Workout Of The Day

WOD


Shoulder e Push press
Every 1’30 X 6 set

6@70% 1 RM
4@75%
4@80%
2@90%
2x N Rep of Push press @90 % of 1 RM SP  

Wod
For time(15’)
10 rounds
10 wall ball shots @10/8 kg
10 one arm db hang clean & jerk @30/15 kg
Every 3’ perform 50 du

giovedì 16 luglio 20

WOD

10’ to find
Max height box jump


Wod
14.3
8’amrap
10 deadlift @60/40 kg
15 box jump @60/50 cm
15 deadlift @80/60 kg
15 box jump @60/50 cm
20deadlift @100/70 kg
15 box jump @60/50 cm
25 deadlift @120/80 kg
15 box jump @60/50 cm
30 deadlift @140/90 kg
15 box jump @60/50 cm
35 deadlift @160/100 kg
15 box jump @60/50 cm

mercoledì 15 luglio 20

WOD

14’ amrap of
Buy in:40 one arm oh lunges@30/15 kg
Then
6 lat bp
3 handstand push up
6 lat bp
6 handstand push up
6 lat bp
9 handstand push up
Ecc..

martedì 14 luglio 20

WOD

4 rounds for time of:(14’t.c.)
200 mt run
25 thruster @50/35 kg

Every time you break perform 5 toes to bar

lunedì 13 luglio 20

WOD

ADV PROGRAM

venerdì 10 luglio 20

WOD

6 rounds of (16’)
4 strict hspu
8 chest to bar pull up
16 db box step over @22,5/15 kg

giovedì 09 luglio 20

WOD

Every 90”X 8 rounds
3 power clean @climbing weight

Wod
18-15-12-9-6 reps of (13’)
Box jump over @60/50 cm
Push press @50/35 kg

mercoledì 08 luglio 20

WOD

4 rounds for time of(15’t.c.)
12 deadlift @100/70kg
18 one arm alt.devil press @22,5/15 kg
200 m run

martedì 07 luglio 20

WOD

For time(14’t.c.)
15 bar facing burpees
10-8-6-4-2 squat snatch @climbing weight

lunedì 06 luglio 20

WOD

ADV PROGRAM

venerdì 03 luglio 20

WOD

From 0–10’
Ladder up
2-4-6-8...
High box jump
Push jerk @60/40 kg
From 10’-18’
1 RM
Clean & jerk

giovedì 02 luglio 20

WOD

For time (18’ t.c.)
1k bike/500m row
2 rounds of
20 Wall ball shots @10/8 kg
20 burpee over the rower
1k bike/500 m row
4 rounds of
10 Wall ball shots @10/8 kg
10 burpee over the rower

mercoledì 01 luglio 20

WOD

6 rounds of:(16’t.c.)
12 hspu
20 alt.db snatch @22,5/15 kg
Emom 2 deadlift @120/80kg (inc.0:00)

martedì 30 giugno 20

WOD

15’ amrap of
4 bar muscle up
200 m run
8 hang squat clean @60/40kg

lunedì 29 giugno 20

WOD

For time:(15’)
10-1
One arm alt.db hang clean & jerk @22,5/15 kg
Toes to bar
In the remaining time
Max effort cal row/bike

venerdì 26 giugno 20

WOD

13’amrap of
1 squat snatch  1 snatch grip push press 1 ohs @hap
30 du

giovedì 25 giugno 20

WOD

Shoulder press
Every 2’30” X 4 sets
8 reps @65%
8 reps @70%
6 reps @75%
6 reps @80%

For time(12’ t.c.)
12 Burpee box jump over @60/50 cm
20-16-12-8-4
Hspu

mercoledì 24 giugno 20

WOD

18’ amrap of
10 back squats (from the floor) @100/75 kg
6  strict pull ups
200 m run

martedì 23 giugno 20

WOD

6 rounds for time of:(16’t.c.)
16 american swings @32/24 kg
12 lateral burpees
8  thrusters @50/35

lunedì 22 giugno 20

WOD

“The chief”
5x 3’ amrap of
3 power clean @60/40 kg
6 push up
9 air squat

1’rest btw

venerdì 19 giugno 20

WOD

Every 8’ x 2 set
(6’ time cap)
2 rounds of
60 double unders
30 Wall ball shots @10/8 kg
15 toes to bar


giovedì 18 giugno 20

WOD

for time:(16’t.c.)
6 rounds of
8 hang power snatch @50/35 kg
10 lateral burpees
12 box jump @60/50 cm

mercoledì 17 giugno 20

WOD

14’ amrap of
10 double kb front squat @2x24/16 kg
10 double  kb Push press @2x24/16 kg
1–2-3-4...bar muscle ups

martedì 16 giugno 20

WOD

For time:(15’t.c.)
21-15-9 Reps of
Hspu
Deadlift (21 reps @80/55 kg 15 reps @100/70 kg 9 reps @120/90 kg)
Cash out
1600 m run

lunedì 15 giugno 20

WOD

3’on 1’off X 5 intervals
16 alt db snatch @22,5/15 kg
20 oh Forward lunges @22,5/15 kg
8 chest to bar

sabato 13 giugno 20

WOD

For time (18’t.c.)
4 rounds of:
400 m run
12 burpee box jumps @60/50 cm
9 Push jerks @60/40 kg

venerdì 12 giugno 20

WOD

15’amrap of
3-6-9...
Front squat @60/40kg
Toes to bar
30 double unders after every round

giovedì 11 giugno 20

WOD

Gymnastic
20”on 70”off X 6 rounds
Max strict pull up

Wod
For time (13’)
25-20-15-10-5 reps of
Wall ball shots @10/8 kg
Kb snatch @24/16 kg

mercoledì 10 giugno 20

WOD

6’to find
1 RM Shoulder press
Then
2 rep@90% X 4 sets Every 2’

