Archivio WOD

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

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