Archivio WOD
SIAMO APERTI 7 GIORNI SU 7
ORARIO CLASSI
DA LUNEDI A VENERDI:
7:00/9:30/13:00
16:00/17:00/18:00/19:00/20:00
SABATO: 10:00/17:00
DOMENICA: 10:00
ORARIO OPEN BOX:
DA LUNEDI A VENERDI DALLE 7:00 ALLE 21:00
SABATO DALLE 10:00 ALLE 11:00
DOMENICA DALLE 10:00 ALLE 11:00
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OPEN workout 21.1
Teams of 2
10 Rounds (each)
300/250m Row sprint
-You go, I go-
15 min AMRAP:
25/20 Cal Assault Bike
15 Double DB Front squat
15 Handstand push ups
15 Double DB Front squat
15 Handstand push ups
21-15-9
Pull ups
15-12-9
Bar Facing Burpees
Rest 5:00
21-15-9
Toe to bar
15-12-9
Bar Facing Burpees
10 Rounds:
1 Squat Snatch
3 Power Clean & Jerk
30 Double Unders
Team Wod
@0:00
3 Rounds:
30/22 Cal Row
30 Push Ups
@15:00
3 Rounds:
35 Abmat Sit Ups
30 American Kettlebell Swings
@30:00
For Time:
30 Squat Clean Thrusters
Time Cap @ 42:00
20 min EMOM:
Min 1: 72 Double Unders
Min 2: 12 Alt Single Arm DB Devil’s Press
Min 3: Max Reps Box Jump
Min 4: Rest
WEIGHTLIFTING
Squat Clean
5×3
WOD
“REGIONALS 16.3”
104 Wall Ball Shots (20/14)
52 Pull ups
3 sets of:
3 Rounds
16/14 Cal Row
10 Deadlifts 80/60 Kg
-Rest 3:00 b/t set-
WEIGHTLIFTING
3 Position Snatch 5×3
WOD
“15 min CHIPPER”
“See you at the Bar” 🍻
WOD
Every 2 minutes (10 sets)
18 Wall Balls (20/14)
36 Double Unders
WEIGHTLIFTING
3 Position Clean
5×3
WOD
12 min AMRAP:
2-4-6-8-10…
Deadlifts 100/70 kg
Double DB STOH 22.5/15 Kg
V-ups
For Time:
100/80 Cal Assault Bike
125 Air Squats
ACCESSORY
4 Rds:
10 Floor Press (70-80% of 1RM)
12 Bodyweight ring Rows
WEIGHTLIFTING
3 Position Snatch
5×3
WOD
For time:
15-12-9
Thrusters 62/43 kg
Strict Pull Ups or Ring Rows
Team of 2
30 min AMRAP:
15/12 Cal Row
15 Push Ups
15 Hang Cleans 35/25 kg
Partner Workout
WEIGHTLIFTING
Push Jerk 5×3
WOD
Open 17.1
For Time:
10-20-30-40-50
Dumbell Snatches 22.5/15 kg
*15 Burpee Box jump overs dopo ogni round
(24”/20”)
5 Rds:
35 DU
6 Power Cleans
35 DU
20 Push ups
WEIGHTLIFTING
Power Clean + Hang Clean + Clean
4×3
WOD
3 Sets:
27-21-15
Wallballs
21-15-9
Row Calories
-2min rest b/t set-
5 min AMRAP:
12/9 Cal Assault Bike
10 Toe to bars
-Rest 1 min-
5 min AMRAP:
12/9 Cal Assault Bike
5 Burpees Pull ups
-Rest 1 min-
5 min AMRAP:
12/9 Cal Assault Bike
10 Toes to bar
5 Bar Muscle ups
WEIGHTLIFTING
Power Snatch + Hang Snatch + Full Snatch
5×2
WOD
12:00 AMRAP:
20 Power Clean & Jerk
15 Power Snatches
10 Thrusters
Team workout
WEIGHTLIFTING
Squat Clean + Hang Clean
5 x 2
WOD
3 Rounds:
10 OHS
50 Double Unders
-Straight into-
3 Rounds:
10 Thrusters
50 Double Unders
Partner Workout
2 sets:
20/15 Cal Assault Bike
25 AMSU
20/15 Cal Assault Bike
20 Deadlifts (80/60)Kg
20/15 Cal Assault Bike
20 Toes to bar
-Rest 5:00 b/t set-
WEIGHTLIFTING
Snatch Pull + Squat Snatch 5×4
2 Snatch Pulls + 2 Squat Snatch:
-2 sets @ 73% of 1RM Snatch
