Archivio WOD
“No more dry”
88 DU
29HSPU
70 DL 70/45
19 ring/bar MU
Ladder of c&j
50-60-70-80-90-100
25-35-45-55-65-75
“Thor complex”
1rm
21-15-9
Snatch 50/35
BJ
DL 50/35
Wod team of 3
40-36-32……4-8-12…..40 of
Kb Russian swing 24/16
Sit ups mb
CTB
DU UB
Buona Pasqua da tutto il TEAM B SIDE!
Ci vediamo domani👊🏻
LUCE
Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats
MAGIC BOX 📦 Murph stile games 20 pull up 40 push up 60 squatX5
MANUEL5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters
MANION
Seven rounds for time of:Run 400 meters
60-40kg Back squat, 29 reps
DIANE/ ANNIE/ KAREN
21/15/9 DL 100/75kg hspu
50-40-30-20-10 DU-SIT UP
150 wall ball normal targ. 20/14#
WOD 500
100 wall ball
100 burpees
100 cal row
100 American swing kb 24-16
100 hspu
Total n: 500. U can mix it
If u finish it under 30′ tc u add 10 MU (bar or ring)
BACK TO THE BASICS! 
CL1 style
EMOM 10′3 strict pull up
3 ring dip
1 CJ 70%
EMOM 10′
3 hspu (kip)
3 down and up
1 Snatch 70%
30-Minute AMRAP of:1 rope climb (rx+ legless)
5 front squat 80-50 kg,
10 pistol
15 mbc heavy
20 cal row/15 for gilrzzzzzz
25 du UB
10-Minute AMRAP of:30 Double-Unders UB
15 Power Snatches, 50-35 kg
4′ active rest
10-Minute AMRAP of:
30 Ttb
15 Kb snatch 24-16
🎱🏐⚽️🏀🏈🎱🏉♦️♥️♣️♠️
The FAT BURN🌶🔥🔥🔥🔥
A1. 300 Double Unders for time and on the minute perform 20 Gymnastics Push Ups
– 5′ rest
A2. 100 Pistols for time and on the minute perform 10 Hip Extension
– 5′ rest
B1. 15′ EMOM of:
minute 1 – 15/10 Calories Assault Bike/ 20 cal row
minute 2 – max Shuttle Run 15m
minute 3 – 12 Alternating DB Snatch 25-15 kg
– 5′ rest
B2. 3 rounds for time of:
3 Rope Climbs
12 Back Squat @bodyweight
Note: Barbell taken from the ground
Hey every bodyyyyyyyy it’s CATERINA’s B DAY
WOD
34 Ghd
Then 3 Rounds of the Following:
-29Kettlebell Swings (American) 24-16
-3 DL 105-140kg
-1 Thruster 70-45kg
-9 front squat 70-45 kg
-8 Burpees
-3 Squat Cleans 70-45 kg
Then finish with 34 Box Jumps for CATERINA(24in/20in)
Heavy ZEUS
Team WOD 2
“Zeus”
Three rounds for time of:
30 Wall ball shots, 20 pound ball
50-35kg Sumo deadlift high-pull, 30 reps
30 Box jump, 30″/24″
50-35kg Push press, 30 reps
Row 30/20 calories
30 Push-ups
Body weight Back squat, 10 reps
WOD:
10 intervalli 2′ on : 2′ off
intervalli 1 – 5
9 Burpees
7 Hang Power Snatch @50-35kg
5 Bar Muscle Ups
intervalli 6 – 10
5 Power Clean @50-35kg
7 Toes to Bar
9 Burpees
Note: Restart each interval from where you left the previous one.
17.5 THE ENDDDDDDD!
Giovedì
“The little hopper”
Mercoledì
Team of 2
100 CAL ASS BIKE/handstand
80 KB DL 32/24/squat hold
60 KB RUSSIAN SWING 32/24/hollow hold
40 floor press 40/25/plank
20 CTB/L sit hold parallet
Martedì
“Total CrossFit”
1rm back squat
1rm shoulder press
1rm dead lift
Wod
“D.T.”
