Archivio
HOME WOD
15-04-20
10 R.F.T.
10 Deadlifts 70/45
10 H.S.P.U.
No equipment
10 R.F.T.
15 Deadlifts (bottles, backpack)
10 Pike push up
HOME WOD
14-04-20
5′ A.M.R.A.P
16 Lunges
8 Diamond push up
3′ rest
Then repeat all the reps you did in the first A.M.R.A.P.
HOME WOD
13-04-20
24′ E.M.O.M.
A-12 G.T.O.H. Db (pack of water)
B-15 Burpees O.T.Db
C-20 Hollow rock
D-Rest
HOME WOD
12-04-20
MOBILITY
“SUPPORT YOUR BOX 2”
100 D.U.
21 Burpees
75 D.U.
15 Burpees
50 D.U.
9 Burpees
Scaled & kids
50 Jumping Jacks
15 Burpees
35 Jumping Jacks
12 Burpees
20 Jumping Jacks
9 Burpees
HOME W.O.D.
10-04-20
5 R.F.T.
3 Clean
6 F.squat
9 S.T.O.H.
50 Double unders
NO EQUIPMENT
5 R.F.T.
9 Squat (backpack)
12 push up
50 jumping jacks
HOME W.O.D.
09-04-20
20′ E.M.O.M.
ODD: 10 Dl @medium load (No equipment: 15Dl water pack or 20 weighted good morning)
EVEN: 10 H.S.P.U. (10 pike push up)
KIDS
14′ E.M.O.M.
ODD: 10 Dl (bottle of water)
EVEN: 6/8 push up (knee push up)
HOME W.O.D.
20′ A.M.R.A.P.
Work on quality
80 Single unders
15 Wall squat
10 Cossack squat
20 Burpee no push up
5+5 Back scale (l+r)
HOME W.O.D.
07-04-20
4 R.N.F.T.
15 Hollow rock
30″ Plank 1 arm (r)
15 Hollow rock
30″ Plank 1 arm (l)
Scale plank with normal 2 arm plank
Then
4 R.F.T.
10 Front rack lunges
20 S.T.O.H.
If you use a barbell 50/35 if you use a DB or a KB switch arm as needed
Kids W.O.D.
4 R.F.T.
10 lunges
20 strict press (10r+10l)
Con bottiglietta,lattina
HOME WOD
06-04-20
2′ (amrap) on 1’off for 10 sets
6 burpees over the barbell (kb,dB,backpack…)
6 thrusters (1 arm if with kb or Db) lightweight
HOME W.O.D.
05/04/20
30′ Mobility
“Support your box”
10′ A.M.R.A.P.
10 Squat
9 Dumbell snatch right arm
10 push up
9 Dumbell snatch Left arm
HOME W.O.D.
03/04/20
5 R.F.T.
30 DoubleUnders
15 Overhead squat (broomstick)
30 Russian twist
HOME W.O.D.
02/04/20
8X12 Bended Row
then
15′ practice Burgener warm up
HOME W.O.D.
01/04/20
7 R.F.T.
7 Air squat
7 Burpees
7 Tuck up
HOME W.O.D.
31-03-20
21-15-9
H.S.P.U.
Dip (bench/chair)
Push up
Home W.O.D.
30-03-20
20′ A.M.R.A.P.
10 Roll up
20 Pistols (alt)
30 Russian swing (back pack)
HOME W.O.D.
29-03-2020
30′ mobility
HOME W.O.D.
28-03-2020
8 R.F.T.
20 Double Unders
8 Burpees man on fire
HOME W.O.D.
27-03-2020
Accumulate 6′ of Handstand hold,
Every time you break perform
30 Mountain Climber
HOME W.O.D.
26-03-2020
10′ practice
Front scale & Back scale
Then
A.M.R.A.P. 16′
10+10 Back scale
10 Jumping lunges
1′ plank
HOME W.O.D.
25-03-2020
300 step up with backpack
24-03-2020
Tabata this
1 complete Tabata (8 rounds,20″ off, 20″ on) of each of the following movements:
Push up,
Sit up,
H.s. Hold,
Air squat.
HOME W.O.D.
23-03-2020
5×15 Romanian deadlift
Rest 90″
rest 5′ then
Durante’s core
HOME W.O.D.
22-03-2020
30 MINUTES MOBILITY
HOME W.O.D.
21-03-2020
100 BURPEES For Time
HOME W.O.D.
20-03-2020
10 ROUNDS
30 Mountain Climber
15 Air Squat
10 Leg Raises
1’Rest
HOME W.O.D.
19-03-2020
15′ PRACTICE T.G.U.
