Workout Of The Day

WOD

For time (17’)
21/16 cal bike
10 ring muscle up
100 du
20 hspu
21/16 cal
30 c2b
100 du
21/16 cal
20 hspu
100 du
21/16 cal
10 ring muscle up
100 du

Ext

4 sets (1 set every 5 minutes)
25/20 Calorie Row
25 Wall Balls
15 m Handstand Walk

Directly into

4 Sets:
25/20 Calorie Row(hard pace)
-Rest 1:1 between sets-

lunedì 27 giugno 22

WOD

Strength
Every 1’30” x 5
3 overhead squat tempo 31X1 @climbing


Wod
“Karabel”
10 rounds for time of(15’)
3 power snatch @60/40 kg
15 Wall ball shot




Ext

Every 5’x 20’(sets)
Odd
8 sandbag/mb over the box (120 cm)@90/60 kg
15+15 m double db overhead lunges @22,/15 kg
Even
35/25 cal row/ski
3/2 legless rope climb

venerdì 24 giugno 22

WOD

For time(12’)
800 m row
30 bar muscle up
800 m run


BULLETPROOF
15’ hsw practice

Ext
8 sets(go every 2’)
1 power clean + 2 push press + 1 split jerk (3” pause in split pos)@80-85%

Every 2’
5-4-3-3-3
Close grip bench press tempo 30X1

giovedì 23 giugno 22

WOD

4’amrap of
14 cal bike/bike erg
14 pistol
14 c2b
2’rest
4’amrap
14 cal row/ski
14 push up
14 db hang split snatch @25/17,5 kg
2’rest
4’amrap
14 cal bike/bike erg
14 pistol
14 ttb
2’rest
4’amrap
14 cal row/ski
14 push up
14 db split jerk (7x arm) @25/17,5 kg

Ext
15’emom
1 squat snatch @85-87%

Every 3’ x 3
20 bb reverse lunges @40-50% 1 rm bs

mercoledì 22 giugno 22

WOD

Emom as long as possibile w/bonus rest
10 deadlift@100/70 kg
10 bf burpees




BULLETPROOF

Toes to bar volume accumulation
Every 1’ to complete 80 TTB
?Ub ttb(sostenibile)


Ext
5x2 ‘on 2’off
*Cal bike
Max burpee broad jump


15-18-21-24-27

martedì 21 giugno 22

WOD

5x 3’on 2’off
70 du
20-18-16-14-12
Hspu
In the rem time
Max squat clean @80/60 kg

Ext
15’emom
1 clean & jerk @90%


12’emom
1:3 front squat
2:6 back squat

Both lifts @74% 1 rm fs

lunedì 20 giugno 22

WOD

In 2:00
15 c2b
15/10 cal bike
Max snatch (anystyle)@47/30 kg
Rest2:00

Continue till 60 snatch are complete

Time cap:5 rounds

Ext


For time:(16’)
1000 m row
30 Toes to Bar
50 Dumbbell Snatches (30/22,5)
30 Toes to Bar
20 Burpee Box Get Overs

venerdì 17 giugno 22

WOD

For time (12’)
2 rounds
40 du
25 db front squat@2x 22,5/15 kg
2 rounds
40 du
25 db stoh
2 rounds
40 du
25 db thruster


Ext

4 rounds of:
3 Kipping Pull Ups into 4 Kipping Chest to Bar into 5 Bar Muscle Ups
Right into Max Dumbbell HOLD (70/50) [two dumbbells holding from hang]

rest 2 minutes between rounds


For time(15’)
5 Rope Climbs
25 Deadlifts (225/155)
5 Rope Climbs
25 Deadlifts (275/185)
5 Rope Climbs
25 Deadlifts (315/225)
5 Rope Climbs

giovedì 16 giugno 22

WOD

5x3’on 2’off
12 kb snatch @32/24 kg
12 burpee to target*
Max ring muscle up

*Add 1 burpee to target every round(12- 13-14-15-16)


Ext
Every 2’x 5
5 ohs tempo 3111

Squat snatch
Every 1’30”x 9
3-3-3-2-2-2-1-1-1@climbing

mercoledì 15 giugno 22

WOD

For time(22’)
30/20 cal bike
Directly into
4 rounds of
10 clean & jerk@50/35 kg
8 hspu
…directly into
30/20 cal bike
Directly into
4 rounds of
8 ring dip
10 power snatch @50/35 kg
…directly into
30/20 cal bike