5RDS FT
12DL 70/45
9H.P.CLEAN 70/45
6P.JERK 70/45
Lunedì 10’EMOM
Complex 70/45
1+1+1
Squat clean
Front squat
Fast split jerk
4’rest
10’AMRAP
4pull ups
6TTB
8WB 20/14
Plus:
CTB
TTB UB
WB 30-20
17.4
“Fight gone bad”
1’wb 20/14
2’SDHP 35/25
3’BJ 20/18 inch
4’push press 35/25
5’row
6’rest
3rds
“Core work”
10back extension plate 15/10
10 evil wheel
5×5 front squat (75/80%)
WOD
10lunges front rack 40/25
10 ring dips
10 slam ball over the shoulder heavy
10rds
Team wod 3
“Mad dog”
1mile run
150 cal row
100bj 30/24
50 hspu
12 rope climb
WOD
10′ EMOM
1’farmer carry 30mt 40/30 each
2′ 1rope climb
5′ rest
10’EMOM
1′ 10 push ups db +
5 db clean 20/10
2′ 20 sit ups
17.03
300DU
Metcon (Time)
For Time:
40 Wall Balls (20/14)
30 Burpees
20 Ring Muscle up
30 Burpees
40 Wall Balls (20/14)
T.C 25′
Core Work
10 rds
1 min Plank Hold (Elbows)
1 min Squat Hold
Metcon (Time)
2 Partner:
Buy In – 2500 m Row
Then:
(Alternate with Partner – 10-10 all movements…9-9…8-8)
10-9-8-7-6-5-4-3-2-1
Pull Ups
Hang Squat Clean (40-25kg)
Push Press (40-25kg)
Cash Out – 1600 mt run
WOD:
30’EMOM of:
minute 1 – 7 Wall Balls @20/14lbs + 7 Power Clean @50-35kg
minute 2 – 15/10 Calories Assault Bike
minute 3 – 7 Overhead Squat @50-35 + 7 Bar lateral Burpees
minute 5 -20/15 Calories Assoult Bike
minute 6 – REST
LET’ s Castro decide! 17.2
For time: (21-15-9 complex RX)21 pull-ups
15 chest 2bar
9 muscle-ups bar
1.6 k run
21 pull-ups
15 chest 2bar
9 muscle-ups bar
Complete as many rounds as possible in 10 minutes of:10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating
5′ rest
Complete as many rounds as possible in 10 minutes of:
10 sumo DL 100-75
20 hollow body
30 tripl.under
STRENGTH
A1. Back Squat – 1-3 reps @87-90% x 5 sets
– 1′ rest
A2. Push Press – 1-3 reps @85-90% x 5 sets
– 2’ rest
CONDITIONING
B. 3 Rounds for time:
20 Bar Facing Burpees
10 Squat Clean & Split Jerk 70-45 kg
Strength
Thruster From Rack – 4 x 3 @climbing – Rest 90″
WOD
AMRAP 18’
100 Double Unders
45 Medball Clean @20/14lbs
30 Push Ups
15 Chest to bar Pull Ups
17.1 let’s do Mr. Castro talk…😏🇺🇸
SKILL OF THE DAY: “STRICT DAY”
– Strict toes To Bar 3×5
– Strict pull up 10-8-6-4-2 (5 arch body rock fra le serie)
– Tempo Pull Up 3×3
– Handstand hold wall facing
3 set: 0:40 on – 0:20 off
– Strict Handstand Push Up Wall facing 3×5
– Strict HANDSTAND Push Up BACK To Wall
10-8-6-4-2 (5 hollow body rock fra le serie)
– Tempo Ring Pull Up in false Grip con Palline 3×3
– Tempo Ring Dip 3×3
– Ring Dip (no Kipping!)
10-8-6-4-2 (10 V ups tra le serie)
WOD:
10’EMOM : 3 ring Mu -3 slam ball – jumping the bench(sideway)
Metcon (Time)
7 Rds
15 Pull Ups
15 Power Cleans (50-35 “fat bar”)
15 Box Jumps (24/20)
25′ T.C.
MARTEDÌ 21:
TEAM WOD of 2 – switch as needed:
For time:
300 Double Unders
120 Power Clean 60-40
800mt Run as a team
200 Double Unders
90 Bar Muscle Ups
600mt Run as a team
100 Double Unders
60 DB Box Overs 20-15kg
400mt Run as a team
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 50-35 kg
4′ active rest
10-Minute AMRAP of:
30 Ttb
15 Power clean 50-35 kg
30-Minute AMRAP of:
1 rope climb (rx+ legless)
5 front squat 80-50 kg,
10 pistol
15 mbc heavy
20 cal row/15 for gilrzzzzzz
25 du UB
EMOM 10′
3 strict pull up
3 ring dip
1 CJ 70%
EMOM 10′
3 hspu (kip)
3 down and up
1 Snatch 70%
Metcon For Time:
33-27-21-15-9
Deadlift 100-70
50 Double Unders(UB rx+/ X3 of u got SU)
(20’Max)
Accessory Work
5 Rounds
12 Barbell Sit Ups
1 min Handstand Hold
Metcon (AMRAP – Reps)
20′ min Amrap
20 Power Cleans (60-40)
20 STOH (60-40)
20 Back Squats (60-40)
😏Max Bar Mu UB /scaled C2B UB/ ring row ub
* Scored by max 😏….