With a bottle of water
If you have a dumbell or a kettlebell
Use it
Then
4 R.F.T.
15 Turkish sit up (Double bottle)
30 D.U. (90 S.U.)
15+15 Push Press (with a loaded back pack)
18-03-2020
REST DAY
HOME W.O.D.
17-03-2020
A.M.R.A.P. 30′
20 Push up H.R.
20 Bended row (bottle pack)
20 Jumping squat
20 Hollow rock
HOME W.O.D.
16-03-2020
20′ practice burgener warm up
Use a broomstick
Then
3 R.F.T.
20 LUNGES
10 BURPEES HIGH JUMP
TIME CAP 3 MINUTI
HOME W.O D. 15-03-2020
30″ on 30″ off
For 10 sets of High skip on site
40″ on 20″ off
For 10 sets of Wall sit
20 R.F.T.
5 Push up
10 squat
15 sit up
20 Min.
Handstand practice( facing the Wall,kick up,freestand…)
Then
5 R.F.T.
20 Hip extension
10 Burpees
25 oh squat
Use a broomstick for oh squat
“Flight simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double unders unbroken
Or, if you don’t have d.u.,
10-20-30….100-90-80…10 single unders
If you suck at d.u. don’t execute them unbroken or Work with multiple of 3
Home W.O.D. 11-03-2020
Deadlift 5×20
1′ min rest btwn sets
Back extension 5×20
1′ min rest btwn sets
Then rest 5′ and perform
30 thrusters for time
For the deadlift and thrusters use a kb o db if you have it, otherwise you can use a 6 water bottle pack. Watch the video.
HOME W.O.D.
20′ A.M.R.A.P.
20 lunges
40 russian twist
Accumulate 1′ handstand hold
BURPEES
20-16-12-8-4
400 MT RUN
AFTER EACH ROUND
13′ AMRAP
20 SIT UP
15 S. PULL UP
10 S. RING DIP
5 FRONT ROLL+STAND UP
10-9-8-7-6-5-4-3-2-1
F. SQUAT 80/60
10-20-30-40-50-60-70-80-90-100
DU
3 RFT
21 P. CLEAN
10 PULL UP
40 WALL BALL
1′ PLANK
every round increase P. Clean
40/25 50/30 60/40
3 RFT
9 CAL
15 T2B
21 PUSH UP
3 ROUNDS
30″ HOLLOW
1′ WALL SIT
1′ PLANK
EVERY 90″
8 P. JERK 60/65%
5 SET
Then
EVERY 150″
2 P. JERK 85/90%
5 SET
12 R.F.T
1’ON 1’OFF
15/12 CAL
REMAINING TIME
BURPEE OVER THE
BARBELL
4 R.F.T.
9 KB CLEAN
12 KB OH SQUAT 32/24
18 GHD SIT UP
12 RING DIP
A.M.R.A.P. 3′
10 WALL BALL
7 CAL
3 BAR M.U
1′ REST
REPEAT 3 TIMES
500 D.U
EVERY 1′ 30″
3 CLUSTER 70/50
7 R. F. T.
10 BOX JUMP 30/24
15 PULL UP
6 X 3
BACK SQUAT
TEMPO 3-3-X-X
60%
18-15-12
GOBLET SQUAT 24/16
KB SNATCH 24/16
3 K RUN
EVERY 200 MT
3 STRICT PULL UP
3 STRICT HSPU
4 R.F.T.
30 D.U. ub
6 H.P.SNATCH 50/30
6 REVERSE BURPEES
“LIGHT FRAN”
21-15-9
THRUSTER 25/15
PULL UP
CORE CONDITIONING
HEAVY ANNIE
50-40-30-20-10-
MB SIT UP 20/14
D.U. X2
3 R.F.T.
7 MT H.S.W.
49 J.LUNGES
7 MT H.S.W
28 PISTOLS
4 R.F.T.
5 H.S.S. 50/35
8 B.O.T.B.
5 REST
A.M.R.A.P. 5′
8 P.SNATCH
42 D.U.
2 R.F.T.
30 S.D.H.P. 30/20
30 CAL
30 BOX JUMP
30 P.P 30/20
30 PULL UP
30 SIT UP
2 R.F.T.
500 MT ROW O 400 MT RUN
25 H.S.P.U.
HEAVY DAY
X 5 SET
DL 1 REP @90% + 10 REP @65%
FOR TIME
5 K. ROW OR 4 K. RUN
EVERY 500 MT ROW
OR 400 MR RUN
DO 30 D.U 10 BURPEES
3 R.F.T.
10 DB SNATCH 30/20
15 PULL UPS
REST 1:1
3 R.F.T.
10 H.C. & S.T.O.H 30/20
15 RING DIP
FOR TIME
80 T.T.B.
30 MT R. + 30 MT L.
(1DB OH LUNGES 25/20)
40 W.B. 20/14
20 B.M.U.
100 MT SPRINT
15′ A.M.R.A.P.
