Archivio
WARM UP
3 rounds, not for time of:
1x Burgener warm-up with empty bar or PVC
20 high knees
20 butt kicks
12 steps, walking lunges
12 lateral lunges (3 per side)
5 Burpees
60 secs of rest
LIMITED EQUIPMENT
EMOM 40
MINS 1
1 HANG POWER SNATCH DB L (after do R)
MINS 2
1 BURPEE
Add 1 snatch and 1 burpee until failure. When fail.. Continue with 6 reps less until end of 40 mins
NO EQUIPMENT
EMOM 40
MINS 1
1 JUMPING AIR SQUAT
MINS 2
1 BURPEE
Add 1 jumping air squat and 1 burpee until failure. When fail.. Continue with 6 reps less until end of 40 mins
7 RFT
40 Double Unders
7 Hollow Rocks
Handstand Walk 6 m
5 Hang Power Cleans 70/40 kg
WOD OUTDOOR
7 RFT
40 Double Unders
7 Hollow Rocks
10 Pike Push Up
5 Hang Power Cleans 70/40 kg
WARM UP
3 rounds, not for time of:
30 secs of jumping rope (singles or doubles)
10 pvc pass throughs
8 push-ups
8 sit-ups
20 sec handstand hold against wall or pike hold
6 shoulder taps (3 per side) or tap from high plank
8 good mornings
8 hang power cleans, empty barbell
LIMITED EQUIPMENT
7 rounds for time of:
40 Double Unders
7 Hollow Rocks
Handstand Walk, 6 m (or HS HOLD 40”), 0r 10 pike push ups
7 Dumbbell Hang Power Cleans
NO EQUIPMENT
7 rounds for time of:
30 Jumping Jacks
7 Hollow Rocks
Handstand Walk, 6 m or (HS HOLD 40”), 0r 10 pike push ups
5 Tuck Jumps
WOD
2 RFT
35 Wall Balls 20/14 lbs
30 Pull-ups
20 Alternate Step ups 24/20 in
20 Bar Facing Burpees
15 Thrusters 40/30 kg
WOD OUTDOOR
2 RFT
35 Mb clean 20/14 lbs
30 push ups
25 tuck jumps
20 burpees
15 bb thruster 50/35 kg or DB/KB
WARM UP
3 rounds, not for time of:
30 secs of jumping rope or jumping jacks
5 shoulder pass throughs, pvc pipe
5 high plank scapular activations
5 hollow rocks
5 inchworm push-ups
10 overhead squats, empty barbell or pvc pipe // Air Squat with high arms
LIMITED EQUIPMENT
2 rounds for time of:
35 Air Squats
30 Pull-ups / Push Ups / Ring Rows
25 Tuck Jumps
20 Dumbbell Facing Burpees
15 Dumbbell Thrusters, 22.5/15 kg
NO EQUIPMENT
4 rounds for time of:
25 Air Squats
25 Burpees
5 RFT
20 Dumbbell Deadlifts 35/15 kg
10 V-ups
8 Strict Ring Dips
OUTDOOR
5 RFT
20 Dumbbell or BB Deadlifts or KB
(BB: 40/25 – DB 40 – KB 32)
12 V-ups
10 Box Jumps
8 Box Dip
WARM UP
3 rounds, not for time of:
12 Russian kettlebell/DB swings or “active” Good Mornings
10 air squats
7-10 sit-ups
8 glute bridges
8 bench/box/chair dips with feet on floor
LIMITED EQUIPMENT
5 rounds for time of:
20 Dumbbell Deadlifts, 50/35 lbs
10 V-ups
8 Strict Ring Dips or 12 Box / Chair Dips
NO EQUIPMENT
5 rounds for time of:
10 L Single Stiff Legged Deadlifts
10 R Single Stiff Legged Deadlifts
10 V-ups
20 Glute Bridges
20 Push-ups
WOD
Every 2’ for 30’
1 Snatch (pick load)
WOD OUTDOOR
Every 2’ x 20’
1 PS + 1 HPS + 1 OHS
WARM UP
2 rounds, not for time of:
2 mins of rowing, biking, or jogging, or single under etc..
10 Good Morning
1x Burgener warm-up with empty bar or PVC
LIMITED
4 rounds, each round for time, of:
15 L Arm Dumbbell Power Snatches
15 R Arm Dumbbell Power Snatches
15 Dumbbell Squats
Rest 2 mins between each round.