A)
15 min Amrap
1000m Row
100 Wall Balls (30/20)
Max Toes to Bar
B)
10 min Amrap
12 Box Jump Overs (24/20)
6 Thrusters (50-35)
6 Bar lateral Burpees
30-Minute AMRAP of:
5 Barbell row (60/35kg)
10 diamond Push-ups
15 Box Jumps, 24″-20″
10 hollow body
5 man maker 20-15kg/scaled the weight or with 10 up and down
Metcon (Time)For Time:
30-20-10
Cal. Row
OVHS (50/35kg)
Burpee over Rower (lateral) /scaled: over the bar
Core Work
” Durante Core ”
5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –
9 bar mu /scaled burpees pull up
42 wall ball heavy 30/20#
6 bar mu
30 wall ball
3 bar mu
18 wall ball
Scale as needed
WL COMPLEX:
1 clean pull
1 hang high clean
1 below knee clean
1 squat clean
2 split jerk
Metcon (Time)
For Time:
27-21-15-9
Cal. Assault Bike /row /ski Erg
Chest to Bar
Slam Ball (50/40/25) go heavy
“CHECCO”
Max effort 5 rounds:
1′ DL BW
1′ sit up with mb bouncing on the wall 20/14#
1′ strict pull up (half movement) above the bar/ elbow 90′
1′ sprow
(1′ rest each round)
20min AMRAP
3 deadlifts 160/115kg
6 bar facing burpees
9 HSPU (deficit)25 kg plate
12 GHD sit ups
15 cal bike
Skills: HSC. PP. SDLHP. TH.
“TABATA U GOTTA BE KIDDING”
Tabata Hang Squat Cleans, Tabata Push Press, Tabata Sumo Dead-lift High Pull, Tabata thruster.
Men use a 40kg barbell, women 25kg. For each exercise, 8 complete eight periods of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute before moving on to the next exercise.
10′ for for find your 75% of clean and jerk. (Squat clean and split jerk)
FROM SARA SIGM. W101
ONE CLEAN AND JERK EVERY 30″ FOR 50 ROUNDS!
Back squat from the rack (10×1 @80-85%)Complete a rep every 1′
Metcon (Time)
For Time:
21-18-15-12-9-6
SHSPU (strict hspu) /SCALED:pike push up/ strict press with db (heavy)siting on the box
Toe to Bar
“Nasty girls”
Three rounds, for time of: 50x squat, 7 muscle-ups, 10 hang power cleans (70-45)
4′ rest. Than
TABATA THIS:
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Dead by…. you decide. Max time 10′
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Power clean /push jerk 1 Rm 10′
Perform a set every 1:45
Metcon (Time)
For Time:
100 Power Cleans (70-45)
* Every min perform 5 Bar Facing Burpees until 100 PC are performed *
Metcon (AMRAP – Reps)
Teams of 2
20 min Amrap
100 Cal. Assault Bike ~200 cal ROW
100 Chest to Bar
100 Front Squats (70-50)
100 KB Swings (28-20)
FIND 1 RM DL 10′
10 Rounds40 Double Unders
15 Burpees
7 Deadlifts (100-80)
“Nightmare”
200 DU
100 DL 100 /70 kg
50 hspu
Every 5′ perform 5 /3mu (ring or bar)MAN/5 burpees pull up FEMALE
U can mix it! 👊🏻
TIME CAP… life!❤
NICOLE
AMRAP in 20 minutes of: Run 400m, max reps of pull-ups. Note the number of pull-ups completed each round.
For time: 10-9-8-7-6-5-4-3-2-1 reps rounds of: Deadlift (1.5x bodyweight), Bench press (1.0x bodyweight), Clean (0.75x bodyweight). Complete all repetitions of each station for that round, prior to moving to the next station. When all three stations are complete for that round, move to the next round.
Rx PLUS: SQUAT CLEAN!
Time CAP 40′
WOD
40′ emom
A) 20 wall ball 20-14
B) 10 DL 60-35 kg
Accumulate DU for the remaining time.
CHELSEA
Each minute, on the minute, for 30 minutes do: 5x pull-ups, 10x push-ups, 15x squat. Score = complete rounds before failure.