“COMPLEX” 80/60
7 D.L
5 H.P.C.
S.T.O.H
IF YOU BREAK
THE “COMPLEX”
DO 20 CAL.
27 – 21 – 15 – 9 – 6 – 3
C.T.B.
B.J.O. 24/20
H.S.P.U
30′ FIND 1 RM
OF
SNATCH
8 R.F.T.
200 MT RUN
5 STRICT PULL UP
8 STRICT RING DIP
A.M.R.A.P. 20′
20 B.O.T.B.L.
20 OH SQUAT 40/25
20 CAL
4 R.F.T.
2 RING MU
4 S.CLEAN 90/65
6 H.S.P.U STRICT
TEAM OF 2
1 K ROW
ACC.REVERSE S.U
1 K ROW
ACC.S.U.
1 K ROW
ACC D.U
For Time
6 set of
20 T.T.B (ub otherwise…)
after each set perform 20 air squat
F.T.
3 CLUSTER 60/40
200 m RUN
6 CLUSTER 60/40
400 m RUN
9 CLUSTER 60/40
200 m RUN
12 CLUSTER 60/40
400 m RUN
AMRAP 24′
3O PUSH PRESS 40/25
300 m RUN
30 B. SCALE
2 RFT
60 DU
9 STRICT RING DIP
60 DU
15 STRICT PULLUP
60 DU
9 S. RING DIP
EVERY 2′ X 8 SET
1 SQUAT SNATCH
(70% 1RM)
6 OH SQUAT
TEAM OF 2
4 RFT
400m ROW
12 BURPEE M.O.F.
300m RUN
60 JUMP ON PLATE
3 RFT
18 DL 90/70
24 LUNGES
rest 5′
5 RFT
5 P. CLEAN 90/70
3 BAR MU
20′ EMOM
15 PULL UP
16/13 CAL BIKE
18 WALL BALL
10 BOX JUMP 30/24
6+6 DB C&PRESS
13′ A. M. R. A. P.
17/12 CAL
5 PUSH JERK 80/60
6 R.F.T.
2 ROPE CLIMB
20 J. LUNGES
15 m H.S.W.
EVERY 2′ X 5 ROUNDS
3 DL + SHRUG
snatch grip deficit plate
(100% 1RM DI SNATCH)
3 R.F.T.
3 SQUAT SNATCH 70/50
9 KB A.SWING
15 MT + 15MT KB CARRY
16′ A.M.R.A.P.
30 DU
9 T2B
60 DU
12 C2B
2 R.F.T.
50 WALL BALL
50 CAL BIKE
50 H.P.C. 40/25
50 BURPEES
12′ A.M.R.A.P.
12 H.S.P.U.
6 DB OH SQUAT
24 SIT UP
E.M.O.M
5 PULL UP
5 T.T.B
MAX METER BEAR WALK
PUFFY NIPPLES
4 R.F.T.
20 BACK SQUAT
100% BW
400 MT RUN
TEAM OF 2
400 CAL
EVERY 3′
A) 10 H.S.P.U.
B) 6 STRICT PULL UP
every round switch exercise
FIND YOUR 2 RM
THRUSTER F.T.G.
5′ A.M.R.A.P.
5 THRUSTER 40/30
5 LUNGES OH
“CROSSFIT TOTAL”
1 RM BACK SQUAT
1 RM SHOULDER PRESS
1 RM DEADLIFT
Score is Total Weight
4 R.F.T.
21 H.P.C 50/35
3 RING M.U.
1 SHUTTLE SPRINT
A.M.R.A.P. 25′
9 DB SNATCH 30/20
9 TTB
18 WALL BALL 20/14
E.M.O.M 1’30”
1 SNATCH PULL
2 H.P.S
3 O.H. SQUAT
70% 1 RM SNATCH
“SWEAT J.T”
21-15-9
HSPU
RING DIP
PUSH UP
20 D.U BTW EXERCISE
SKILL SPLIT JERK
10′
A.M.R.A.P. 18′
2 S.JERK 80/65
4 F.SQUAT 80/65
8 B.O.T.B.
32 REVERSE S.U
21-15-9
O.H SQUAT 40/25
PULL UPS
9-15-21
THRUSTER 40/25
PULL UP
EVERY 3′ X 4 ROUNDS
300 MT RUN FAST
EVERY 3′ X 4 ROUNDS
250 MT ROW FAST
EVERY 3′ X 4 ROUNDS
20 CAL BIKE A.F.A.P.
6 R.F.T.
5 STRICT HSPU
12 TOUCH T.S
30 MT LUNGES
BACK SQUAT
3-3-3-3
85%
2-2-2-2
90%
1-1-1-1
95%
6 R.F.T.
35 D.U.
1 CLEAN 100/75
2 F.SQUAT
21 T.T.B.
16′ A.M.R.A.P.