Wod
8’t.c.
1500/1250 m row
In the remaining  time
Max alt arm db hang clean & jerk@22,5/15 kg

martedì 09 giugno 20

WOD

For time:(15’t.c.)
Buy in
40 bb fr reverse lunges @40/25 kg
Then
15-12-9-6-3 reps of
Power snatch @40/25 kg
Burpee to target

lunedì 08 giugno 20

WOD

Every 4’x 4 rounds w/1’rest btw

200 m run
12 deadlift @100/75 kg
200 m run
6 one arm alt.devil press @22,5/15 kg

sabato 06 giugno 20

WOD

For time:14’time cap
14
toes to bar
12-10-8-6-4
thruster @(40/25 50/35 60/40 70/45 80/50 kg)

venerdì 05 giugno 20

WOD

For time(16’t.c.)
40-30-20
Db step up over @22,5/15 kg
Alt.Db snatch @22,5/15 kg
Every 2’ 15 sit ups (not at 0:00)

giovedì 04 giugno 20

WOD

3 sets of
4’on 2’off

2 rounds of
40 double unders
12 burpees otb
in the remaining time
Max effort Push press @50/35 kg

mercoledì 03 giugno 20

WOD

14’ t.c.
Buy in:
75 wall ball shots@10/8 kg
Then
3-6-9-12...
Pull up
American swing @24/16 kg

martedì 02 giugno 20

WOD

6 rounds for time of:(16’t.c.)
5 hang power cleans @50/35 kg
7 push ups
9 box jumps @60/50 cm
200 m run

lunedì 01 giugno 20

WOD

Day 5
Skill:handstand walk

Wod
15’ amrap
5 m hsw
20 m walking lunges
12 dB facing burpees
6 dB squat jump

venerdì 24 aprile 20

WOD

Day 4
Warm up
8’ amrap of:
8 step up
8 eight count bodybuilder
12 superman rocks

Wod
Every 3’ x 5 sets perform (1’rest)
80 double unders
6 man maker
Max effort clear box jump over


6’ amrap
Dual dB oh carry
Every time you break 8 dB curl

giovedì 23 aprile 20

WOD

Day 3
Core:
Every 90” x 5 rounds:
10 slide board knee to chest
5 caterpillar
15 tuck ups

Wod
2’ on 1’ off X 6 sets
10/8/6/4/2
Alt db snatch
Hspu

mercoledì 22 aprile 20

WOD

Strength
Bulgarian squat
5 sets x 8 reps tempo 33X1


24’ emom
Min 1:7 floor press
Min 2:14 pistol squat
Min 3:21 american swing
Min 4: active rest

martedì 21 aprile 20

WOD


Warm up
9’ amrap of
30” high knees
10 double touch squat
30” butter kicks
10 Spider-Man Push ups


Wod
12’ amrap of
6 devil press left arm
6 devil press right arm
40 du
2’rest
Amrap part A AFAP of:
8 thruster left
8 thruster right
12 lat burpees

Core
4 sets of
20 hollow rocks
20 superman rocks

lunedì 20 aprile 20

WOD

4  rounds
3/3 archer push up
20 frog pump
10 prisoner stand up


Wod

United in movement wod 3

20’ amrap
20 hr push up
30 goblet squat
40 hr push up
50 db lunges
60 hr push up
70 single arm suitcase dl


Death by
pull up+chair dip

venerdì 17 aprile 20

WOD

Day 3

Skills

Pistol squat
4/5 sets X 8/10 reps each leg tempo 31X1


Wod

1’ burpees
1’ step up with backpack
1’ russian or american swing
2’ burpees
2’ step up with backpack
2’ russian or american swing
3’ burpees
3’ step up with backpack
3’ russian or american swing

Core:
Durante core

giovedì 16 aprile 20

WOD

Warm up

12’emom
Min 1: 2/2 turkish get up bw
Min 2:10/12 hindu Push up
Min 3: 40” plank reach alt.arm

Wod

18’ amrap
30 gtoh w/any object
20 single arm oh squat
10 clear box jump over

mercoledì 15 aprile 20

WOD

Double alt. tabata
-roll up
-caterpillar

In 5’
30” on 30” off
High knees skip

Wod

2’on 1’ off X 6 sets

Amrap of:
6 Hspu
6 Thruster left arm
6 Thruster right arm
24 double unders


martedì 14 aprile 20

WOD

Venerdì cfL

12’ emom
Min 1:Max floor press one arm L
Min 2: forearm plank push up
Min 3: Max floor press one arm R
Min 4:Rest


Wod
“Home cindy”
20’ amrap
5 door pull up/table row
10 Push up
15 air squat

venerdì 10 aprile 20

WOD

Warm up
10 step up
10 m elephant walk
15 tuck jump
20 cross mountain climber

For time:
(12’)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10 double unders

Scaled
12’ to rewiew and practice double unders unbroken


Wod

4 rounds of:
1’ single leg Romanian deadlift
1’ plank jack
1’ db/kb Push press
1’ clear box jump over
1’ rest

giovedì 09 aprile 20

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