Metcon (Time)
For Time:
27-21-15-9
Cal. Row
Bench Press from flor (60-35kg)
10 min Time Cap:
Rest 5 Minutes
Metcon (Time)
For Time:
27-21-15-9
Cal. Assault Bike
KB Swings (32-24) American
10 min Time Cap
Filthy fifty
For time:
50x box jump (24-20 inch box),
50x Jumping pull-ups,
50x kettlebell swing (28-20)
50x Walking Lunge steps,
50x Knees to elbows,
50x Push press (20-15 kg),
50x Back extensions,
50x Wall ball shots (20-14pound ball),
50x burpee,
50x Double unders.
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
“MOORE”/
20′ A.M.R.A.P./
1 ROPE CLIMB/
400MT RUN/
MAX REP H.S.P.U. U.B./
Metcon (Time)
For Time:
21 DB Snatch altern.(30-20kg)
42 HSPU
63 Pull Ups
84 Push Press (40-25kg
105 Double Unders
* 25 min Time Cap *
2RM (1cluster+1thruster)
” True Grit ”For Time:
2000m Row – 3miles Ass. bike- 2k sky Erg-300 Du
– Every minute complete –
” Death by Thrusters “(40-25kg)
*At the 1 min mark, get off the rower and complete 1 Thruster. At the 2 min mark get off the rower and complete 2 Thrusters, and so on until you complete the 2k row*
17’min Time Cap
Back Squat (1 Rep Max) from the rack
12′
Metcon (Time)
For Time:
27-21-15-9
Weighted Lunge Steps *(70-45 kg from the ground)
Toes to Bar
* Each step counts as 1 Rep, Weight can be held in Front or Back rack position. *
Finisher:………???
Metcon (AMRAP – Rounds and Reps)10 min Amrap
15 burped Box Jumps over (24/20)
15 Slam Ball (50/40)
Rest 2 mins
Metcon (AMRAP – Rounds and Reps)
10 min Amrap
15 GHD’s
15 DL (100/80kg)
Metcon (Time)
For Time:
1.3 k run
125 HSPU
100 Cal. Assault Bike or sky Erg
75 Power Cleans (50-35kg)
2000m Row
25 Shoulder to Overhead (70-45kg)
Dead by Front Squats (5×1 @70% )
*Complete a set every 1’*
Metcon (Time)
4 Rounds
25 Wall ball
25 KB Swings (32-24)
25 Box Jumps (30-24″)
25 gob. Squat (32-24)
MAX ROUNDS IN 3′ OF:
3 DL 70-45kg
6 HANG POWER CLEAN 70-45kg
9 FROM SH.2 OH 70-45kg
REST 1 MINUTE
*REPEAT FOR A TOTAL OF 5 CYCLES 😅
39′ AMRAP
39 American swing 32-24 kg
39 wall ball 30-20#
39 From ground 2OH 40-25kg
39 ov.head squat 40-25kg
39 sumo kb DL 32-24kg
39 mbc 30-20#
39 Russian twist with the mbc 30-20#
Olympic Lifting Total (Total Weight)
Snatch (1 rep max)
Clean & Jerk (1 rep max)
Metcon (AMRAP – Rounds and Reps)
10 min Amrap
2-4-6-8-10-12 . . . .
Push Press (50-35kg)
Front statics Lunges (50-35kg)
* Everytime the bar is dropped perform 6 Burpees. NO RESTING ON THE FRONT!!!!
3′ REST
10 min Amrap
4-8-12-16-20-24…
Toes to Bar
Slam ball 🏀 (heavy)
15′ min Amrap8 Power Cleans (185/125)
8 Toes to bar
8 Bar Facing Burpees
8 evil wheel
Accessory Work
Sled Push
5x25mt (Heavy)
– rest as needed b/t sets-
TRIPLET
Front Squat (4×10 @50%)Perform a set every 2:00.
Metcon (Time)
3 Rounds:
30- Power Snatch (75/55)
100- Double Unders
3 RM DL
For Time:
50 GHD’s
35 Slam Ball (50/25)
20 Bar Muscle Ups
35 Slam Ball (50/30)
50 GHD’s
1) 50 du ub,2rope climb,2c&j 35/50kg X3 round 4′ rest 2) 27-21-15-9 wall ball 14-20# snatch db 25-15 kg 4′ rest 3) 21-15-9 cal row-hspu
Pumping Iron
https://m.youtube.com/watch?v=Tfc5wNClQpo 😳
Team wod! 🎄🎄🎄
50 burped box jump (every 30″ :1clean and jerk 60-40)
4′ rest
50 c2b (every 30″ :1clean and jerk 70-50)
4’rest
50-75 cal Ass bike or 100-125 cal row- ski erg (every 30″ :1clean and jerk 80-60)
NASTY GIRLS
Three rounds, for time of: 50x squat, 7 muscle-ups, 10 hang power cleans (135#)
12′ AMRAP
20 Cal. Row
20 T2B
20 Wall Balls (20/14)
2′ rest
12′ AMRAP
20 lunges
20 push up
20 Russian twist
Lesson n’1 : “HAVE FUN”!