-3 sets @ 78% of 1RM Snatch
*1 Set every 90 Seconds*
WOD
Task Tabata
10 Rounds:
3 Power Snatches
3 Burpees Over the Bar
3 Power Clean & Jerk
3 Burpees Over the Bar
2 Sets:
12 min partner AMRAP:
2000m Row
90 Wall Balls (20/14)
20 RMU
Max Burpees box jump Over (24”/20”)
-Rest 6:00 b/t set
For Time:
21-15-9
Overhead Squats
Chest to bar
-Rest 5:00-
For Time:
45 Overhead Squats
45 Chest to bar
WEIGHTLIFTING
Power Clean + Hang Clean + Clean
5 x 2
WOD
(6 Sets)
2:00 AMRAP:
20/15 Calories Assault Bike
Max Distance Farmer Carry
-Rest 1:00 between sets-
For time:
50/40 Cal Row
75 DU
35 Handstand Push ups
75 DU
20 Deadlifts 125/85 Kg
75 DU
35 Handstand push ups
75 DU
50/40 Cal Row
WEIGHTLIFTING
Power Snatch + Hang Squat Snatch + Squat Snatch
5 x 3 complex
-2×3 @70% of max Squat Snatch
-3×3 @75% of max Squat Snatch
*1 set every 90 seconds*
WOD
10 min AMRAP:
15 Wall Balls (20/14)
5-10-15-20. . .
Toe to Bar
6 Rounds
12 Double DB/KB Power Cleans 22.5/15 kg
12 Double DB/KB Push Press
24 Abmat Sit Ups
WOD
27-21-15-9
Assault Bike Calories
15-12-9-6
Strict Handstand Push ups
-Rest 5:00-
27-21-15-9
Assault Bike Calories
Toes to Bar
“TOP GUN”
For Time:
400 Double Unders
50 Alt DB Devil’s Presses
60 Dumbbell Front Rack Lunges
Teams of 2 (1:1 Work:Rest)
50/40-40/32-30/24-20/15-10/8
Calories Assault Bike
WEIGHTLIFTING
2 Position Clean (Floor + Hang) 5×2
1 Squat Clean + 1 Hang Squat Clean
*Rest 90 sec b/t set*
METCON
4 Rounds:
20 Pull-ups
20 Abmat Sit Ups
10 Thrusters 50/35 Kg
10 Rounds:
16/14 Calories Row
12 Alt DB Hang Clean & Jerk 22.5/15 Kg
8 Burpees over the Rower
WEIGHTLIFTING
Snatch Pull + Squat Snatch 5×4
1) 2 Snatch Pulls + 2 Squat Snatch
*Rest 90 Seconds b/t set
WOD
15:00 AMRAP (Team of 2)
5 Strict Pull Ups (each)
10 Synchro Push Ups
“EXCALIBUR”
by Coach Alberto
Buy-in:
100 Double Unders
15-12-9
Deadlifts 100/70 Kg
Ring Dips
-Rest 3:00-
12-9-6
Deadlifts 100/70 Kg
Ring Muscle Ups
Cash-Out:
100 Double Unders
WEIGHTLIFTING
Power Clean + Hang Squat Clean + Squat Clean
5 x 1
-2 sets x 1+1+1 reps @72.5% 1 RM Clean
-3 sets x 1+1+1 reps @77.5% 1 RM Clean
*1 set every 90 sec
**Aumentiamo il carico in % rispetto alla settimana precedente
WOD
10 Rounds:
10 BB Floor Press
10 BB Front Squats
*BB weight 60/40 Kg
WOD
AMRAP 20 Min (Teams of 2)
M/M-2000 Row
F/F-1600m Row
M/F-1800m Row
-in remaning time-
Max Rounds of: (I Go, You Go)
20 Burpees Box Jump Over (24/20)
10 Power Snatches 60/40 Kg
3 Rounds
25 HSPU
20 Back Rack BB Lunges
25 Pull-ups
20 Back Rack BB Lunges
*Barbell weight 40/30 kg
WEIGHTLIFTING
Power Snatch + Hang Snatch + Squat Snatch
5×3
-2 sets x 1+1+1 reps @ 72.5% 1RM Snatch
-3 sets x 1+1+1 reps @ 77.5% 1RM Snatch
*one set every 90 seconds
WOD
3 sets
30/20 Cal. Assault Bike
30 Alt. DB/KB Hang Clean & Jerk 22.5/15 kg
30 Box Jump Over (20”)
-Rest 2:00 b/t set-
*Row or Ski-Erg 43/29 Cal.