Ext
Every 2’x 5 rounds
3 squat clean from block + 1 split jerk @climbing weight



12’emom
Min 1:3 front squat
Min 2:6 back squat
@72% fs For both lifts

martedì 14 giugno 22

WOD

“Kelsey Kiel”
4’emom
5 power clean @60/40 kg
20 Wall ball shot @10/8 kg
2’rest
Repeat 4 times


Ext

4x
Off the Blocks: 1 Clean Pull + 1 Clean + 1 Push Jerk @ 7.5/10 RPE
Off the Blocks: 1 Clean Pull + 1 Clean + 1 Push Jerk @ 7.5/10 RPE
Off the Blocks: 1 Clean Pull + 1 Clean + 1 Push Jerk @ 8/10 RPE
Off the Blocks: 1 Clean Pull + 1 Clean + 1 Push Jerk @ 8/10 RPE

3x
Off the block: 1 Clean + 1 Jerk @ 8.5/10 RPE
Off the block: 1 Clean + 1 Jerk @ 9/10 RPE
Off the block: 1 Clean + 1 Jerk @ 10/10 RPE

venerdì 10 giugno 22

WOD

10 rndsft(15’)
1 rope climb
12 hspu
60 m shuttle run

Ext
10 rndsft
1 LL rope climb
8 strict hspu
60 m shuttle run

Ext

3 Below Parallel Box Squats @ 6/10 RPE
2 Below Parallel Box Squats @ 7/10 RPE
1 Below Parallel Box Squats @ 8/10 RPE
1 Below Parallel Box Squats @ 9/10 RPE
1 Below Pasallel Box Squats @ 10/10 RPE


3 Bench Press @ 7/10 RPE
2 Bench Press @ 8/10 RPE
1 Bench Press @ 8.5/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 10/10 RPE

giovedì 09 giugno 22

WOD

20’t.c
1000 m row
100 du
40 TTB
1’rest
750 m row
100 du
30 TTB
1’rest
500 m row
100 du
20 TTB

Ext

6 Sets:
10 Deadlifts @125/90 kg
10 Burpee Box Jump Overs (24/20)
1’30” rest

Time cap each set
1’30”
Target time
1’


30”on 30” off until complete
60 m hsw

mercoledì 08 giugno 22

WOD

20’amrap of
20/15 cal bike
15 hang power snatch @40/30 kg
5/3 deficit ring muscle up


1^- 1 rmu + 1 dip
2^-1 rmu + 2 dip
3^-1 rmu + 3 dip
4^-1 rmu + 2 dip
5^-1 rmu + 1 dip


Ext
3x
3 Muscle Snatch + 3 Tall Snatch + 3 Snatch Drop @ 6/10 RPE
(Go every 2’)

Dopo aver raggiunto il carico,go every 2’30”
2 Snatch Balance @ 85-90% (OR 8.5-9/10 RPE) 1 RM Snatch
1 Snatch Balance @ 95% (OR 9.5/10 RPE) 1 RM Snatch
1 Snatch Balance @ 100-105% (OR 10/10 RPE) 1 RM Snatch

Every 2’30”x 4 sets
2 Power Snatch + 1 Snatch @ 8/10 RPE
1 Power Snatch + 1 Snatch @ 9/10 RPE
1 Power Snatch + 1 Snatch @ 9.5/10 RPE
1 Power Snatch + 1 Snatch @10/10 RPE

martedì 07 giugno 22

WOD

Every 2’x 6 sets
1 power clean + 1 push jerk + 1 split jerk
@climbing weight

Wod
For time(8’)
40/32 cal bike
20 bmu
10 ohs @90/65  kg



Ext
Buy in
100 sit up
12’amrap
16 oh wlk lunges @60/40 kg
12 ring dip
8 m hsw
Cash out
100 sit up

venerdì 03 giugno 22

WOD

For time(18’)
21-15-9-6-3
Hspu
Front squat @80/55 kg
Bar facing burpees

giovedì 02 giugno 22

WOD

4 rounds for time(25’)
400 m run
30 Wall ball shot@10/8 kg
20 c2b
10 mb over the box @90/60 kg


Ext
For time(30’)
500 m row
30 bench press @84/56 kg
1000 m row
20 bench press @84/56 kg
2000 m row
10 bench press@84/56 kg

mercoledì 01 giugno 22

WOD

For time(15’)
150 du
7 rope climb
7 hang power clean@100/70 kg
1’rest
100 du
5 rope climb
5 hang power clean@100/70 kg
1’rest
50 du
3 rope climb
3 hang power clean @100/70 kg