“Diane”
21-15-9 reps for time of: Deadlift 100-75kg , Hand Stand Push Up (any style)
T.C 12′
3′ rest
“Jackie”1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
T.C. 12′
“Schmalls”
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 28-20
10 Handstand push-ups
Then,
Run 800 meters
Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
15′ AMRAP
10 mbc
10 sit up /mb
2 strict+2press+2push jerk (tot6rep) 35-50kg
Complete as many rounds in 20 minutes as you can of:
Deadlift, 9 reps 120-90 kg
8 Muscle-ups (ring)
Squat clean, 9 reps 70-50 kg
For time:100 static lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 3.50 mt
50 Box jump, 24 inch box
25 Overhead squats, 30- 20kg
25 L-pull-ups
50 Sit-ups
For time: 80 -60 kg front squat, 20 reps
40 Toes to bar
60 Kettlebell swings 32-24
SKILLS : KETTELBELL swing 1 arm and snatch
“Luce”Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups (bar) /scaled burpees pull up
100 Squats
3-3-3-3-3-3 CLEAN (3-3-3 power clean/same weight/3-3-3 squat clean)
Complete as many rounds in 15 minutes as you can of:Push jerk, 5 reps 60-40kg
7 burpees Box jumps over
9 DL 60-40kg
10′ 1 Rm of the day of SNATCH
Five rounds for time of:
40 Double-unders
30 Box jumps, 24′-20′
20 Kettlebell swings, 28-20kg
10′ AMRAP
5 Pull-ups
10 Push-ups
15 Squats
3’rest
10′ AMRAP
15 wall ball 30-20-14..# make it heavy!
10 down and up
5 snatch (any style) 60-40kg
CONDITIONING
A. 3 rounds for time of:
400m Run
25 Burpees Pull Ups
GYMNASTICS
B. 3 rounds not for time of:
10 Strict Supinated Grip Pull Ups
20 Strict Handstand Push Ups
30 Alternating Pistols
Heavy complex 5DL 5HANG SQUAT CLEAN 5SHOULDER2Ov.HEAD 5FRONT SQUAT 10′ for find the max u can do.
Complete as many rounds in 15′ minutes as you can of:
Strict press 5 reps 50-30
10 front SQUAT 50-30
20 Double-unders UB
30 kb snatch altern. 24-16
For time:Row 30 calories
40-25kg From ground2ov.head, 30 reps
Rope climb, 3 ascents
30 Kettlebell swings, 24-16
Row 20 calories
50-35kg From ground2ov.head 20 reps
Rope climb, 2 ascents
20 Kettlebell swings, 24-16
Row 10 calories
60-45 kg From ground2ov.head,10 reps
Rope climb, 1 ascent
10 Kettlebell swings, 24-16
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Back squat from the rack 5×5
Evento 14. Games 2016
200 mt sky Erg
50 du
200 mt row
50 du
0.4 miles bike
50 du
200 row
50 du
200 mt sky Erg
Sled pull 50 indoor 50 kg plus 30 plus sled 15 mt
4 Suggerimenti per Accelerare il Recupero Muscolare
Oggi ti vorrei dare dei rapidi consigli per un recupero muscolare veloce. Scommetto che sai lavorare duro per ottenere il massimo dal tuo allenamento di sollevamento pesi, piuttosto che nella tua disciplina sportiva di endurance. Ma sei sicuro di sfruttare al meglio i tuoi giorni di riposo? Prendi questi piccoli consigli per un recupero muscolare più rapido.
Passi la settimana a svolgere i tuoi allenamenti quotidianamente. Ti piace allenarti e fare sport e io aggiungo che fai bene. Ma lo fai in maniera consapevole? Tra gli allenamenti prenditi delle pause per permettere ai muscoli di recuperare. E’ giusto farlo. In questo modo raggiungerai gli obiettivi di potenziamento che ti sei prefissato. Il recupero ovviamente non vuol dire stravaccarsi davanti alla TV e abbandonare il cibo sano per il cibo spazzatura. Quello che fai nei giorni OFF è altrettanto importante. Il recupero è indispensabile quanto gli allenamenti che svolgi in palestra, su una pista di atletica o in sella alla tua bici.