OPEN 11.5
20 Minute AMRAP
5 Power Cleans 65/45 Kg
10 Toes to bar
15 Wall Balls 20/14 lbs
*Scaled version:
20 Minute AMRAP
5 Power Cleans 50/35 kg
10 Hanging Knee raise
15 Wall Balls 20/14 lbs
Part A
10 min AMRAP
10 Toes to Bar
15m Handstand Walk (7.5mx2)
-Rest 10 min-
Part B
10 min AMRAP
1,1,2,2,3,3,4,4…
Bar Muscle Ups
Power Clean & Jerk 80/60 Kg
WEIGHTLIFTING
Power Clean + Hang Squat Clean + Squat Clean
5 x 1
-2 sets x 1+1+1 reps @70% 1 RM Clean
-3 sets x 1+1+1 reps @75% 1 RM Clean
*1 set every 90 sec
METCON
5 Rds For Time:
10 Deadlifts 100/70 Kg
15 Hand Stand Push Ups
METCON
10 min EMOM:
200/175m Row
-Rest 2:00-
10 min EMOM:
5 Power Snatch 50/35 Kg
*Weight must be Touch and Go
**Scale weight as needed
-Rest 2:00-
10 min EMOM:
10 Bar Facing Burpees
METCON
Team of 2
200 Wall Balls 20/14 Lbs.
175 Syncro AMSU
75 Syncro HR Push Ups
*Wall Balls “I go you go” style
*Time Cap: 30 min
WEIGHTLIFTING
Power Snatch + Hang Snatch + Squat Snatch
5×3
-2 sets x 1+1+1 reps @ 70% 1RM Snatch
-3 sets x 1+1+1 reps @ 75% 1RM Snatch
*one set every 90 seconds
METCON
10-9-8-7-6-5-4-3-2-1
American Kettlebell Swing 24/16 kg
30 Double Unders
*Time Cap: 10 min
**sub DU with 60 Single Unders
METCON
4 sets (new set every 10 min)
15/12 Cal. Assault Bike
12 Thrusters (40/30)kg
15/12 Cal. Assault Bike
9 Thrusters (40/30)kg
15/12 Cal. Assault Bike
6 Thrusters (40/30)kg
METCON
For Time
200 Double Unders
40 Deadlifts 100/70 kg
80/65 Cal Row
40 Deadlifts 100/70 kg
200 Double Unders
3 ROUNDS
12 Chest to bar Pull-ups
9 Burpees over the bar
6 Front Squats (80/60)kg
-Rest 5:00-
FOR TIME
36 Chest to bar Pull-ups
27 Burpees over the bar
18 Front Squats (80/60)kg
WEIGHTLIFTING
Power Clean+Hang Squat Clean+Squat Clean
5 x 1 (1 set Every 2 minute)
-2 sets x 1+1+1 reps @65% 1 RM Clean
-3 sets x 1+1+1 reps @70% 1 RM Clean
CONDITIONING
Time Trial
2000 m Row
*record the score for future reference
2 SETS
25/20 Cal Assault Bike
25 Push Ups
30 Alternating Step Ups (24/20)
100 Double Unders
30 Alternating Step Ups (24/20)
25 Push Ups
25/20 Cal Assault Bike
-Rest 3:00 between sets-
3 SET (Every 5:00 min)
5 Squat Cleans (60/40)
4 Squat Cleans (70/50)
3 Squat Cleans (80/55)
2 Squat Cleans (90/60)
1 Squat Cleans (100/70)
*Pesi in KG
**Scalare i pesi se necessario dando priorita’ assoluta alla forma corretta del movimento
For Time
Row 1,6 km
50 Wall Balls 20/14 lbs
50 Hollow Rocks
Row 1 km
50 Hollow Rocks
50 Wall Balls
Row 1,6 km
Happy New Year!