5 BAR M.U.
15 BURPEES
300 MT RUN
28′ MIN EMOM
-T.G.U. Alt.
-17/14 CAL
-15 SWING 20/16
-REST
5’INTERVALS
1’ON 2’OFF
A.M.R.A.P. BURPEES
5’INTERVALS
1’ON 2’OFF
A.M.R.A.P. D.U.
1 RDS A.F.A.P.
400 MT RUN
9′ A.M.R.A.P.
10 BOX JUMP 24/20
10 D.B. ALT SNATCH 25/15
CORE WORK
7′ A.M.R.A.P.
7 C.T.B
21 W.B.20/14
REST
7′ A.M.R.A.P.
7 CAL
7 H.S.P.U
10 R.F.T
5 CLUSTER 70/50
30 D.U.
GYMN HEAVY DAY
EVERY 3′ FOR 6 SET
5 STRICT CHIN UP
10 SIT UP PVC
15 RING PUSH UP
1 RM OF GRIP LIFT
5’A.M.R.A.P
12 KB SWING 20/16
9 O.H.SQUAT KB
5 RDS FOR TIME
400 MT RUN
1 ROPE
15 H.S.P.U.
15′ EMOM
– RING M.U.
– W.B 20/14
– CAL
– D.L. 120/95
– AIR SQUAT
5′ A.M.R.A.P.
5 C.T.B.
10 P.SNATCH 40/25
5′ REST
3 RDS
45” H.S. HOLD
10 S.T.O.H. 40/25
8 R.F.T.
300 MT ROW
50 D.U.
400 MT RUN
2′ REST BTW ROUND
15′ A.m.r.a.p.
6 T.t.b.
9 Push up
12 Air Squat
In 5′ find
1 Heavy lift of
squat snatch
A.m.r.a.p.
1 Squat Snatch 80%
3 O.h Squat
6 B.o.t.b.
4 R.f.t.
45 Mt Lunges
15 Tuck up
30” H.s Hold
15 Burpee Touch
Heavy Day
5 x 5
Tempo F.Squat
@75 % 1 Rm
5′ A.m.r.a.p.
1 P.Clean
1 Thruster
1 S.t.o.h
@60/40
2′ On 2′ (off)
6 Set in Total
(3 A1 + 3 A2)
A1 500 Mt Row
A2 400 Mt Run
(2’off A1 S.d.h.p. A2 Step up Box)
21-15-9
Db/Kb Thruster 16/12
T.t.b.
9-15-21
Pull up
Deadlift 60/40
FOR TIME
2 Round
20 S. Chin up
40 Hang split db snatch 25/20
60 Push up (hr)
80 D.u. (Ub)
5 R.F.T
4 O.h.s 80/60
437 mt Run
*With m.b 20/14
3 R.F.T
12 Pistol (alt)
6 Bar M.u.
12 Box Jump 20/20
HEAVY DAY
STRICT PRESS
1-1-1 90/95%
3-3-3 85%
5-5-5 75%
15′ A.M.R.A.P.
PULL UPS
every time you break run 150m
21′ A.M.R.A.P.
8 SNATCH 50/35
1 ROPE CLIMB
16 WB 20/14
24 CAL
6 R.F.T.
2 DL 160/120
4 S. CTB
2 S. PARALLETTE HSPU
5 R.F.T.
500m ROW
50 DU
800m RUN
1′ REST
Every 3′
12 F.Squat 60/40
20 Cal Odd
1′ Rest
12 B.Squat 80/60
200 Mt run Even
1′ Rest
21-15-9
P.Press 50/35
Burpees O.t.b.
10’Rest
21-15-9
G.t.o.h 50/35
300 Mt Run
Cash in 2′ H.s Hold
5 R.f.t.
5 B.m.u.
40 D.u.
Cash out Max
rep H.s.p.u.
Every 3′ x 6 set
300 Mt Run
Max Box Jump
5′ A.M.R.A.P.