Ecco un semplice promemoria sui modi efficaci per integrare il tempo libero o di riposo con il tuo allenamento.
Recupero muscolare aumentando la circolazione e lavorando sull’agilità
Rimani agile, anche nel tuo giorno di riposo. Muovi le braccia, i polsi, le ginocchia con movimenti rotatori a bassa intensità. Apri e chiudi le articolazioni. Tutto ciò permette il ricambio o il passaggio di liquido sinoviale che lubrifica e idrata queste aree oltre che nutrire le cartilagini. Ruota in senso orario e in senso antiorario per evitare squilibri e lesioni delle articolazioni. Attenzione a non estendere troppo le parti o a fare movimenti bruschi. Il recupero muscolare grazie all’agilità è garantito.
Utilizza un Foam Roller per ridurre la tensione muscolare
Se ti senti indolenzito o con un senso di pesantezza e irrigidimento post-allenamento, puoi utilizzare un foam roller semi-morbido per massaggiare i tuoi muscoli. Il foam roller è un ottimo metodo per contribuire a ridurre aderenze e tessuto cicatriziale nei muscoli e ripristinare la mobilità al muscolo indolenzito. Fare almeno 30-60 secondi minimo di rotazione sui gruppi muscolari doloranti subito dopo esserti svegliato, prima di dormire e ogni volta che hai un ritaglio di tempo durante il giorno. Tanto più, tanto meglio.
Sostituisci gli esercizi ad alta intensità con quelli isometrici
Calmati, un attimo. Molla i tuoi esercizi ad alta intensità, c’è un recupero muscolare che ti aspetta. In una giornata di riposo abbandona qualsiasi idea di allenamento di carico e datti agli esercizi isometrici.
Sono esercizi dolci, di stretching controllato in cui puoi allungarti lentamente e contrarti. Tenendo una certa posizione per un lungo periodo di tempo, i muscoli sono ancora impegnati, ma ad una minore intensità. Questo permette al sangue e sostanze nutritive di ricostruire le fibre muscolari per la prossima sessione di allenamento ad alta intensità.
Utilizzare l’overhead squat per aumentare la mobilità
Sai cos’è l’overhead squat? E’ il re degli esercizi di mobilità, che servirà a migliorare i tuoi allenamenti. Rafforza le articolazioni in modo da poter sopportare un peso maggiore in palestra. Serve molto anche per i ciclisti sopratutto in questa fase, in cui s’inizierà la preparazione invernale. Migliora il controllo, la stabilità, l’equilibrio. Promuove la circolazione sanguigna per contrastare il dolore.
Ecco come farlo:
Inizia con mani e piedi alla larghezza delle spalle e afferra una fascia di resistenza alle estremità (una corda, una fascia elastica, un asciugamano può anche funzionare). Estendi le braccia verso l’alto e tieni le spalle verso il basso.
Le resistenze impugnate favoriscono una corretta postura e mantengono i muscoli della schiena in linea. Spingere i fianchi all’indietro e accovacciarsi sui talloni fino a quando i muscoli femorali non toccano i polpacci.
Mantieni la posizione per cinque secondi. Risali lentamente con i talloni che toccano bene a terra. Esegui dalle 5 alle 10 ripetizioni da una a tre volte al giorno. E’ un esercizio utile anche per stimolare la mobilità di caviglie, fianchi e parte superiore della schiena.
Ricapitolando
• Cerca di avere una presa ampia del bilanciere, dell’asciugamano, corda (non eccessiva ma quanto basta)
• Esegui lentamente il movimento.
• Testa dritta e sguardo parallelo al terreno.
• Spingi i talloni a terra
• Piedi leggermente divaricati (posizione delle ore 10 e 10)
• Scendi (lentamente) sotto il parallelo
Il recupero muscolare è allenamento
Questa è solo una piccola esposizione dei modi per velocizzare il recupero muscolare. Ci sono tanti altri metodi che passano anche dalla grande attenzione all’alimentazione per il recupero. Non avere fretta di bruciare le tappe della tua preparazione. Il riposo e il recupero fanno parte del tuo allenamento.