NO EQUIPMENT
For quality:
50 Jumping Air Squats
Handstand Hold, 2 mins / or Pike Position Hold, 2 Mins
Plank Hold, 2 mins
Walking Lunge, 50 m / Step Lunges 30
WARM UP
4 rounds, not for time of:
30 single unders
30 Jumping Jacks
7 overhead squats, pvc pipe
7 push-ups or knee push-ups
LIMITED EQUIPMENT
3 rounds for time of:
Shuttle Sprint, 200m / 40 JJ / 40 DU or 50 SU
24 Dumbbell” Farmers Carry” Step Lunges
Shuttle Sprint, 200 m / 40 JJ / 40 DU or 50 SU
12 Dumbbell Floor Presses
NO EQUIPMENT
3 rounds for time of:
Shuttle Sprint, 200 m (4x 50 m) / 40 JJ / 40 DU or 50 SU
25 Jumping Air Squats
Shuttle Sprint, 200 m (4x 50 m)/ 40 JJ / 40 DU or 50 SU
25 Jumping Air Squats
15 – 12 – 9
Clean and Jerk 60/40
CTB
OUTDOOR
Clean and Jerk 60/40
Push Ups HR
WARM UP
3 rounds, not for time of:
1 min of running, biking, or rowing
10 steps of walking lunges
5 good mornings
5 shoulder pass throughs, pvc pipe
1 Turkish get-up, R-arm – you choose load
1 Turkish get-up, L-arm – you choose load
7 power clean + push press, empty barbell
LIMITED EQUIPMENT
For time:
20 Dumbbell Clean & Jerks
15 Chest-to-bar Pull-ups / 15 Push Ups HR or 15 HSPU
15 Dumbbell Clean & Jerks
12 Chest-to-bar Pull-ups / 12 Push Ups HR or 12 HSPU
10 Dumbbell Clean & Jerks
9 Chest-to-bar Pull-ups / 9 Push Ups HR or 9 HSPU
NO EQUIPMENT
3 rounds for time of:
30 Tuck Jumps
15 Handstand Push-ups (30 Hand Release Push-ups, or 30 Regular Push-ups)
27 Power Snatches
Shuttle Run 200 m
21 Power Snatches
Shuttle Run 200 m
15 Power Snatches
Shuttle Run 200 m
12 Power Snatches
Shuttle Run 200 m
9 Power Snatches
Shuttle Run 200 m
6 Power Snatches
Shuttle Run 200 m
3 Power Snatches
Shuttle Run 200 m
WARM UP
4 RFT
1 min of jogging, biking, or rowing
5 inchworm push-ups
7 shoulder pass throughs, pvc pipe
7 deadlifts, empty barbell or PVC
7 hang power cleans, empty barbell or PVC
7 overhead squats, empty barbell or PVC
LIMITED EQUIPMENT
For time:
30 Dumbbell Power Snatches, 25kg / 17.5 kg
Shuttle Run, 200 m / 30 DU / 45 SU / 45 Jumping Jacks
26 Dumbbell Power Snatches, 25kg / 17.5 kg
Shuttle Run, 200 m / 30 DU / 45 SU / 45 Jumping Jacks
22 Dumbbell Power Snatches, 25kg / 17.5 kg
Shuttle Run, 200 m / 30 DU / 45 SU / 45 Jumping Jacks
18 Dumbbell Power Snatches, 25kg / 17.5 kg
Shuttle Run, 200 m / 30 DU / 45 SU / 45 Jumping Jacks
14 Dumbbell Power Snatches, 25kg / 17.5 kg
Shuttle Run, 200 m / 30 DU / 45 SU / 45 Jumping Jacks
10 Dumbbell Power Snatches, 25kg / 17.5 kg
Shuttle Run, 200 m/ 30 DU / 45 SU / 45 Jumping Jacks
NO EQUIPMENT
For time:
30 Tuck Jumps
Shuttle Run, 200 m (4x 50 m)
26 Tuck Jumps
Shuttle Run, 200 m (4x 50 m)
22 Tuck Jumps
Shuttle Run, 200 m (4x 50 m)
18 Tuck Jumps
Shuttle Run, 200 m (4x 50 m)
14 Tuck Jumps
Shuttle Run, 200 m (4x 50 m)
10 Tuck Jumps
Shuttle Run, 200 m (4x 50 m)
7’ AMRAP
25 Double Unders
10 Burpees
Rest 5
7’ AMRAP
7 TTB
7 Burpees
OUTDOOR
7‘ AMRAP
25 Double Unders
10 Burpees
Rest 5
7‘ AMRAP
7 Sit ups
7 Burpees
WARM UP
2 rounds, not for time of:
50 double unders
10 sit-ups
LIMITED EQUIPMENT
7 AMRAP:
25 Double Unders
10 Burpees
Rest 5
7 AMRAP
7 Toes-to-bars / Strict Leg Raises FTG
7 Burpees
NO EQUIPMENT
AMRAP 7
15 Jumping Jacks
10 Burpees
Rest 5
AMRAP 7
7 sit ups
7 Burpees
Deadlift 3-3-3-3-3
80% RM
OUTDOOR
5 RFT
10 DB/KB Deadlift 40/30
20 Step Lunges
30 Air Squats
1’ Plank Hold
WARM UP
3 RFT
30 secs of jumping jacks
8 air squats
8 glute bridges
6 good mornings
4 broad jumps
LIMITED EQUIPMENT
Dumbbell Single Stiff Legged Deadlift 12-12-12,
Dumbbell Deadlift 30-30-30,
Single Arm Dumbbell Bent Over Row 12-12-12-12,
NO EQUIPMENT
5 rounds for quality of:
10 L Single Stiff Legged Deadlifts
10 R Single Stiff Legged Deadlifts
25 Glute Bridges
10 Broad Jumps
Plank Hold, 20 secs
21-15-9
Erg Calories
Power Clean 40/30 kg
Push Presses 40/30kg
WARM UP
3 rounds
1 min of running, biking, or rowing
10 steps of walking lunges
5 good mornings
5 shoulder pass throughs, pvc pipe
10 Pike Push Ups
LIMITED EQUIPMENT
21-15-9 reps, for time of:
Erg Calories // Burpees
DBs Clean, 25/17.5
Push Presses 25/17.5
NO EQUIPMENT
42 – 30 – 18 (30 – 24 – 15 scaled)
Jumping Air Squats
Glute Bridges
Push Ups
WARM UP
JR
then slow run
WOD
30-45 mins slow pace run
or
Go Outdoors and Explore!
