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
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
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..
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
ADV PROGRAM
6 rounds of (16’)
4 strict hspu
8 chest to bar pull up
16 db box step over @22,5/15 kg
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
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
For time(14’t.c.)
15 bar facing burpees
10-8-6-4-2 squat snatch @climbing weight
ADV PROGRAM
From 0–10’
Ladder up
2-4-6-8...
High box jump
Push jerk @60/40 kg
From 10’-18’
1 RM
Clean & jerk
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
6 rounds of:(16’t.c.)
12 hspu
20 alt.db snatch @22,5/15 kg
Emom 2 deadlift @120/80kg (inc.0:00)
15’ amrap of
4 bar muscle up
200 m run
8 hang squat clean @60/40kg
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
13’amrap of
1 squat snatch 1 snatch grip push press 1 ohs @hap
30 du
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
18’ amrap of
10 back squats (from the floor) @100/75 kg
6 strict pull ups
200 m run
6 rounds for time of:(16’t.c.)
16 american swings @32/24 kg
12 lateral burpees
8 thrusters @50/35
“The chief”
5x 3’ amrap of
3 power clean @60/40 kg
6 push up
9 air squat
1’rest btw
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
for time:(16’t.c.)
6 rounds of
8 hang power snatch @50/35 kg
10 lateral burpees
12 box jump @60/50 cm
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
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
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
For time (18’t.c.)
4 rounds of:
400 m run
12 burpee box jumps @60/50 cm
9 Push jerks @60/40 kg
15’amrap of
3-6-9...
Front squat @60/40kg
Toes to bar
30 double unders after every round
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
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
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
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
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)
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)
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
14’ t.c.
Buy in:
75 wall ball shots@10/8 kg
Then
3-6-9-12...
Pull up
American swing @24/16 kg
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
Day 5
Skill:handstand walk
Wod
15’ amrap
5 m hsw
20 m walking lunges
12 dB facing burpees
6 dB squat jump
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
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
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
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
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
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
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
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
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
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
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)
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
United in movement
Wod 1
7’ amrap
Line-facing burpees
(Over a 6 in line)
