Workout Of The Day

WOD


16’ E2MOM
-15/12 cal row+ 8 burpees over the rower
-12 thruster@50/35 kg+ 8 ring dips

sabato 07 dicembre 19

WOD

“Isabel”
For time:(t.c.12’)

30 snatch @61/43 kg

Every 1’30” inc.00:00 alternate
-9/7 cal bike
-12 Wall ball shots @10/8 kg

venerdì 06 dicembre 19

WOD

10’E2MOM
6 back squat @climbing weight(start at 70%)

For time:
(Time cap 13’)
20 burpees
30 sit up
40 air squat
20 burpees
30 sit up
20 goblet squat @24/16 kg
20 burpees
30 sit up
10 back squat @60%(from the ground)

giovedì 05 dicembre 19

WOD

Every 3’30” X 5 rounds perform:
200 m run
12 chest to bar pull ups
16 alt.db snatch @25/15 kg

mercoledì 04 dicembre 19

WOD

From 0-8’
Amrap of:
6 handstand Push ups
8 toes to bar
From 8’-16’
3 Push jerk a.h.a.p.

martedì 03 dicembre 19

WOD

Amrap 4’
20 burpee box jump @60/50 cm
M.e. Cal row
2’rest
Amrap 4’
20 burpee box jump @60/50 cm
M.e. hang power clean @60/40 kg
2’rest
Amrap 4’
20 burpee box jump @60/50 cm
M.e. Double under

lunedì 02 dicembre 19

WOD


4 rounds for time of:
(20’t.c.)
20 m oh walking lunges @20/15 kg
30 American swings @24/16 kg
20 Wall ball shots @10/8 kg
10 hspu

sabato 30 novembre 19

WOD

In team of 2:
(I go,you go)

6’ amrap of:
6 cal bike
1’rest
6’amrap of:
6 front squat @50/35 kg
1’rest
6’amrap of:
6 burpees

venerdì 29 novembre 19

WOD

Every 90” x 6 set:
1 squat snatch + 1 overhead squat @ climbing weight

Wod
Ladder up(12’t.c.)
2-4-6-8...
Alt.db snatch @22,5/15 kg
Box jump @70/60 cm

giovedì 28 novembre 19

WOD


Deadlift
Every 90”x 6 set  4 reps @ 70% tempo 3031

Wod
For time:(12’t.c.)
Dumbell “DT”
5 rounds of:
12 DB deadlift @22,5/15 kg
9 DB hang clean
6 DB Push jerk

Every round perform
6/3 strict pull up

mercoledì 27 novembre 19

WOD

Skill:Turkish get up

15’emom of:
Min 1:2 turkish get up @24/20 kg
Min 2: 12/9 cal bike
Min 3: 30 m D-ball carry @70/40 kg

martedì 26 novembre 19

WOD

For time:(16’ t.c.)
10  rounds of:
3 hang squat clean @70/50 kg
2 Push jerk
1 bar muscle up
Cash out
1500 m run

lunedì 25 novembre 19

WOD

16’ emom of:

Min 1:Max effort bench press @ 3/4 body weight
Min 2:3 medball shouldering @70/45 kg
Min 3:Max effort cal bike
Min 4:rest

sabato 23 novembre 19

WOD

Row conditioning
4x 500 m
Rest 1:1

12’ amrap
6 kb Push press left @24/16 kg
6 kb oh lunges forward  left
6 kb Push press right @24/16 kg
6 kb oh lunges forward right
10 hand release Push up

venerdì 22 novembre 19

WOD

For time:(15’t.c.)

100 box step over @22,5/15 kg

Every minute perform
Even:7 hspu
Odd:7 toes to bar

giovedì 21 novembre 19

WOD

From 0-10’
5 rounds of:
12 2 for 1 Wall ball shot
16 burpees

From 10’-20’
1 RM clean & jerk

mercoledì 20 novembre 19

WOD

For time:(18’t.c.)
1 round of:
90 double unders
30 kb snatch @24/16 kg
3 rope climb

2 round of:
45 double unders
15 kb snatch @24/16 kg
2 rope climb

3 round of
30 double unders
10 kb snatch @24/16 kg
1 rope climb

martedì 19 novembre 19

WOD

14’ amrap of:
1 bar complex
2-4-6-8...
Front squat @60/40 kg

*1 bar complex=2 toes to bar 2 pull up 2 chest to bar unbroken

lunedì 18 novembre 19

WOD

In team of 2

For time:
200 cal bike

-Partner A:10 deadlift @80/60 kg + 10 a.swing @32/24 kg
-Partner B: Max cal bike

Switch until 200 cal

sabato 16 novembre 19

WOD

(8’ time cap)
15/12/9/6 reps of:
Hang squat clean @60/40 kg
Lateral burpees

2’ rest

(8’ time cap)
15/12/9/6 reps of:
Push jerk @60/40 kg
Lateral burpees

venerdì 15 novembre 19

WOD

5 interval 2’on 2’off

10 toes to bar
6 hang power snatches @45/30 kg
Max effort cal bike

giovedì 14 novembre 19

WOD


4’amrap
25 sit up
20 box jump @60/50 cm
Max thruster @50/35 kg

2’ rest

4’amrap
25 sit up
20 box jump @60/50 cm
Max thruster @60/40 kg

2’rest

4’amrap
25 sit up
20 box jump @60/50 cm
Max thrusters @70/45 kg

mercoledì 13 novembre 19

WOD

16’E.M.O.M. of:

Min 1:15/12 cal row
Min 2: 3 medball shouldering @70/45kg
Min 3:12 Push press @50/35 kg
Min 4: Max effort ring dip

martedì 12 novembre 19

WOD

14’time cap

Buy in:
30 burpee box jump @60/50 cm
Then
15/12/9/12/15
Reps of:
Alt. Db snatch @22,5/15 kg
Pull up

lunedì 11 novembre 19

WOD

Open 20.5

For time:
40 ring muscle up
80 cal row
120 Wall ball shot@20/14 lbs

Partition any way

Time cap:20’

sabato 09 novembre 19

WOD

14’ ladder up
2-4-6-8....
deadlift @100/70 kg
toes to bar
After each round perform
4 db hang clean & jerk left arm @22,5/15 kg
4 db hang clean & jerk right arm @22,5/15 kg

venerdì 08 novembre 19

WOD

Skill: Bar muscle up

Wod

5 rounds of:
2’on 1’off

10 hspu
12 a.swings @24/16 kg
Max effort bar muscle up

giovedì 07 novembre 19

WOD

12’ to find 1 RM front squat

Wod

21/15/9 reps of:(10’ time cap)
Double kb thruster @16/12 kg
Burpee box jump over @60/50 cm

In the remaining time amrap kb thruster

mercoledì 06 novembre 19

WOD


For time:(15’t.c.)
15 power clean @70/50 kg
21 pull ups
12 power clean @70/50 kg
18 pull ups
9 power clean @70/50 kg
15 pull ups

Every 3’ included 0:00 perform 15 Wall ball shots @10/8 kg

martedì 05 novembre 19

WOD

“The Ghost”

6 rounds of:
1 minute of rowing(cal)
1 minute of burpees
1 minute of double unders
1 minute rest

lunedì 04 novembre 19

WOD

Open 20.4

For Time
30 Box Jumps (24/20 in.)
15 Clean-and-Jerks (95/65 lb)
30 Box Jumps (24/20 in.)
15 Clean-and-Jerks (135/85 lb)
30 Box Jumps (24/20 in.)
10 Clean-and-Jerks (185/115 lb)
30 Single-Leg Squats
10 Clean-and-Jerks (225/145 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (275/175 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (315/205 lb)

Time cap: 20 minutes

sabato 02 novembre 19

WOD

7’t.c.
1000 m row
In the remaining time
Max effort rope climb
2’rest
7’amrap of:
6 chest to bar pull ups
12 alt.kb gtoh @24/16 kg

venerdì 01 novembre 19

WOD

10’ to find Max height box jump

Wod
12’amrap of:
2-4-6-8..
Squat snatch @50/35 kg
Every round perform 40 du

giovedì 31 ottobre 19

WOD

14’amrap of:
Curtis p @50/35 kg
(1 Curtis p=1 power clean+1 lunges each leg+1 Push press)

Every 2’ perform 10 toes to bar
(Inc.0:00)

mercoledì 30 ottobre 19

WOD

Bench press
Every 2’ x 6 set
5 reps @climbing weight

Wod
Blackjack
(18’t.c.)

20 Push ups 1 sit ups
19 Push ups 2 sit ups
18 Push ups 3 sit ups
Continue this pattern until..
3 Push ups 18 sit ups
2 Push ups 19 sit ups
1 Push ups 20 sit ups

martedì 29 ottobre 19

WOD


Every 2’ for 8 rounds

1-15/12 cal row
Max effort mb shouldering @70/45 kg
2-12/10 cal bike
Max effort Db thruster @22,5/15 kg

lunedì 28 ottobre 19

WOD

Open 20.3

For Time

21-15-9 Reps of:
Deadlift (225/155 lb)
Handstand Push-Ups
Then, 21-15-9 Reps of:
Deadlift (315/205 lb)
50 ft Handstand Walk

Time Cap: 9 minutes

sabato 26 ottobre 19

WOD

15’ Amrap of:

1 power snatch @60/40 kg
2 lateral burpees
3 Wall ball shots @10/8 kg

Add 1 Rep each movement every round

venerdì 25 ottobre 19

WOD


12’ amrap of:
10 american swing @24/20 kg
6 t2b
Every min: 1 cluster @ 70/50 kg
Included 00:00

giovedì 24 ottobre 19

WOD

Skills:butterfly pull up

Wod

“Cindy”
20’ amrap of:
5 pull ups
10 push ups
15 air squats

mercoledì 23 ottobre 19

WOD


Deadlift
3 reps t’n’g @climbing weight every 90” X 7 sets (from 60 to 90% of 1RM)


Tabata lateral box jump over @60/50 cm
1’rest
Tabata hspu
1’rest
Tabata burpees touch

martedì 22 ottobre 19

WOD

15’ E.M.O.M. of:

min 1-15/10 cal bike

min 2- 8 front squats @60/40 kg

min 3-16 alt.db snatches @22,5/15 kg

lunedì 21 ottobre 19

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