3 RFT
Run 400 m
21 Hollow Rocks
7 Bar Muscle-ups
WARM UP
3 RFT
1 min of jogging, biking or rowing
7-10 sit-ups
5 shoulder pass throughs, pvc pipe
15 secs high plank hold
15 secs superman hold
15 sec hollow hold
5 ring rows or pull-ups or push ups
LIMITED EQUIPMENT
3 rounds for time of:
Run, 400 m / SU 90 secs / DU 90 secs
21 Hollow Rocks
7 Low Ring Muscle-ups or 7 Tempo Push Ups 3 – 1- 3 -1
NO EQUIPMENT
3 rounds for time of:
Run, 400 m / SU 90 secs / DU 90 secs
21 Hollow Rocks
7 Tempo Push Ups 3 – 1- 3 -1
7 RFT
15/10 Bike Cal
16 Alt Single Arm DB Power Snatches 25/17,5
WARM UP
2 RFT
50 double unders (jump tap tap) or Jumping Jacks
200 m run (or 1 mins skip)
1x Burgener warm-up with empty barbell or PVC
LIMITED EQUIPMENT
7 rounds for time of:
Run, 200 m / 1 MINS FAST SKIP or Static Run
16 Single Arm Dumbbell Power Snatches, 22.5/15 lbs or 8 Power Snatches 50/35
NO EQUIPMENT
7 rounds for time of:
Shuttle Run, 200 m (4x 50 m) / 1 MINS FAST SKIP
10 Glute Bridges
7 Tuck Jumps
5 intervals, each interval for time, of:
5 Clean & Jerks 70/50Kg
15 Medicine Ball Cleans 20/14 lbs
15 Bar Facing Burpees
Rest 3 mins between each interval
WARM UP
2RFT
2 mins of jogging, biking or rowing or static run
8-10 good mornings
10 squats (squat therapy)
5 inchworm push-ups
1x Burgener warm-up with empty barbell or PVC
LIMITED EQUIPMENT
5 intervals, each interval for time, of:
10 Dumbbell Squat Clean Thrusters, 50/35 lbs
15 Burpees Over Dumbbells
Rest 3 mins between each interval.
NO EQUIPMENT
Burpee: 5 x 1 min / 2 mins rest
1 min of work followed by 2 mins of rest for 5 intervals.
Score is the total reps performed in all of the intervals.
21-15-9
Handstand Push-up
Ring Dip
Push-up
WARM UP
3 RFT:
30 secs of jumping jacks
7-10 shoulder pass throughs, pvc pipe
5 inchworm push-ups
LIMITED / NO EQUIPMENT
21-15-9 reps, for time of:
Handstand Push-up // Scale to Pike Push Ups // or DB Push Presses
V-up // or chair dip // box dip
Push-up
Tempo back squat 3-3-3-3-3 FTG REST 2’ IBT
3 RFT
10 DB LEG STEP LUNGES L
10 DB LEG STEP LUNGES R
10 DB FS SQUAT 25/17,5 kg
WARM UP
2 RFT
16 high knees
10 lateral lunges (5 per side)
16 m butt kicks
10 squats (squat therapy)
7 good mornings
10 glute bridges
5 broad jumps
LIMITED EQUIPMENT WOD
3 rounds for quality of:
10 L Leg Step Lunges, with DB
10 R Leg Step Lunges, with DB
Dumbbell Walking Lunge, 20 m or 15 step lunges
NO EQUIPMENT WOD
Walking Lunge, 150m
or
Step Lunges, 110
FT
40 Push ups h. r.
30 Squat Snatches 60/40 kg
20 Deadlifts 120/80 kg
2 RFT
50 DU
25/18 CAL / 400 m RUN
60 m DB FARMERS CARRY 25/17,5 kg
25/18 CAL/ 400 m RUN
20 STEP LUNGES
25 BURPEES
For Time
25 Clean & Jerks 40/30 kg
10 Strict Pull
10 TTB
20 Clean & Jerks 40/30 lkg
8 Strict Pull
8 TTB
15 Clean & Jerks 40/30 kg
6 Strict Pull
6 TTB
For Time
50 Sit-ups
25 HSPU
40 Sit-ups
20 HSPU
30 Sit-ups
15 HSPU
20 Sit-ups
10 HSPU
10 Sit-ups
5 HSPU
For time
8 Power Cleans
8 Bent Over Rows
8 Front Squats
8 Shoulder-to-Overheads
— Rest 1:30 —
7 Power Cleans
7 Bent Over Rows
7 Front Squats
7 Shoulder-to-Overheads
— Rest 1:30 —
6 Power Cleans
6 Bent Over Rows
6 Front Squats
6 Shoulder-to-Overheads
— Rest 1:30 —
5 Power Cleans
5 Bent Over Rows
5 Front Squats
5 Shoulder-to-Overheads
Overhead Squat
9 – 7 – 5 – 3 – 1
3 RFT
Run 800 m
60 Double Unders
30 Sit-ups
1 min plank hold (accumulate)
21-15-9-6-3
Deadlift 85/60 kg
Box Jump 24/20 in
5 rounds of:
max rep Bike Calories 30 secs
Rest 1:30
then
5 rounds of:
max rep Bike Calories 15 secs
Rest 1:30
AMRAP 20’
3 DB Clean & Jerks 22,5/15 kg
5 Pull-ups
7 Push-ups
9 Air Squats
5 RFT
90 Single Unders
25 Wall Balls 20/14 lbs
7 Front Squats 70kg / 50 kg
21-15-9
Handstand Push-up
V-up
Hang Power Clean 60/40 kg
1 x 24 mins
1 Power Snatch
pick load
2 RFT
25 Chest-to-bar Pull-ups
25 MB sit ups
25 Burpee Box Jump Overs 24/20 in
18 Dumbbell Thrusters 25/17.5 kg
Run 200 m
15 Dumbbell Thrusters 25/17.5 kg
Run 200 m
12 Dumbbell Thrusters 25/17.5 kg
Run 200 m
9 Dumbbell Thrusters 25/17.5 kg
Run 200 m
3 intervals, each interval for time, of:
10 OHS 65% 1RM (60Kg / 35Kg)
10 Ring Dips
Row 500 m
Rest 3 mins between each interval
30 20 10 20 30 reps, for time of:
Hang Power Clean 50/35 kg
Burpee
6 RFT
25 Double Unders
10 Toes-to-bars
25 Double Unders
5 Bar Muscle-ups
Deadlift 1-10
KB/DB Floor Press
(each arm 1 = L + R)
4 RFT
Run 400 m
30 Thrusters 20/15 kg
10-9-8-7-6-5-4-3-2-1
reps, for time of:
Shoulder Press
Strict Pull-up
3 RFT
40/30 Row Calories
20 Box Step-ups 24/20
20 AbMat Sit-ups
Plank Hold 1 min
AMRAP 18’
12 Russian Kettlebell Swings 32/24 kg
9 Burpees
6 V-ups
The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 61/43
6 Push-ups 9 Air Squats
Rest 1 min in between cycles
WOD 21/09/20
“Topo Finbar”
2 RFT
10 strict pull up + TTB combo
10 Back Squats 70/50 kg
Handstand Walk 10 m
10 Ring Muscle-ups
10 Back Squats 70/50 kg
Handstand Walk 10 m
10 Bar Muscle-ups
10 Back Squats 70/50 kg
Handstand Walk 10 m
Squat Snatch
1-1-1-1-1-1-1
Plus
Max Rep Jump on Plate
1 on 1 off X 3
5 RFT
12 Dumbbell Squats 25/17,5 kg
Dumbbell Farmers Carry
25/17,5 kg, 100 m
20/15 Bike Calories / Row
ANNIE
50-40-30-20-10
Double Under
AbMat Sit-up
Run 1 K
Rest 4’
Row 1 K
Rest 4’
Run 1 K
Rest 4’
Row 1 K
Rest 4’
Then 40 burpees
This is an all out effort for time
Inspired to “The Seven”
7 Handstand Push-ups
7 Thrusters 61/43 kg
7 Knees-to-elbows
21 KB Deadlifts 32/24 kg
7 Burpees
7 Kettlebell Swings 32/24 kg
7 Pull-ups
Power clean 3-3-3-3
Front Squat 2-2-2-2
Squat Clean 1-1-1-1
using heaviest weight per set
4 RFT
50 Double Unders
25 Russian Kettlebell
Swings 24/16 kg
15 Walking Lunges
10 Ring Dips
Every 2 mins for 20 mins
6 Toes-to-bars