Ext

12’emom
Odd: 1 front squat
Even:3 back squat

@80% front squat


3x 4’on 1’off
1:00 max lateral bjo
1:00 max pull up(1 solo set permesso)
1:00 max pistol squat
1:00 max double kb snatch @24/16 kg

martedì 31 maggio 22

WOD

20’emom of
4 power snatch @40/30 kg
4 TTB
4 thruster @40/30 kg
4 bf burpees




Ext
Every 2’x 6
1 power snatch + 2 ohs (3” hold in bottom)

Every 2’x 6
1 snatch pull + 1 low hang squat snatch + 1 squat snatch t’n’g @climbing

lunedì 30 maggio 22

WOD

2 rounds of(20’)
6  thruster @70/45
200 m run
6 burpee box get over @120 cm
9 thruster @60/40 kg
200 m run
6 burpee box get over
12 Thruster @50/35 kg
200 m run
6 burpee box get over
3’rest

Ext (15/10 cal bike instead run ??)
For time
3x 6’on 1’30” off
800 m run
Max box jump over
Directly into
3x 4’on 1’off
400 m run
Max box jump over

venerdì 27 maggio 22

WOD

For time (17’)
42 cal row
21 strict hspu
12 bmu
1’rest
30 cal row
15 strict hspu
9 bmu
1’rest
18 cal row
12 strict hspu
6 bmu

Strength
Front squat
3-3-3-3 (@70-80-90-100% 1 RM clean)

*First rep 2” pause


T’n’g Deadlift
4-4-4-4 @climbing (start @6.5-7 RPE and finish @9 RPE)

giovedì 26 maggio 22

WOD

30” on 30” off X 8 Alternating rounds
Max clean & jerk @60/40 kg
Max bar facing burpees
4’rest
30” on 30” off X 8 Alternating rounds
Max Wall ball shot@10/8 kg
Max American swing @32/24 kg

Ext(no class wod)

30’  emom
Row 200/175m  or 175/150
5’rest
10’emom
8 clean & jerk @60/40 kg
5’rest
10’emom
3/2 ring Muscle Ups



For time
30” on 30” off
Max bar facing burpees w/vest till complete 70 Reps

mercoledì 25 maggio 22

WOD

Every 1’30” x 7 set
2 hang squat snatch drop & go @climbing weight

Wod

For time(12’)
100 double unders
50 ohs @60/40 kg
50 TTR
100 double unders

Ext
Every 2’x 5
1 BTN split jerk + 3 ohs @ climbing


3 set
10 back squat @climbing weight
30”
5 high box jump

martedì 24 maggio 22

WOD

For time(16’)
40 devil press @22,5/15 kg
30 hspu
20 mb shouldering @70/40 kg (sub power clean @60/40 kg)
15 hspu
20 devil press

Ext
10’emom
Power clean
3-3-2-2-1-1-1-1
(Start @65-70%)
Tutte drop & go


Push press
4 sets
8 Reps t’n’g @climbing+
8 one arm db push jerk
2’rest

lunedì 23 maggio 22

WOD

10’ time cap
For max load
3 clean + 2 front squat + 1 stoh

Wod

7’time cap
15 Front Squats @80/55 kg
40/32 Calorie Assault Bike (sc:30/20)
15 Front Squats @80/55 kg

Ext
For time(17’)

54 Pull Ups
30 Chest to bar Pull Ups
18 Bar Muscle Ups
120/90 Calorie Row

venerdì 20 maggio 22

WOD

4 RFT(19’)
400 m run
24 Wall ball shot
6 rmu
1’rest



Strength class(no wod)

“LYNNE”
As Many Repetitions as Possible in 5 Rounds of:
Max Bench Press (bodyweight)
Max strict Pull-Ups

Rest as needed


5 set
6 front rack lunges @climbing weight
+ 1 push press + 1 push jerk + 1 split jerk @80-90% of push press

2’rest btw

For time(8’)
50 burpees over the rower
1000/800 m row

giovedì 19 maggio 22

WOD

5 rounds For time(15’)

12 deadlift @70/45 kg
12 C2b
9 hang power clean
9 C2b
6 Push jerk
6 C2b

Ext (lift after wod)
6’emom
1 power clean + Push jerk
1 hang power clean
1 power clean + push jerk
1 hang power clean
@hap

Every 2’x 5
3-3-2-2-2
Deficit clean pull @hap

BULLETPROOF
10’ skill
Strict ring muscle up

mercoledì 18 maggio 22

WOD

Every 3’
4-3-2-1 back squat tempo 22X1
30” rest
30” all out bike


For time (16’)

100 double under
10 hang squat snatch @40/30 kg
30 double db side carry walking lunges @22,5/15 kg
1’rest
100 double under
10 hang squat snatch
30 double db front rack walking lunges
1’rest
100 double under
10 hang squat snatch
30 double db oh walking lunges