DIVIDE AS YOU LIKE
80 Push Ups
80 air squats
80 sit ups
80 box step ups
Then Straight into
21-15-9
Thruster 40/30 kg
Pull-up
See You 2020…
3 ROUNDS
20 DL 40/25 kg
20 Burpees
20 FLoor Press 40/25
20 Jumps over the BB
20 Power Snatch 40/25
20 SU
WOD
10 rounds
30 Double Unders
5 Hang Power Cleans 60/40 kg
5 V-ups
+ surprise
WOD
7 ROUNDS
21 Sit-ups
Handstand Walk 7 m
3 GTOH 60/45 kg
WOD
Every 2:30 x 8 rounds
5 tempo Front squat 2-2-2-1
WOD OUTDOOR
Every 2:30 x 8 rounds
5 tempo Front squat 2-2-2-1
WOD
4 ROUNDS
Run 400 m
Dumbbell Farmers Carry 22,5/15 kg 100 m
Handstand Walk 10 m
WOD
Every 3 mins for 30 mins do:
12/8 ROW Calories
WOD OUTDOOR
Every 3 mins for 30 mins do:
12/8 ROW Calories
WOD
Overhead Squat
2-2-2-2-2-2-2
WOD OUTDOOR
Every 2’ 10 Rounds
2 OHS
WOD
Row Cal
Russian Kettlebell Swing 32/24kg
GHD Sit-up
Burpee Box Jump Over 24/20 in
WOD OUTDOOR
4 ROUNDS
Run 400 m
18 Gluten Bridges
18 V-Ups
18 Burpees
WOD
For Time
Row 1,6 km
— then —
4 Rounds
25 Push-ups
15 Hang Power Cleans 43/30 kg
15 V-ups
WOD OUTDOOR
For Time
Row 1,6 km
— then —
4 Rounds
25 Push-ups
15 Hang Power Cleans 43/30 kg
15 V-ups
WOD
FOR TIME
5 Rounds
25 DU
10 Bar Facing Burpees
7 Deadlifts 125/80 kg
WOD OUTDOOR
FOR TIME
5 Rounds
25 DU
10 Bar Facing Burpees
7 Deadlifts 125/80 kg
WOD
FOR TIME
3 ROUNDS
18/12 Bike Cal
15 CTB
12 OHS 50% 1RM
WOD OUTDOOR
FOR TIME
3 ROUNDS
18/12 Row Cal
20 Push ups HR
12 Overhead Squats 50% 1RM
WOD
Each For Time
Row 5x 500 m
Rest 1:1
WOD OUTDOOR
Each For Time
Row 5x 500 m
Rest 1:1
WOD
Clean & Jerk 1-1-1-1-1-1-1
WOD OUTDOOR
Every 2’ x 24’ (12 rounds)
3 CJs
No touch n go ( drop solo se necessario )
WOD
For Time
200 Double Unders
100 Sit-ups
50 Power Snatches 40/30kg
WOD OUTDOOR
For Time
200 Double Unders
100 Sit-ups
100 Dumbbell Power Snatches 22,5/15 kg
WOD
AMRAP 15’
6 H. P. C. 40/30kg
10 Push-ups
15 Air Squats
WOD OUTDOOR
AMRAP 15’
6 H. P. C. 40/30kg
10 Push-ups
15 Air Squats
WOD
20 rounds of:
max rep Row Calories 20 secs
Rest 40 secs
WOD
Front Squat
2-3-5-10-2-3-5-10
WOD
3 rounds for time
5 Bar Muscle-ups
Handstand Walk 10 m
15/10 Bike Calories
Rest 5 mins
2 rounds for time of:
5 Bar Muscle-ups
Handstand Walk 10 m
15/10 Bike Calories
WOD
For Time
100 Air Squats
25 Strict Pull-ups
75 Air Squats
20 Strict Pull-ups
50 Air Squats
15 Strict Pull-ups
WOD OUTDOOR
For Time
100 Air Squats
50 sit ups
75 Air Squats
40 sit ups
50 Air Squats
30 sit ups
WOD
5 ROUNDS
60 Single Unders
15 Kettlebell Swings 24/16 kg
15 Box Jumps 24/20 in
10 Strict HPU
WOD OUTDOOR
5 ROUNDS
60 Single Unders
15 Kettlebell Swings 24/16 kg
15 Box Jumps 24/20 in
10 Stricht hspu / box pike push up
WOD
5 intervals, each interval for time, of:
15 Overhead Squats 40/30 kg
Row 500 m
Rest 3 mins between each interval
WOD OUTDOOR
5 intervals, each interval for time, of:
15 Overhead Squats 40/30kg
Row 500 m
Rest 3 mins between each interval
WOD
15’ AMRAP
30 DU
7 Hand Release Push-ups
5 KTE
WOD OUTDOOR
15’ AMRAP
30 SU
7 Hand Release Push-ups
5 V ups
WOD
For Time
Deadlift 2-3-4-5-6-7-8…..
HP C&J 2-3-4-5-6-7-8…
50/30 kg
WOD OUTDOOR
For Time
Deadlift 2-3-5-10-2-3-5-10
HP C&J 2-3-5-10-2-3-5-10
50/30 kg
WOD
10 – 1 // then back ?