Max Cal 12 secs
Half Murph
For time
Run 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800 m
DT
5 RFT
12 Deadlifts 70/45 kg
9 Hang Power Cleans 70/45 kg
6 Push Jerks 70/45 kg
FT
21 Push Press 43/30 kg
21 Pull-ups
21/15 Row Calories
15 Push Press 43/30 kg
15 Pull-ups
15/10 Row Calories
9 Push Press 43/30 kg
9 Pull-ups
9/5 Row Calories
amrap 20’:
80 Double Unders
40 Dumbbell Step Lunges 20/15
80 Double Unders
40 DB Step Lunges 20/15
25 Wall Balls 20/14 lbs
Surprise
For Time
7 Squat Snatches 84/61 kg
11 Ring Muscle-ups
100 Double Unders
11 Ring Muscle-ups
7 Squat Snatches 84/61 kg
” LEYLAND SHERPA”
For Time
30 Deadlifts 125/84 kg
20 Front Squats 84/61kg
10 STOH 61/43kg
Then 5 mins rest
21-15-9
Knees-to-elbow
Push up
“Arnold Classic”
3 RFT
14 Handstand Push-ups
7 Bar Muscle-ups
Rest 4 mins
3 RFT
15 Chest-to-bar Pull-ups
15 Ring Dips
15 V-ups
4 rounds for time of:
15 Kettlebell Swings, 16/12 kg
15 Box Step-ups,
15 AbMat Sit-up
Nancy
5 RFT
Run 400 m
15 Overhead Squats 43/30 Kg
1RM Clean & Jerk
Draw your path to 1 RM. Do 1 lift every 3 min for 7 times . If you fail, try again 🙂
“Otto volte mezzo giro”
Each for time:
Run: 8x 200 m
– active recovery in-between sets –
then
“Strong Core Accessory Work”
“Pulizie del 21 Agosto”
15-12-9-6-3 reps, for time of:
Squat Clean 84/61 kg
Bar Facing Burpee
3 RFT
30 Step Lunges
15 Knees-to-elbows
5 L Arm Turkish Get-ups, pick load
5 R Arm Turkish Get-ups, pick load
“Abbagnale Veloce”
Every 3 mins for 30 mins do:
12/8 Bike Calories
1 Hang Power Snatch
Every 1 min for 30 mins.
then
“Tap and Twist”
“Rincorrendo Cindy”
3 RFT
Run, 400 m
3 rounds of Cindy
HERO WOD “Maria Angela”
23 AMRAP
20 one arm alt. devil press @25/17,5
20 double unders
6 power clean @65/42
8 pull ups – c2b – bmu
“El Tiron 7A”
AMRAP 10′
10/7 Row Calories
5 Push Press, 61/43 kg
Then
Pratica Single unders / double unders
And
Tabata:”El core conta”
For time:
30 Toes-to-bars
15 Back Squats, 60% 1RM
Run/bike/row , 1200 m
24 Toes-to-bars
12 Back Squats, 60% 1RM
Run/bike/row, 800 m
18 Toes-to-bars
9 Back Squats, 60% 1RM
Run/bike/row, 400 m
4 RFT of:
21 Wall Balls, 20/14 lbs
14 Handstand Push-ups
7 Deadlifts, 142/93 kg
3 RFT
6 Ring Muscle-ups
12 Thrusters 50/35 kg
15/10 Bike Calories
Rest 3 mins between each interval
“Cartina Tornasole”
Overhead Squat 7-7-7-7-7
then
“Intorno al Core”
3 RFT
”Gambetta”
800 run / 2400 m bike / 1000 m row
10 Power Cleans 70% 1RM
“Nate”
AMRAP 20’
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 32/24kg
“Mouilinex”
3 RFT
50 Double Unders
L-Sit 20 secs
Rest 3 mins
3RFT
50 Double Unders
15 Hollow Rocks
Rest 3 mins
3FT
50 Double Unders
10 V-ups
Deadlift 3-3-2-2-1-1-1
Then
“Wide is Better”
“A presto Davide e Pietro”
For time
7 5 3
Squat snatch 70/45
14 10 6
Burpee box jump over 30/24
(regional standard)
Tc 8
Rest 4 mins
30 20 10
Db hang clean & stoh 25/17.5
100 du after every set
Tc 8
“SPICK and SPAN”
For Time
21-15-9
Burpee
Wall Ball 20/14 lbs
Then rest 5 Mins
15-12-9
Burpee
Wall Ball 20/14 lbs
Front Squat 1-1-1-1-1-1-1
then
”El Core”
“Altalenante”
4RFT
10 Clean & Jerks 50/35 kg
5 Ring Muscle-ups
“Sei x quattro”
Each For Time
Run: 6x 400 m or
Row: 6 x 500 m or
Bike: 6 x 1200 m or
Erg: 6 x 1000 m
Then
“Perform” accessory work
“Santuario”
3 RFT
20 Step Lunges DBs “Farmers Carry” 25/15 kg
25 V-Ups
15 DB Thrusters 25/15 kg
15 Pull-ups
Rest 3 mins between each interval.