“Pull Up Complex”5 rds5 Strict Pull Ups
5 Kipping Pull Ups
5 Butterfly Pull Ups
5 Chest to Bar Pull Ups
– Goal is Unbroken straight through, scale reps if needed
* Rest as needed b/t rds
21-18-15-12-9…
Pull up
Cal row
Ghd sit up
Barbell Complex– Work up to a Heavy Set 5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
* Unbroken, the barbell never leaves the athlete’s hands until all the lifts and reps are completed *
15 mins
Metcon (Time)
For Time:
50/35 Cal. Assault Bike ~row
30 Thrusters (40-25kg)
10 Muscle Ups
* 7 min Time Cap *
3 Rounds21 Hang Power Snatch 40-25 kg
21 OVHS 40-25 kg
21 Toes to Bar
Teams of 4 4 rounds 60 sec rotations DU KBS (24-16) Push ups Deadlifts (100-70)1 min rest Score is total reps
Dolcetto o scherzetto? 😎
“100’s”For Time
100 Wall Balls (20/14)
100 Chest to Bar
100 Pistols
100 DB Snatch (30-20)
I can decide how to do it (like Murph)
Shoulder press 3-3-3-3-3 reps
27-21-15 reps for time of:
Back squats 80-60
Handstand push-ups (any style)
Ring dip
Complete as many rounds as possible in 20 minutes of:deadlift, 1 rep 160-120
10 ttb strict
15 bar-facing burpees
10 rounds for time of:
sumo deadlift high pulls, 7 reps 50-35kg
front squats, 7 reps
Power snatch, 7 reps
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 40-30kg
10′ AMRAP
10 cal row
5 DL 70-45
3-2 bar mu
5’rest
10′ AMRAP
10 kb American swing 32-24
10 slam ball 40-25
20 du
TEAM WOD OF 2 or play ALONE!
Rx
All team must completed, switching as needed:
CASH IN :800mt (switch every 200mt) Plate OH Carry @ 20-15kg
3 Rounds switching as needed:
30 g. to overhead 70-45 kg
30 C2B
30 Ghd /sit up MB
CASH OUT :800mt (switch every 200mt) Plate OH Carry @ 45/35 lbs
Metcon
Min 1′ 2 rope climbe
Min 2′ max effort push up
Min 3′ 14mt yoke/ farmer carry bw /or heavy db-kb
Min 4′ db row 30″ each arm
5′ rest
5ROUND / scaled 4 round
Double DT
TEN rounds for time of: 12x Deadlift (155#), 9x Hang power clean (155#), 6x Push jerk (155#)
Hang Squat Clean (7×3 @70% of 1RM)
*Perform a set every 1:15
Metcon (Time)
For Time:
100 SHSPU
– 3 Squat Cleans (80-55) every time you break
20 min Time Cap –
10′ time cap
75 wall ball 20/14#
50 mbc
25 snatch 50-35kg (any style)
5′ rest
10′ time cap
4-8-12-16…
Box jump over 30″-24″
Dumble snatch 30-20
Dead- Stop Front Squats (5×2 @85% CLEAN ANY STYLE )
5″ bottom position descend the weight down (Controlled) back into the bottom of squat…. No Touch and Go !!!!.
*Complete a set every 2 mins*
Metcon (Time)
3 Rounds
21 Cal. Row
21 Deadlifts (130-85kg)
21 Bar lat Burpees
Metcon (Time)
For Time:
1000 M Row
50 KB Swings (24-16)
50 Abmat Situps
100 Double Unders
500 M Row
30 KB Swings (24-16)
30 Abmat Situps
60 Double Unders
250 M Row
10 KB Swings (24-16)
10 Abmat Situps
20 Double Unders
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
Hang Power Clean (7×1 @80% of 1RM)
*Perform a set every 1:15 *
For Time:
500m Row
50 Deadlifts (70-45)
50 Hang Power Cleans (70-45)
50 Front Squats (70-45)
50 Push Press (70-45)
500m Row
Metcon (AMRAP – Rounds and Reps)
10 min Amrap
5-10-15-20-25-30. . . . .
Wall Ball (20/14)
Pistol
Kt swing 32/24
5′ rest
Metcon (AMRAP – Rounds and Reps)
10 min Amrap
5-10-15-20-25-30. . . . .