Ext (lift after wod)
6’emom
3 power snatch t’n’g @climbing

5 set @climbing
1 hang squat snatch
15”
1 low hang squat snatch
15”
1 squat snatch + 1 ohs

martedì 17 maggio 22

WOD

For time(16’)
10 Wall climb
20 burpee box jump over@60/50 cm
30 TTB
40 hspu
30 TTB
20 burpee box jump over
10 Wall climb


Ext (lift after wod)
Split jerk
3-3-2-2-1-1 @ climbing weight

Cardio
3200 m run with vest
Into
200 m walk (togliere vest)
Into
5x400 m allungo (no vest)
(200 m recovery walk btw sets)

lunedì 16 maggio 22

WOD

For time:(16’)
Buy in
1600 m run
9-7-5-3
Ring muscle up
Deadlift @140/95 kg


Ext
Every 1’30” x 6
1 muscle clean + 1 strict press


Every 1’30” x 8
1 clean deadlift + 1 clean pull + 1 squat clean + 1 split jerk

Front squat tempo 21X1
6-4-3-2
+ 2-3 skin the cat

venerdì 13 maggio 22

WOD

Prior to 4’
200 m run
12 box jump @60/50 cm
12 one arm db hang clean & jerk@25/17,5 kg
12 toes to bar
Prior to 8’
200 m run
15 box jump
15 one arm db hang clean & jerk
15 toes to bar
Prior to 12’
200 m run
18 box jump
18 one arm db hang clean & jerk
18 toes to bar
Prior to 16’
200 m run
21 box jump
21 one arm db hang clean & jerk
21 toes to bar

Strength
5x
5/5 one arm db bench press(heavy)
+ 30” amrap bench press @52,5/30 kg


Bb cycling
5 rounds For time(12’)
9 deadlift @80/50 kg
7 hang power clean
5 push jerk

giovedì 12 maggio 22

WOD

For time(20’)
15-12-9
Thruster@40/30 kg
Pull up
Cal row
1’rest
12-9-6
Thruster @50/35 kg
Chest to bar
Cal row
1’rest
9-6-3
Thruster @60/40 kg
Bar muscle up
Cal row

Ext
4x
2 Push press + 3 Push jerk @hap
+ 3/5 slowly Neg hspu

For time
60 burpee to target
3x 10 hsw
3x10 bear hug carry
30 kb snatch @32/24 kg
10’t.c.

mercoledì 11 maggio 22

WOD

Martedì

Emom as long as possible
5 hspu
5 cal row
5 burpee over the rower

Ext
Every 6’x 6 sets
500 m run
8 bar/ring muscle up (round 1 bar,round 2 ring…3 bar)
(Time cap 4’)

martedì 10 maggio 22

WOD

Back squat tempo 30X
8-6-4-4 @climbing weight
+ 6-8 db hang squat clean (for speed)
Go Every 3’


10’ amrap of
30/22 cal bike
10 power snatch@70/45 kg
60 du

Ext
Snatch balance
Every 1’30” x 6
3 snatch balance


Every 2’30” x 4
5 snatch deadlift + 4 hang squat snatch + 3 ohs @climbing weight

lunedì 09 maggio 22

WOD

Emom as long as possible
7 thruster @35/25 kg
7 pull up
7 burpee


BULLETPROOF
10’hsw practice


Extended

4x 3 Push press + 2 Push jerk *no touch and go@ climbing
+
6 def hspu only neg


Every 3’x 4 set
3 deficit clean deadlift @hap

venerdì 06 maggio 22

WOD

In team of 2 perform(25’)
50/40 cal bike
50 front squat @85/55kg
50/40 cal bike
100 american swing @32/24 kg
50/40 cal bike
50 overhead squat @60/40 kg
50/40 cal bike


Strength
5x5 tempo bb strict press (1313)+ 30” max double db push press

3x
3-10”-3-10”-3 Reps
bench press @85%

giovedì 05 maggio 22

WOD

20’ amrap alt.round of
A)5 strict hspu
10 pistol
15 Push up
B)5 strict pull up
10 strict ring dip
15 abmat sit up


Ext



2 Sets: (1 set every 10 minutes)
AMRAP 4 Minutes
4-3-2-1
Deadlifts @125/85 kg
4-3-2-1
Bar Muscle Ups
Max Calorie Ski (OR Row) in remainder of 4 minute

mercoledì 04 maggio 22

WOD

Strength

Back squat tempo 30X1
8-6-4-4 climbing
+ 45” plank hold




5x 2’on 2’off
12/9 cal row
10 d ball box step over @60/40 kg
Max ring muscle up

Ext


10’emom
1 hang power snatch + 1 hang squat snatch + 1 ohs @climbing weight



martedì 03 maggio 22

WOD

10’emom of
1 hang power clean + 1 hang squat clean + 1 split jerk @climbing weight