“Metà e Metà”
4 RFT
Run 200 m
20 Box Jumps 24/20 in
10 Hang Power Cleans 70/50kg
20 Push Ups
“I tre Abbagnale”
Row: 3x 1000 m
Rest 2.30 between efforts
“ Bonemine “
5 RFT
50 Double Unders
15 Push Press, 35/25kg
10 Toes-to-bars
Isabel
Then
Italian Showdown Qualifiers – Wod 3
“Col du Tourmalet”
5 RFT each For Time
5 Bar Muscle-ups
10 V-ups
15/12 Bike Calories
Rest 3 mins between each interval
“Trattoria al Curvone”
For Time
80 Push-ups
80 AbMat Sit-ups
40 Kettlebell Swings 24/16 kg
Run 600 m
80Push-ups
80 AbMat Sit-Ups Sit-ups
40 Kettlebell Swings 24/16 kg
“Carega”
3 Rounds
Run 200 m
15 Dumbbells Power Cleans 25/17.5kg
Run 200 m
15 Dumbbells Push Press 25/17.5 kg
Deadlift
1-1-1-1-1-1-1
Then
“From 6 pack to 8 pack”
“Two ways of flying”
For time
100 Double Unders
50 Pull-ups
100 Double Unders
35 Pull-ups
100 Double Unders
20 Pull-ups
“Grace“
30 Clean & Jerks 61/43kg
Then
“Summer Feel” Accessory work
“CINDY”
20’ AMRAP
5 Pull-ups
10 Push-ups
15 Squats
“Turbinio”
20 mins
30”on 30”off
Max Cal
For time:
50 Reverse Lunges
25 Chest-to-bar
50 Box Jumps, 24/20
25 Triple Unders
50 Russian KB 32/24
25 Push ups hr
50 Knees-to-elbows
25 Wall Balls, 20/14
50 Sit-ups
15 chin ups
Heavy Day
Squat Clean 1-1-1-1-1-1-1
Accessory work:
Shoulder Press 8 8 8
12 mins Turkish Get Up
Then
4 Rounds
10 Overhead Squats 61/43kg
50 Double Unders
5 ROUNDS
15 Kettlebell Swings 70/53 lbs
15 Burpees
CORE x 4 sets
1min x Weighted Plank
3 ROUNDS
in 3 mins
20/15 Calories
30 Air Squats
Max Pull-ups
2 mins rest
Then
in 3 mins
20/15 Calories
20 pull ups
Max Squats
2 mins rest
Every 1 min for 30 mins:
Clean & Jerk
1-10: 50%
10-20: 70%
20-30: 80% +
40 30 20 10
10 20 30 40
Kb 20/12 Hang Power Snatch
(change arm every 5 reps)
Box Step Ups 20/14
Tempo Back Squat 5-5-5-5-5
Then
“Reverted Swimmer” Tabata
10 emom
2 hpc 60% rm
Rest 5 then
10 ROUNDS
8 HPC 40/30 kg
7 Toes-to-bars
8 HRPush up
10 rounds
200m run or 600m bike or 250m row
2 mins rest in-between intervals
5 ROUNDS
Row sprint 150m
12 Deadlifts 80/50kg
12 Bar Facing Burpees
AMANDA
9-7-5
Muscle ups
Squat Snatches 135/95 lbs
For Time
20 Handstand Push-ups
20 Front Squats 70/45 kg
20 V-UPS
20 BB STOH 70/45
20 V-UPS
20 Front Squats 70/45
20 Handstand Push-ups
Then
REVERSE TABATA LSIT
FIND 1 RM OF THE DAY OF
POWER SNATCH
then
AMRAP 10
10 Box Jumps, 24/20 in
10 Power Snatches, 50% 1RM OF THE DAY
5 RFT
12 Pull-ups
21 Kettlebell Swings 24/16 kg
Run 400 m
Tempo Deadlift 5-4-3-2-1
Tempo 3131
EVERY 2.30 MINS
+
EMOM 8
ODD 10 TTB
EVEN 10 DL + 10 BOTB
AMRAP 10 mins
25 Double Unders
5 Dumbbell Hang Power Clean & Jerks
50/35 lbs
4 rft
400m run
25 situp no arm
12 strict hspu
Then
1’ON 1’OFF x 3 set
Amrap bar mu/burpee pullup
Set a target of rep and try to stick at it
2 ROUNDS
50 Double Unders
25 Hang Power snatch 30/25 kg
50 Double Unders
25 Push-ups
50 Double Unders
25 Wall balls 20/14 lbs
HEAVY DAY
Clean & Jerk 3-3-3-3-3-3
Use the heaviest weight you can for each set.
Then
The Twister
6 Rounds For Time
15 Russian Kettlebell Swings 24/16kg
12 Burpee Box Jump Over (lateral)
9 V-ups
3 RFT
50 Double Unders
15 Dumbbell Thrusters, 25/15kg
Rest 3 mins
3 RFT
50 Double Unders
15 CTB
5K Run
Or
15K Bike
Or
5K Row
3 Rounds For Time
60 Double Unders
30/20 Bike Calories
10 R ARM KB FLOOR PRESS 20/16
10 L ARM KB FLOOR PRESS 20/16
27-21-15-9
SDHP 40/30
Sit Ups
Jumping Lunges
Every 1 min for 20 mins
1 Hang Power Clean (75% of 1RM)
6 burpees
For time
21 Overhead Squats, 95/65 lbs
42 Push-ups
15 Overhead Squats, 95/65 lbs
30 Push-ups
9 Overhead Squats, 95/65 lbs
18 Push-ups
STRENGTH EVERY 3′
5X5 FRONT SQUAT (65%)
FOR TIME
30 THRUSTER 50/35
15′ A.M.R.A.P.
