weight

*Every 90” alternate 40 double unders or 3 Wall climb(start at 00:00 with one of this two exercise)

giovedì 12 settembre 19

WOD

Part A:
8’ amrap of

10 db hang clean & press @22,5/15 kg
8 t2b
6 burpees over the dumbell

2’rest

Part B:
Part A AFAP

mercoledì 11 settembre 19

WOD

5 intervals 3’on 1’off

Amrap
4 front squats @ 60/40 kg
6 chest to bar
8 Alt. kb gtoh @24/16 kg

martedì 10 settembre 19

WOD

16’ e.m.o.m. of:

Min 1- 6 power cleans @60/40 kg
Min 2- 12 hspu
Min 3-200 mt run
Min 4-rest

lunedì 09 settembre 19

WOD

2/3 “mc ghee”

20’ amrap of:

5 deadlifts @120/80 kg
13 push ups
9 box jumps @60/50 cm

venerdì 06 settembre 19

WOD

14’ amrap of

1-2-3-4-5...
Bar muscle up
2-4-6-8-10..
Power snatches @50/35 kg

giovedì 05 settembre 19

WOD

3 Interval 3’30”on 1’30” off

3 rounds of
8 american swings  @24/16 kg
8 toes to bar
M.e. Burpee box jumps@ 60/50 cm
+
3 rounds of
8 burpee box jumps
8 american swings
M.e. Toes to bar
+
3 rounds of
8 toes to bar
8 burpee box jumps
M.e. A.swings

mercoledì 04 settembre 19

WOD

For time
(16’t.c.)
Cash in
500 m run
Then

21/15/9
Back squat @60/40 kg
Hspu

Cash out
500 mt run



martedì 03 settembre 19

WOD

15' E.M.O.M. of

Min 1- 15/12 cal row
Min 2- 6 devils press @22,5/15 kg+ 6 chest to bar
Min 3- 4 medball shouldering @70/40 kg

lunedì 02 settembre 19

WOD

1’american swings @24/16 kg
1’Wall ball shots@10/8 kg
1’burpees
2’american swings
2’Wall ball shots
2’burpees
3’american swings
3’Wall ball shots
3’burpees

sabato 31 agosto 19

WOD

12’ to find 1 RM deadlift

Then

8’ amrap of:

8 t2b
8 Sumo deadlift high pull @50/35 kg

venerdì 30 agosto 19

WOD

5 intervals 2’on 1’off

7/5/3 reps of
Thrusters @40/25 kg
Pull ups

giovedì 29 agosto 19

WOD

14’ amrap of:

2-4-6-8...
Handstand Push up
Clear box jump over @60/50 cm

Every round 30 double unders

mercoledì 28 agosto 19

WOD

Every 4’for 5 rounds

200 mt run
16 alt. db snatches@22,5/15 kg
10 burpees over the dumbell

martedì 27 agosto 19

WOD

2 rounds of:

3’ Max effort Ring muscle ups
1’rest
3’ to complete
500/400 m row
then
M.e. Hang squat cleans @50/35 kg in the remaining time
1’rest

lunedì 26 agosto 19

WOD

Death by Push jerk @50/35 kg & Push ups
(10’t.c.)
Min 1-1 Push jerk  1 push up
Min 2-2 Push jerk  2 Push ups
Min 3-3 Push jerk 3 Push ups
Min 4-4 Push jerk 4 Push ups
Min 5-5 Push jerk 5 Push ups
....

3’rest

For time
700 mt run

sabato 24 agosto 19

WOD

6’ amrap

10 mt medball carry @70/40 kg
3 bar muscle ups

1’rest

6’t.c.
15-12-9 of:

Cal row
Burpees box jumps@60/50 cm

venerdì 23 agosto 19

WOD

5 interval 3’on 1’off

8 kb snatches left arm@24/16 kg
8 fr lunges left arm
8 kb snatches right arm
8 fr lunges right arm
Max deadlifts @80/60 kg in the remaining time

giovedì 22 agosto 19