Workout Of The Day

WOD

15’ e.m.o.m. of:

Min 1: 1 rope climb legless
Min 2: 3 strict hspu +5 kip hspu
Min 3: 6 dumbell burpees + 6 renegade rows@22,5/15 kg

mercoledì 21 agosto 19

WOD

15’amrap

1 squat clean +1 hang squat clean +1 front squat @h.a.p.
30 double unders

martedì 20 agosto 19

WOD

18’amrap

12 Wall ball shots@10/8kg
10 kb gtoh@24/16 kg
8 pull ups
200 m run

lunedì 19 agosto 19

WOD

Tabata cal bike
1’ rest
Tabata ring dips
1’ rest
Tabata burpees touch
1’ rest
Tabata medball shouldering@70/40 kg

sabato 10 agosto 19

WOD

15’emom

Min 1- 15/12 cal row
Min 2- 6 power snatches t’n’g @50/35 kg
Min 3- 9 toes to bar

venerdì 09 agosto 19

WOD

5 intervals 3’on 1’off

200 mt run
8 handstand push ups
Max effort burpees box jumps @60/50 cm

giovedì 08 agosto 19

WOD

Amrap 14’
5/3 chin ups
Bear walk
4-8-12-16...kb snatches @24/16 kg
Crab walk

mercoledì 07 agosto 19

WOD

8' A.M.R.A.P. of:
40 double unders
10 double dumbell thrusters @22,5/15 kg

rest 1'

8' A.M.R.A.P. of:
12 american swings @24/16 kg
3/2 rope climb

martedì 06 agosto 19

WOD

18' A.M.R.A.P of:

8 Burpee box jumps @60/50 cm
12 Wall ball @10/8 kg
200 m run

venerdì 02 agosto 19

WOD

15' A.M.R.A.P OF :

12  american swings @24/16 kg
10 handstand push ups
8 kettlebell step ups @60/50 cm

giovedì 01 agosto 19

WOD

5 rounds for time
(18' time cap)

6 power snatch @50/35 kg
7 overhead squat @50/35 kg
8 pull ups

CASH OUT:
100 double unders

mercoledì 31 luglio 19

WOD

15' AMRAP OF:

LADDER UP
1 bar muscle ups
2 front squat @60/40 kg
3 sit ups

2 bar muscle
4 front squat @60/40 kg
6 sit ups

Ecc...

martedì 30 luglio 19

WOD

FOR TIME
(time cap 22')

CASH IN
1500m run

then:
4 rounds
8 power clean @60/40 kg
8 push press @60/40 kg
8 lateral burpees

CASH OUT
500 m run

lunedì 29 luglio 19

WOD

4' A.M.R.A.P of:
20 double unders
5 squat cleans @50/35 kg
Rest 1'
4' A.M.R.A.P of:
30 double unders
4 squat cleans @60/40 kg
Rest 1'
4' A.M.R.A.P of:
40 double unders
3 squat cleans @70/45 kg

venerdì 26 luglio 19

WOD

15' A.M.R.A.P. of

4 wall climb
bear walk
16 american swings @24/16kg
bear walk

giovedì 25 luglio 19

WOD

8 rounds
(18' time cap)

8 deadlift @100/70 kg
8 handstand push ups
8 toes to bar

mercoledì 24 luglio 19

WOD

In 12' find max height of
Box jump

rest

6' EMOM of:
4 burpee box jumps over @60/50 cm
8 tuck crunch

martedì 23 luglio 19

WOD

16' E.4M.O.M. of:

200m run
8 power clean @60/40 kg
8 lateral burpees
8 chest to bar pull ups

lunedì 22 luglio 19

WOD

For time
(time cap 15')

27/21/15/9/6/3 reps of:
wall ball shots @10/8 kg
GTO @24/16 kg
at the end of each round
perform 12 overhead lunges @24/16 kg

sabato 20 luglio 19

WOD

15' E.M.O.M of:

Min 1: 9 power snatches @50/35 kg
Min 2: 10 lateral burpees
Min 3: 6 Overhead squats @50/35 kg

venerdì 19 luglio 19

WOD

8'A.M.R.A.P of:
8 American swing @32/24 kg
2/1 rope climb

Rest 1'

8' A.M.R.A.P of:
3 bar muscle up
250 m row

giovedì 18 luglio 19

WOD

For time
(15' time cap)

10/1
Burpee box jumps@ 60/50cm
1/10
Push press @50/35 kg

mercoledì 17 luglio 19

WOD

20' AMRAP OF:

200 m run
8 clean&jerk @60/40 kg
7 pull ups

martedì 16 luglio 19

WOD

15' A.M.R.A.P of:

9 deadlift @70/45 kg
12 push ups
12 box jumps @60/50 cm

lunedì 15 luglio 19

WOD

2 rounds of:

3' AMRAP of
Max effort bench press @60/40 kg

Rest 1'

3' AMRAP of
Max effort Ring muscle up

Rest 1'

venerdì 12 luglio 19

WOD

18’ E.M.O.M. of:

Min 1: 15/12 cal row
Min 2: 8/6 handstand push ups
Min 3: 8 burpee box jumps @60/50 cm

giovedì 11 luglio 19

WOD

12' E.2M.O.M
2 squat snatches @80%

Rest

8' A.M.R.A.P of
5 power snatches @60/40 kg
4 overhead squats @60/40 kg
5 Toes to bar

mercoledì 10 luglio 19

WOD

5 Rounds:
2' ON 1' OFF

14 wall ball 10/8 kg
8 pull ups
Max effort burpees

martedì 09 luglio 19

WOD

TABATA bike (cal)
Rest 1'
TABATA double unders
rest 1'
TABATA row(cal)
Rest 1'
TABATA American swings @32/24 kg

lunedì 08 luglio 19

WOD

16' AMRAP OF

9 power clean @60/40 kg
7 Burpee box jumps @60/50 cm
6 push jerk 60/40 kg

venerdì 05 luglio 19

WOD

5 rounds for time:
(18' time cap)

50 double unders
12 thruster @45/32, 5kg
10 handstand push ups

giovedì 04 luglio 19

WOD

In 12' E.2M.O.M of

Push press ladder
0-2  5 rep @65%
2-4  4 rep @75%
4-6  3 rep @85%
6-8  3 rep @90%
8-10 2 rep@95%
10-12 1 rep@100%

Rest

8' E.M.O.M of of:
Even: 12 Dumbell push presses  @22.5/15 kg
Odd: 12 burpees

martedì 02 luglio 19

WOD

18' A.M.R.A.P of:

200m run
12 pull ups
200m run
12 Clean&press @50/35 kg

lunedì 01 luglio 19

WOD

In 12' E.2M.O.M of
Bench press ladder
0-2  5 rep @65%
2-4  4 rep @75%
4-6  3 rep @85%
6-8  3 rep @90%
8-10 2 rep@95%
10-12 1 rep@100%

Rest

6' A.M.R.A.P of:
8 floor press @60/40 kg
12 air squat

venerdì 28 giugno 19

WOD

15' E.M.O.M. of:

Min 1': 4 Squat clean @70/45 kg
Min 2': 7 Chest to bar
Min 3': 11 lateral burpees

giovedì 27 giugno 19

WOD

16' A.M.R.A.P of:

8 Deadlifts 100/70 kg
8 burpee box Jump Overs 60/50 cm
8 pull ups

mercoledì 26 giugno 19

WOD

8' A.M.R.A.P of:
16 DB snatches @22.5/15 kg
30 double unders

Rest 1'

8' A.M.R.A.P of:
15/12 cal row
8 toes to bar

martedì 25 giugno 19

WOD

20' E.4M.O.M. of:

8 power snatches @50/35 kg
200 m run
12 wall ball @ 10/8 kg

lunedì 24 giugno 19

WOD

15' E.M.O.M of:

Min 1: 15/12 Cal row
Min 2: 5 bar muscle ups
Min 3: 15 sit ups

venerdì 21 giugno 19

WOD

15' A.M.R.A.P of
Complete this barbell
complex unbroken @h.a.p.

1 clean thruster
1 front squat
1 push jerk
30 double unders

giovedì 20 giugno 19

WOD

15' A.M.R.A.P of

7 Thrusters  @50/35kg
8 Lateral burpees
9 Toes to bar

mercoledì 19 giugno 19

WOD

5 Rounds for time of:
(16' time cap)

200 m run
9 power clean @60/40 kg
6 push jerk @60/40 kg

martedì 18 giugno 19

WOD

16' A.M.R.A.P of:
Ladder up
2, 4, 6, 8,...

Handstand push ups
Burpee box jumps @60/50cm
American swings @24/16 kg

lunedì 17 giugno 19

WOD

8 rounds for time of:
(18' time cap)
8 GTO @24/16 KG
1 oh walking lunges @24/16
8 handstand push ups
1 oh walking lunges @24/16
8 kb step up @24/16 kg

venerdì 14 giugno 19

WOD

14' A.M.R.A.P of 
10 wall ball shots @10/8 kg
Hs walk  
8 push ups + 8 shoulder taps
Hs walk

giovedì 13 giugno 19

WOD

In 12' E.2M.O.M of
2 squat snatch +2 overhead squat @85%

Rest

6' A.M.R.A.P of:
3 squat snatch 60/40kg
6 toes to bar

mercoledì 12 giugno 19

WOD

15' A.M.R.A.P of:

5 bar muscle ups
8 thrusters @50/35 kg
11 box jumps @60/50 cm

martedì 11 giugno 19

WOD

9/15/21/15/9 reps of:
(20' time cap)

Power clean @50/35 kg
Lateral burpees
At the end of each rounds perform
200 m run

lunedì 10 giugno 19

WOD

8'A.M.R.A.P of:
8 American swing @32/24 kg
2/1 rope climb

Rest 1'

8' A.M.R.A.P of:
3 ring muscle up
250 m row

venerdì 07 giugno 19

WOD

20' E.M.O.M. of
Min 1: 10/8 cal bike
Min 2: 16 overhead lunges @24/16kg
Min 3: 16 goblet squat @24/16 kg
Min 4: 16 kb push press @24/16 kg

giovedì 06 giugno 19