15 SIT UP
30 REVERSE LUNGES
200m RUN
3 R.F.T.
40 DOUBLE UNDER
30 KETTLEBELL SWING 24/16
20 PUSH UP
A.M.R.A.P.
2′ ON – 2′ OFF X 5 SET
8 TOES TO BAR
6 CLEAN 60/40
5 R.F.T.
20/15 CAL
20 DB DEVIL PRESS 20/15
Home wod
Mobility
HOME WOD
23/05/20
For time
50m H.s.w.
75 sit up no arm
50 squat jump
25 strict H.S.P.U.
KIDS W.O.D.
50M Bear walk
25 sit up
25 squat jump
15 push up
HOME WOD
22/05/20
4 sets
4′ Amrap on / 2’off
10 kb Russian swing
200m run
10 Goblet squat
No Equipment use a backpack
HOME WOD
21/05/20
Powell raises side plank 10/arm
30″ rest
Cuban rotation 12 reps
60″rest
Repeat for 4/5 sets
Db curl 10/arms
30″ rest
Diamond push ups 8 reps
60″ rest
Repeat for 4/5 sets
Then
3 rft
15 wall ball/thrusters 20/10
15 box jump
T.c. 6′
HOME WOD
20/05/20
7.5m walking lunges front rack 40/30
8 power snatches
7.5m walking lunges front rack
8 B.O.T.B.
No Equipment
Walking lunges front rack become bear hug lunges (backpack)
Power snatches become G.T.O.H. (backpack)
HOME WOD
19/05/20
70 Man Maker 20/10
Every 1′:20″ 15 hollow rock
Start with hollow rock
No equipment
Man maker=
Push up
Touch the shoulder
Push up
Touch the shoulder
Squat high jump
HOME WOD
18/05/20
4 R.F.T.
10 Db O.H. Squat right
10+10 S.T.O.H.
10 D.b. O.H. Squat left
50 D.u.
No equipment use backpack
HOME W.O.D.
Mobility
HOME W.O.D.
16/05/20
2RDS
10 strict pull ups
20 p.clean 60-45
30 Sit ups no arms
40 diamond push ups
50 kB swing
HOME W.O.D.
15/05/20
3rds
1k row
100 DU
1k run
HOME W.O.D.
14/05/20
5×12
Cyclist goblet squat A.H.A.P.
Rest 60”
4×12
Reverse snow angel tempo (2”-2”)
W.O.D.
2RDS
20 S.T.O.H. 50-35
20 burpees
Kids
2 rounds
15 push press1
5 burpees
HOME W.O.D.
13/05/20
3rds
15 DL 70-55
20 V-up
100 D.U.
HOME W.O.D.
12/05/20
15’ AMRAP
Run N.B.O.
Then
3RDS
20 Reverse lunges
15 H.S.P.U.
HOME W.O.D.
11/05/20
10RDS
10 snatch 40/25
10 burpees OTBB
No attrezzatura
Cassa acqua
HOME WOD
10/05/20
MOBILITY
HOME W.O.D.
09/05/20
A.M.R.A.P.
9 kb-db swing
5 Burpee
(No equipment=backpack)
Kids
Same w.o.d.
HOME W.O.D.
08/05/20
3 R.F.T.
15 DB Thrusters (no equipment use a backpack)
15 DB Bent over row (no equipment use a backpack)
rest 3′ then accumulate 2′ plank hold
HOME W.O.D.
07/05/20
50-40-30-20-10
DB’S DL (with 1 DB use it with both hands or use a backpack)
Sit Ups
KIDS
25-20-15-10-5
DL (Backpack)
Sit Ups
HOME W.O.D.
06/05/20
For Time
300 Air Squat
every minute perform5 push up (start with the push ups)
HOME W.O.D.
05/05/20
E.M.O.M. 16′
A- 90 D.U. (No equipment=70 J.J.)
B- 15 DB Clean & Press (no equipment= use a backpack)
KIDS
E.M.O.M. 12′
A- 40 S.U. (40 J.J.)
B- 6+6 Bottle Clean & Press
HOME W.O.D.
04/05/20
4 R.F.T.
12 H.S.P.U.
18 M.B.C. (no equipment=backpack clean)
6 Burpee broad jump
HOME W.O.D.
03/05/20
MOBILITY
HOME W.O.D.
02/05/20
10 R.F.T.
10 Deadlifts 80/65kg (Db/Kb 10 dl each arm)
10 B.O.T.B.
As fast as possible (A.F.A.P.)
REST 1:1
No Equipment use a backpack or pack of water and perform 20 reps instead of 10
Kids
8 R.F.T.
8 dl (backpack,kb,dB)
8 Burpees over (oggetto utilizzato per i Deadlifts)
HOME WOD
01/05/20
FOR TIME
100 Strict H.S.P.U. (Kip if you need or adjust number as needed or perform pike push ups)
Every time you break perform
10 row (bb,Db,KB)
Then
Core conditioning
5 rounds
20 reverse snow angel
20 Hollow rocks
HOME WOD
29/04/20
18′ A.M.R.A.P.
