Workout Of The Day

WOD

Strength & strength endurance

Every 2’x6
6/6 Bulgarian squat
+ Max effort weighted squat jump



5 rounds of:(13’)
20 russian swing
20 bb/backpack zercher squat
10 m banded lateral bear walk


Wod
8’ amrap of:
Weighted walking lunges
Every min perform 6 table row(inc 0:00)

mercoledì 08 aprile 20

WOD

7’ amrap
10 pass through
10 up e donward dog
20 m crab walk
5 hindu Push up


10’ emom
Min 1: 2/3 Wall climb
Min 2:16 lateral hops



30”on 30” off x 10 alternating
Max effort diamond push up
Max effort russian twist
2’ rest
30” on 30” off x 10 alternating
Max effort one arm devil’s press
Max effort flutter kick

martedì 07 aprile 20

WOD

United in movement
Wod 1

7’ amrap
Line-facing burpees
(Over a 6 in line)

lunedì 06 aprile 20

WOD

10’ amrap
20” hollow hold
15” handstand hold @wall
10 cossack squat
5 deficit push up


Wod

8 rounds for time(16’t.c.)
12 broom hang squat clean
8 db Push jerk
6 hspu

sabato 04 aprile 20

WOD

WARM UP
4 rounds of
1:00 single unders
10 m inchworm walk
10 lateral squat jump
20 plank side touches


STRENGTH
-Max Rep Push up

Every 45”
-6 set @30% of Max push up


WOD
by Lore Consonni


3 rounds of(time cap 2’30”)
10 thruster @35/25 lbs
10 lateral burpees

30” rest

3 rounds of(time cap 2’20”)
10 thruster @35/25 lbs
10 lateral burpees

30” rest

3 rounds of(time cap 2’10”)
10 thruster @35/25 lbs
10 lateral burpees

30” rest

...and again reduce the cap of 10” each set until you can


Score:number of full sets completed

venerdì 03 aprile 20

WOD

Warm up
8’ amrap of:
10 step up
10 sit up
20 m elephant walk
10 hollow rocks
30” high knees

Wod
16’ amrap of:
10 clear box(any obstacle)jump over
12 alt. One arm Db/kb clean & jerk
14 V-ups

Gymnastic
8’ emom of:
Min 1: 8 shoulder taps Wall facing
Min 2: Max effort hs hold (freestanding)

giovedì 02 aprile 20

WOD

4’tabata alt.
0:20L-sit
0:10 rest
0:20Half burpees
0:10 rest
1’ rest
4’Tabata alt.
0:20 Kb Front rack chair hold
0:10 rest
0:20 single leg Romanian deadlift
0:10 rest
1’rest
4’Tabata alt.
0:20 Bulgarian squat right leg
0:10 rest
0:20 Bulgarian squat left leg
0:10 rest

Wod

For time (13’)
100 air squat
80 lunges
60 squat jump
40 jump lunges
20 pistol squat

Rx & adv athlete with 10/6 kg vest

mercoledì 01 aprile 20

WOD

WARM UP
10’ amrap of:
1:00 single unders
5 caterpillar
10 hindu Push up
20 m crab walk

WOD
For time:(12’)
10/1 reps of
Devil’s press
V up + tuck up
Every round perform 30 double unders

Bodyweight/no object version:(12’)
20/2
8 count bodybuilder
10/1
V ups + tuck up
Every round perform 40 jumping jack

FINISHER
10’ emom
Min 1:8/10 diamond Push up tempo 2020
Min 2:6/8 elevator dip(1” in each pos)

martedì 31 marzo 20

WOD

Warm up
3 rounds of:
1’ hollow body
1’good morning
1’prisoner reverse lunges
1’plank to plank
30” rest

Wod

3 rounds

In 6’ perform:

20 burpee tuck jumps
8 handstand push ups/3 Wall climb/12 Push ups to shoulder taps
20 lateral burpees
16 one arm oh reverse lunges @kb/db/any object
Max effort burpee to target