Bumper Floor Press 20/15 kg
Burpees
Air squat
GTOH 20/15 kg
WOD OUTDOOR
15 – 1 – 15
Bumper Floor Press 20/15 kg
Burpees
Air squat
GTOH 20/15 kg
WOD
For Time
Run 500 m
then
15-12-9-6-3
Deadlift 100/70 kg
Box Jump 24/20 in
then
Run 500 m
WOD OUTDOOR
For Time
Row 500 m
then
15-12-9-6-3
Deadlift 100/70 kg
Tuck Jumps
then
Row 500 m
WOD
6 ROUNDS
10/7 Row Calories
100 m DB Farmers Carry 22,5/15 kg
10 DB Push Press 22,5/15 kg
10/7 Row Calories
Rest 2’ between each round
WOD OUTDOOR
6 ROUNDS
10/ 7 CAL ROW
20 BB FRONT LUNGE 40/25 kg
15 BB PUSH PRESS 40/25 kg
10/7 CAL ROW
Rest 2’ between each round
WOD
FT
100 Double Unders
30 Knees-to-elbows
15 Back Squats (65% 1RM)
100 Double Unders
24 Knees-to-elbows
12 Back Squats (65% 1RM)
100 Double Unders
18 Knees-to-elbows
9 Back Squats (65% 1RM)
WOD OUTDOOR
FT
CASH IN 50 Push Ups
100 Double Unders
30 Sit ups / V ups
15 Back Squats 70/45 kg
100 Double Unders
24 Sit ups / V ups
12 Back Squats 70/45 kg
100 Double Unders
18 Sit ups / V ups
9 Back Squats 70/45 kg
CASH OUT 50 Push Ups
WOD
For Time
“Isabel”
30 Snatches 61/43 kg
WOD OUTDOOR
For Time
“Isabel”
30 Snatches 61/43 kg
WOD
Every 2′ x 20’
4 Squat Clean and Jerk
WOD OUTDOOR
Every 2′ x 20’
4 Squat Clean and Jerk
WOD
AMRAP 15’
3 Chest-to-bar Pull-ups
6 Hand Release Push-ups
9 Russian Kettlebell Swings 32/24 lg
12 Wall Balls 20/14 lbs
WOD OUTDOOR
AMRAP 15’
6 KB/ DB ROW
6 Hand Release Push-ups
9 Russian KB/DB Swings 32/24kg
12 Jumping Air Squats
WOD
For Time
Row 500 m
21 Bar Facing Burpees
Row 500 m
15 Bar Facing Burpees
Row 500 m
9 Bar Facing Burpees
WOD OUTDOOR
For Time
Row 500 m
21 Burpees
Row 500 m
15 Burpees
Row 500 m
9 Burpees
WOD
3 Rounds, each round for time
10 Overhead Squats 60/45kg
Row 1000 m
Rest 3 mins between each round.
WOD OUTDOOR
3 Rounds, each round for time
10 Overhead Squats 60/45kg
Row 1000 m
Rest 3 mins between each round.
FT
50 Sit-ups
25 BB ROW
40 Sit-ups
20 BB ROW
30 Sit-ups
15 BB ROW
20 Sit-ups
10 BB ROW
10 Sit-ups
5 BB ROW
WOD OUTDOOR
3 RFT
50 Sit-ups
Top Push-up Hold 1 min
WOD
EMOM 40’
MINS A
1 HANG POWER SNATCH
MINS B
1 CAL
Add 1 snatch and 1 cal until failure. When fail.. Continue with 6 reps less until end of 40 min
WOD OUTDOOR
EMOM 40’
MINS A
1 HANG POWER SNATCH
MINS B
1 CAL
Add 1 snatch and 1 cal until failure. When fail.. Continue with 6 reps less until end of 40 min
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
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
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
WOD
Every 2’ for 30’
1 Snatch (pick load)
WOD OUTDOOR
Every 2’ x 20’
1 PS + 1 HPS + 1 OHS
15 – 12 – 9
Clean and Jerk 60/40
CTB
OUTDOOR
Clean and Jerk 60/40
Push Ups HR
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
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
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
21-15-9
Erg Calories
Power Clean 40/30 kg
Push Presses 40/30kg
3 RFT
Run 400 m
21 Hollow Rocks
7 Bar Muscle-ups
7 RFT
15/10 Bike Cal
16 Alt Single Arm DB Power Snatches 25/17,5
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
21-15-9
Handstand Push-up
Ring 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
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