10 push up
7,5m lunges (8 Lunges on site)
15 S.D.H.P. 30/25 (backpack)
7,5m lunges (8 Lunges on site)
Kids home wod
10’amrap
5 pushup/knee
5m lunges
8 Sdhp con bastone scopa o zaino leggero
5m lunges
HOME W.O.D.
29/04/20
Every 2′ for 10 sets
50 D.U. (75 D.U.)
15 P.Clean 40/35 (if you use a DB/KB change hand as needed)
30 Air Squat
NO EQUIPMENT
every 2′ for 10 sets
50 J.J.
15 Backpack G.T.S.
30 Air Squats
HOME W.O.D.
28/04/20
5 R.F.T.
30 DB/KB S.T.O.H. 20/15 (if you use a bb light weight)
30″ H.S. Hold (weight O.H. Hold)
15 V-ups (Hollow rock)
NO EQUIPMENT
5 R.F.T.
30 Backpack S.T.O.H.
30″H.S. Hold
15 V-ups
KIDS
5 R.F.T.
20 backpack strict press
10″ H.S. Hold (wall climb if you can’t kick up)
10 sit up
HOME W.O.D.
27/04/20
10′ A.M.R.A.P.
1,2,3,….
Hang P.Snatch 20/15 kg
O.H. Squat 20/15 kg
every time you drop perform5 burpees
if you use a db or kb same numbers but you can’t change hand during the set.
NO EQUIPMENT
10′ A.M.R.A.P.
1,2,3,…
G.T.O.H.
Goblet squat
use a backpackor a pack of bottles
every time you drop perform 5 burpees
HOME W.O.D.
26/04/20
MOBILITY
HOME W.O.D.
25/04/20
12′ A.M.R.A.P.
8+8 DB Row (Bended row backpack/pack of water)
16 Wall Ball (backpack thrusters)
32 Mountain Climber
KIDS HOME WOD
10′ A.M.R.A.P.
8 double bottle deadlift
16 Double bottle thrusters
32 mountain climber
HOME W.O.D.
24/04/20
15′ Practice Burgener warm up
(broomstick then barbell)
then
7 R.F.T.
3 Power snatch (50/35)
5 O.H. Squat
7 medball step up (20/14)
if you have few weights perform
6 P.Snatches
10 O.H. Squats
7 step up with a pack of water
if you don’t have a barbell but a DB or BB
9 1 arm DB/KB power snatches
12 O.H. Squat
7 Step up with a pack of water
No KB or DB
9 P.snatches (broomstick)
12 O.H Squats (broomstick)
7 Step up with a pack of water
SAME NUMBERS OF ROUNDS
HOME W.O.D.
23/04/20
“Bring Sally up”
Goblet squat (20/16)(pack of water)
then
9′ A.M.R.A.P.
3 wall climb
6 burpees high jump
9 hollow body (sit up)
KIDS W.O.D.
“Bring sally up” (air squat)
9′ A.M.R.A.P.
1 Wall climb
6 burpees
9 sit up
HOME W.O.D.
22/04/20
In a 2 ‘ window for 4 sets
100 D.U. (100 J.J.)
10 Push up
max rep air squat (+ of 20)
then
15’ practice of
Back scale & Front scale
HOME W.O.D.
21/04/20
18′ A.M.R.A.P.
12 Dumbell power clean (20/15)(20 bottle snatches)
12 dip
40m single arm farmer carry (20/15)(use a pack of water)
KIDS HOME W.O.D.
12′ A.M.R.A.P.
12 Bottle clean
6 push up
20m single arm farmer carry (bottle)
HOME W.O.D.
20/04/20
5 ROUNDS
1′ High knees (+ of 40)
1′ rest
1′ sit up (+ of 20)
1′ rest
Then
Durante’s core 3
5 R.N.F.T.
10 Hollow Rock
10 Alligator Roll
10 Arch rock
HOME WOD
19-04-20
MOBILITY
“support your box” HOME WOD 3
50 Dumbells deadlift 22.5/15
50 abmat sit up
50 box step up
50 single arm Dumbell thrusters 22.5/15
T.c. 20′
Kids version
30 double bottle deadlift
30 sit up
30 step up
30 single arm bottle thrusters
T.c. 12′
HOME WOD
17-04-20
F.T.1
120 Db row (no equipment=backpack/water pack)
Every 15 Reps
8 floor press 50/25 (no equipment=push up)
T.c.16′
Rest 3′
F.T.2
120 floor press 50/25
Every 15 Reps
8 Db Row
T.c.16′
HOME WOD
16-04-20
“DT”
5 R.F.T.
12 Deadlifts
9 H.P.C.
6 S.T.O.H.
Load 70/50
If you have few weights perform double “D.T.”
(10 RNDS)
With 1Db perform number of rep for every arm
No Equipment (water,backpack) 8 rounds
Kids HOME WOD
5 RFT
12 DL (Broomstick)
9 bottle clean
6 strict press