2’ rest between each round

lunedì 30 marzo 20

WOD

3 rounds of:
0-2’:20/15 cal row
Max effort ring dips
2’-3’ rest
3’-5’:16/12 cal bike
Max effort rope climb
5’-6’ rest

venerdì 21 febbraio 20

WOD

Back squat
Every 2’30”
8 @ 65%
6@ 75%
4@ 85%
4@ 90%
2@ +95%

Wod
10’ amrap of:
6 strict pull up
8 hr push up
10 db box step up @2x22,5/15 kg

giovedì 20 febbraio 20

WOD

14’ amrap of:
4 turkish get up(2/2)@ 24/16kg
2-4-6-8-10...chest to bar pull up

mercoledì 19 febbraio 20

WOD

In 1’30”
10 high box jump
In the rem.time amrap c&j @50/35 kg
1’rest
In 2’
10 high box jump
In the rem.time amrap c&j @60/40 kg
1’rest
In 2’30”
10 high box jump
In the rem.time amrap c&j @70/45 kg
1’rest
In 3’
10 high box jump
In the rem.time amrap c&j @80/50 kg

martedì 18 febbraio 20

WOD

16’ amrap of:
10 Deadlifts @100/70 kg
15 Wall ball shots @10/8 kg

Every 2 minutes: 8 burpees (inc.00:00)

lunedì 17 febbraio 20

WOD

For time:(15’t.c.)
Buy in
30 lateral burpees

Then
1/10
Squat clean @60/40 kg
Deficit Handstand Push ups

sabato 15 febbraio 20

WOD

Skill:rope climb

Wod

15’emom of:
Min 1:14/10 cal bike
Min 2:2/1 rope climb (no jump)
Min 3:7 devils press @22,5/15 kg

venerdì 14 febbraio 20

WOD

16’ amrap of:
14 box jumps @60/50 cm
12 american swings @32/24 kg
10 Push presses @50/35 kg

giovedì 13 febbraio 20

WOD

Show me at the box!

mercoledì 12 febbraio 20

WOD

4  rounds of:(16’t.c.)
200 m run
20 one arm db thruster @22,5/15 kg
15 db box step up over @60/50 cm

martedì 11 febbraio 20

WOD

14’ amrap of:
1/2/3/4...
Bar muscle up
Hang power snatch @60/40 kg

Every round perform 30 double unders

lunedì 10 febbraio 20

WOD

3 rounds for time of:
(13’t.c.)
8 Thruster @60/40 kg
12 Chest to bar
500m run

venerdì 07 febbraio 20

WOD

12’ to find
1 RM Push press

Wod
6 rounds for time (14’t.c.)
30 double unders
12 Push ups
10 db hang clean & press @22,5/15 kg

giovedì 06 febbraio 20

WOD

16’ emom of:
Min 1:15/12 cal row
Min 2:2/1 rope climb
Min 3:12 (6+6) kb snatch @24/16 kg
Min 4:active rest (1 burpee every 10”)

mercoledì 05 febbraio 20

WOD

For time:(15’t.c.)
15-12-9-12-15
reps of:

Ohs @50/35 kg
Toes to bar
Lateral burpees

martedì 04 febbraio 20

WOD

14’ amrap of:
8 db box step up @2x22,5/15 kg
6 Handstand push ups on dumbells

lunedì 03 febbraio 20

WOD

For time:
(16’t.c.)
500 m run
21 power clean @50/35 kg
500 m run
15 power clean @60/40 kg
500 m run
9 power clean @70/45 kg

sabato 01 febbraio 20

WOD

8’ Ladder up
1/2/3...
medball shouldering @70/40 kg
10/7 cal bike sprint

2’rest

8’ Ladder up
3/6/9...toes to bar
15 m kb front rack walking lunges @2x24/16 kg

venerdì 31 gennaio 20

WOD

For time:(14’t.c.)
50 Wall ball shots @10/8 kg
15 deadlifts @80/55 kg
40 Wall ball shots @10/8 kg
15 deadlifts @80/55 kg
30 Wall ball shots @10/8 kg
15 deadlifts @80/55 kg
20 Wall ball shots @10/8 kg
15 deadlifts @80/55 kg

giovedì 30 gennaio 20

WOD

“Nate”