9 Ring Dip
9 Strict Press 40/25
Rest 10′
5′ A.M.R.A.P
6 M.Snatch 40/25
6 B.o.t.b.
FOR TIME
100 W.b
100 D.u
50 Pull up
50 Sit up
25 Pistol
25 Dl 120/90
For Time
25 P.Clean 80%
A.F.A.P.
every drop 50 Mt Run
3 R.F.T.
20 K2c
20 Push up
15 K2e
15 Diamond Push up
10 T2b
10 Clap Push up
1 Repetition Maximum
Back Squat
Bring Sally Up
60/40
A.M.R.A.P 24′
1 Round Cindy
15/12 cal
4 R.F.T.
3 Power Cluster 90/60
9 C2b
12 Triple Under
A.m.r.a.p 9′
1 Rope Climb Legless
8 Db Snatch 40/25
Every round Add
1 Rope Climb
2 Db Snatch
1K Backward Run
100 Reverse S.u
600 Mt backward
100 Reverse S.u
10 R.f.t
2 Ring M.u
12 Kb Snatch
Core Conditioning
5 Rounds
12 Tuck Up
12 B.b. Good Morning
6′ A.m.r.a.p.
6 Cal
6 T2b
12 J.Lunges
Rest 3′
Then Repeat
3 R.f.t.
50 Mt Walking Lunges
18 Ring Dip Strict
9 Dl 70% 1 RM
16′ E.M.O.M.
Odd 12 Push Up Clap+ 9 Box Jump
Even 200 mt Run
6 R.f.t.
6 Thruster 60/40
12 Kb Swing 32/24
10 Min Amrap
100 Burpees Touch
Max cal
3 Attempt to find max
distance broad Jump
As 2 person team
400 D.u
200 Sit up
100 H.p.c 60/40
50 C2b
2 ROUNDS F.T.
1 MILE RUN
45 WALL BALL 20/14
35 PUSH UP
25 DL 80/60
15 KNEES TO ELBOWS
3 ROUNDS EACH F.T.
15 DB P. SNATCH L.ARM 30KG
15 DB P. SNATCH R.ARM 30KG
15 DB F. SQUAT
100 DU
2′ REST IN BETWEEN ROUNDS
5 R.F.T.
10 STRICT PULL UP
10 m HANDSTAND WALK
10 STRICT HSPU
10 m LUNGES
5 R.F.T.
10 Pull up Strict
10 mt H.s.w.
10 Hspu Strict
10 mt Lunges
For Time
10 C&J 60/40
8 C&J 80/60
6 C&J 100/70
4 C&J 110/80
2 C&J 120/90
3 R.f.t.
100 Mt Run (BKW)
10 Pull up
200 Mt Run
20 Sit up
For Time
50 Wall Ball
40 Push up
30 Cal
20 Pull up
100 Mt sprint
20 Pull up
30 Cal
40 Push up
50 Wall Ball
5 R.F.T.
9 S.t.o.h 60/40 (Fat bar)
6 Ring dip
9 Front Squat 60/40
10 Rounds
3 Burpees
1′ Min M.ball G.t.s.
For Time
120 Hspu
4′ L-sit
Split Wod as you need
“Manion”
7 R.f.t.
400 Mt Run
29 B.Squat 60/45
10 R.f.t.
4 Db Snatch 40/30
1 Rope Legless
8 Cal
A.M.R.A.P.
12 Push up H.r
36 D.u
12 T.t.b.
D.T
5 Rounds
12 Deadlift 70/55
9 H.p.c 70/55
6 P.j 70/55
10 RDS
100 m SPRINT
TEAM WOD OF 2
3 km ROW
9′ AMRAP
4 RING MU
8 H. CLEAN 80/50
F.T.
30 DL 100/75
60 TTB
90 PUSH UPS
120 AIR SQUAT
150 DU
6 RFT
12 OHS 40/30
9 P. SNATCH
6 B. OTB
GYMNASTICS STRENGTH
7′ TO FIND
1 RM W.S. PULL UPS
EMOM 14′
ODD: 3 REPS 60% W. PU
EVEN: 20/15 HOLLOW ROCK
1 R.M C&J
G.I Jane
100 Burpees Pull up
5′ Rest
3 x Max Effort 250 mt Row
2 R.F.T.
60 P.Press 40/25
1,3 K Run
120 Air Squat
14′ A.M.R.A.P.
8 C2b
6 S.Snatch 60/40
16 Pull Up
6 S.Snatch 60/40
4 Round
1′ D.u
1′ Run (Sprint)
1′ Burpees
1′ B.j
1′ Rest
team of 2
4 rft I go u go
a row 500 m while
b accumulate d.u.
change and do it 2 times
then
a run 400 m
b accumulate d.u.
change and do it 2 times