4 sets of
3 front squat tempo 30X1
(Start @7 RPE)

Wod

From 0-3’
Max Wall ball shots @10/8 kg
From 3-15’
Amrap of
3 snatch@70/45 kg
6 clean & jerk
9 toes to bar
54 du

lunedì 02 maggio 22

WOD

4 rndsft (20’)
400 m run
8 Burpee rmu

Wear weighted vest


Ext
4x
1 pause* Push press + 2 Push press + 1 pause Push jerk + 2 push jerk @climbing weight
+
6 def hspu only negatives (or parallette)


Back squat
4 set x 4 Reps tempo 40X1
+ 45” hollow hold

venerdì 29 aprile 22

WOD

Emom as long as possible(20’tc.)
7 thruster @35/25 kg
7 ttb
Max shuttle run
1 shuttle run=8 m

giovedì 28 aprile 22

WOD

4’ladder up + 2
2 def hspu 9/5 cm
2 c2b
2 pistol squat
1’rest
4’ladder up + 4
4 def hspu
4 c2b
4 pistol squat
1’rest
4’ Ladder up + 6
6 def hspu
6 c2b
6 pistol squat
1’rest
4’ladder up +8
8 def hspu
8 c2b
8 pistol squat


Ext
5’emom
1 power snatch + 2 ohs@climbing(start @7RPE)
5’emom
1 squat snatch + 1 hang squat snatch @climbing (start @7 RPE)


Every 3’x 4
4 deficit snatch deadlift tempo 3131

mercoledì 27 aprile 22

WOD

3’on 2’off X 4 rounds
500/400 m row
Max effort Clean & jerk (anystyle) @100/70 kg

Ext
Every 2’x 6 sets
9 deadlift + 6 power clean + 3 hang power clean

2@light weight
2@moderate weight
2@close to max

Front squat
4 sets
4 rep tempo 30X1 @climbing
+ 30” L hang

martedì 26 aprile 22

WOD

Emom until 120 Wall ball shot have been completed
(6 rounds cap)

Min 1: 4 Wall climb
Min 2: 9 devil press @22,5/15 kg
Min 3: max Wall ball shot
Min 4: rest

sabato 23 aprile 22

WOD

4x 3’on 2’off
21/15 cal bike
15 deadlift @115/85 kg
Max ring muscle up





Ext
Squat snatch
Every 1’30” x 9
3-3-3-2-2-2-1-1-1
(Start @65%,performed as a quick single)

Every 3’x 4
3 Deficit snatch deadlift tempo 3131 @90-95%


Back squat
4x 4 Reps tempo 41X1 + 20-30” L hang

venerdì 22 aprile 22

WOD

From 0-6’
“Fran”
21-15-9
Thruster @45/30 kg
Pull up
From 6-12’
9-15-21
Bar facing burpees
Hang power snatch @45/30 kg

giovedì 21 aprile 22

WOD

“French throwdown q.2”
Amrap 15’
75 du
25 handstand push up
5 hang squat clean @90/60 kg


Ext
4x
2 pause Push press + 2 pause Push jerk
+ 5 slowly negatives hspu

Every 1’30” x 6
1 cluster + 1 hang cluster + 1 thruster @climbing weight

mercoledì 20 aprile 22

WOD

Team quarterfinal workout 4
For time (18’)
40 Syncro toes to bar
30 syncro box jump
20 syncro alt db snatch
10 rope climb(total)
20 syncro alt db snatch
30 syncro box jump
40 syncro toes to bar



Ext
Endurance class

martedì 19 aprile 22

WOD

4 sets
5 Back squat tempo 51X1 @climbing weight



For time(14’)
100 toes to bar

Every time you break perform 12 kb one arm oh walking lunges@24/16 kg


Ext
5/6 set
200 m run
30 m hand over hand sled pull/farmer carry
200 m run
Rest 1:1

venerdì 15 aprile 22

WOD



(18’t.c.)
In team of 2 perform
10 rope climb (relay style)
Then (switch as needed)
10 burpee box jump over @70/60 cm
10 front squat @80/55 kg
20 burpee box jump over @70/60 cm
20 front squat @80/55 kg
30 burpee box jump over @70/60 cm
30 hang squat clean @80/55 kg

In the rem time
Max cal bike

giovedì 14 aprile 22