20’ Amrap of:
2 ring muscle ups
4 handstand push ups
8 american swings @32/24kg

mercoledì 29 gennaio 20

WOD

14’ amrap of:
1 squat snatch + 1 overhead squat @H.A.P.
40 double unders

martedì 28 gennaio 20

WOD

15’ amrap of:
3-6-9-12...
Thruster @50/30 kg
Lateral burpees
Chest to bar

lunedì 27 gennaio 20

WOD

For time:(16’ time cap)
Buy in
60/45 cal row (or 50/30 cal bike)

Then 3  rounds of
20 Wall ball shots @10/8 kg
20 alt.db snatch @22,5/15 kg
200 m run

sabato 25 gennaio 20

WOD

15’ emom of:
Min 1:75 double unders
Min 2:6 power snatch @50/35 kg
Min 3: 12 burpee to target

venerdì 24 gennaio 20

WOD

6 interval 2’on 1’off
16 one arm db Push press @22,5/15 kg
10 chest to bar pull up
Max effort box jump over lateral @60/50 cm

giovedì 23 gennaio 20

WOD

12’ to find
1 RM back squat

Wod
12’ emom of:
Min 1:12 barbell forward  lunges @60/40 kg
Min 2:12 american swing @32/24 kg

mercoledì 22 gennaio 20

WOD

For time:(8’time cap)
5-4-3
Rope climb
15-20-25
Toes to bar

2’rest

3 rounds of:(8’time cap)
400/350 m row
12 burpees over the rower

martedì 21 gennaio 20

WOD

15’amrap of:
10 squat clean @60/40 kg
10 handstand push up

lunedì 20 gennaio 20

WOD

15’ emom of:
Min 1:15/10 cal bike
Min 2:Max effort bench press @70/45 kg
Min 3:12 alt.db snatch @22,5/15 kg

sabato 18 gennaio 20

WOD

15’ amrap of:
1-2-3....bar muscle up
12 burpees box jump over @60/50 cm
9 toes to bar

venerdì 17 gennaio 20

WOD

15’ to find 3 RM Push press

12’ emom of:
Min 1:5+5 db z press@22,5/15 kg
Min 2:3/5 weighted strict pull up
Min 3:40” plank hold

giovedì 16 gennaio 20

WOD

16’ amrap of:
5 front squat @80/50 kg (from the ground)
200 m run AFAP

mercoledì 15 gennaio 20

WOD

For time:(15’t.c.)
20/2
Burpees
American swings@32/24 kg

Cash out
200 double unders

martedì 14 gennaio 20

WOD

3 rounds for time of:(12’t.c.)
33 Wall ball shots @10/8 kg
11 power snatch @60/40 kg

lunedì 13 gennaio 20

WOD

12’ to find:
1 RM Deadlift

Wod
14’amrap of:
6+6 kb snatch @24/16 kg
8+8 oh kb lunges @24/16 kg
10 lat. burpees

sabato 11 gennaio 20

WOD

20’ amrap of:
200 m run
3 rounds of cindy

venerdì 10 gennaio 20

WOD

Every 2’30” X 6 rounds:

60 double unders
7 squat cleans@70/45 kg
8 american swings@32/24 kg

giovedì 09 gennaio 20

WOD

6 rounds alt.between
2’ on 1’off


A)15/12 cal row
Max effort rope climb

B)15/12 cal bike
Max effort handstand push up

mercoledì 08 gennaio 20

WOD

For time:(16’t.c.)

150 Wall ball shots @10/8 kg
*every time you break 10 burpee box jump @60/50 cm

martedì 07 gennaio 20

WOD

20’ E.M.O.M of:

Min 1:15/12 cal row
Min 2:8 handstand Push ups
Min 3 :12 db box step up over @2x22,5/15 kg
Min 4:8 chest to bar pull ups

sabato 28 dicembre 19

WOD

20’ Emom of:
Part A
6 strict pull up

Part B
6 bench press @80/50 kg

Part C
6 medball over box @120 cm

Part D
10/7 cal bike

* 5  round Every part

sabato 21 dicembre 19