Chest to Bar Pull Up
Up &down
Push ups
Clean and jerk COMPLEX
CLEAN+CLEAN BELOW THE KNEE+CLEAN ABOVE THE KNEE+SPLIT JERK (always squat clean)
15′ METCON I GO YOU GO
10 ghd
10 push up
5 Burpess bar mu / Burpess chest 2 bar
5′ rest 1RM C&J
Different “Amanda”
9 ring Mu /Burpess pull up
18 snatch alt. Db 20-15
7 ring Mu/ Burpess pull up
14 snatch db
5 ring Mu/ Burpess pull up
10 snatch db
3′ rest
Than 5/4/3 ring mu/Burpess pull up
& 10/8/6 db snatch 25-20 kg
TEAM WOD of 3:
Cash In 600 mt (200 each) plate Carry (each hand) @ 15- 10 kg
3 Rounds, I go-You go as needed
30 Pull Up
60 OH Plate Walking Lunges @ 15-10 kg
30 GHD Sit ups / sit up MB
Strict press 3RM of the day (10′) smooth movement! T&G
“MARY”
AMRAP in 20 minutes of: 5x Handstand push-ups,10x 1-legged squat, 15x Pull-ups
7′ AMRAP
3 thruster 80-50 kg
6 Burpess over the bar (lateral)
9 TTB
5′ active rest
7′ AMRAP
10 slam ball 40-25 lb
15 cal row
20 snatch db (any style) 30-20 kg
“Nutts”
For time: 10x Handstand push-ups, 15x Deadlift (250#), 25x box jump (30 inch box), 50x Pull-ups, 100x Wallball shots (20#, 10′ target), 200x Double-unders, Run 400 meters with a 45lb plate
1′ cal row
1′ max n Burpess
1′ cal assault bike
1′ DU
*1′ rest between each set
5 round
15′ for find 1 rm snatch
Team 2
WOD
100 pull up
200 push up
300 wall ball
U work when your partner is running 200 mt
30 shoulder 2ov.head db
30 push up clap the hands And the feet any style
30 Cal row
30 box jump over (no touch)
30 DL 90-60kg
30 DU UB
(Go and back)
20′ Emom
Odd 20 rep kb swing 32-24 kg
Even max effort ttb
Penality: if u don’t complete the 20 kb American swing
Super heavy FRAN 😅
21-15-9
Thruster /pull up 45-35 kg
15-12-9
Thruster/ chest 2 bar 55-40 kg
12-9-6
Thruster/ bar muscle up 60-45 kg
“Rankel”
DL 100-80 kg
KB 32-24 kg american swing
Hang Power Clean (1 RM)Take 10 minutes and work up to a heavy 1 RM.
AMRAP
15 MIN AMRAP
2-4-6-8-10…
Hang Squat Cleans 70-45
200 M Run between each set. (100 Side A/100 Side B )
3 power snatch 10′ 3rm +3′ 1 RM
“KARABEL”
10 Rounds
3 snatch 60-40 (power)
15 wall ball 20-14#. Usual target
10′ AMRAP
5 Hang power clean 60-35 kg T&G
5 pull Up (any style)
(Keep the bar)
5 ttb
3′ rest
10′ AMRAP
10 wall ball 20-14#
10 pike Push Up
10 MBC 20-14#
GymnasticsHandstand Practice/ HSPU practice. Strict kip.
Freestanding Handstand Practice
Handstand Walking Practice
Conditioning
Metcon (Time)
50-40-30-20-10
Calorie Row
UB Double Unders
MBC
Skill
Rope Climb Technique and Strict Pull Up Practice
INT
Rope Climb Technique
7 Rope Climbs /ring row floor parall.
7 L-Sit Rope Climbs 2 mt
Conditioning
Metcon (Time)
3 Rounds
15 Front Squat (60-45)UB
400m Run
CORE (accessory)
Sit Up pvc 10
Superman 10
V sit Up 10
Hollow Superman 10
Metcon (Time)Team WOD
Teams of 2 complete:
400m Team Run
50 Alternating Slam Balls
50 Synchronized Sit Ups
50 Alternating Push Ups
50 Synchronized Lunges
400m Team Run
Hang Clean (Heavy Double (12 mins))
These are Hang SQUAT Cleans
Metcon (AMRAP – Rounds and Reps)
For Time:
8 min Amrap
10 Cal. Row
5 Burpee Box Jumps (24/20)
Metcon (Time)
20-18-16-14-12-10-8-6-4-2
Wall balls (20/14) men’s target
1-2-3-4-5-6-7-8-9-10
Power Snatch (50-35)
Metcon
For time:Cash in 70 DU
21-15-9
Thruster fat bar 40-30kg
42-30-18
Bar Facing Burpees
Cash out 50 du
Warm UpGroup Dynamics & Mobility
TEAM WOD OF 2 from CF OFFICINE ⚒
Rx
All team must completed, switching as needed:
1000mt (switch every 200mt) 2 Kb 24 -16 kgCarry
100 Back Squat @ 45-30 kg
50 Cal AB
100 Power Clean @ 45-30 kg
1000mt (switch every 200mt) 2 Plates Farmer Carry 24-16 kg
“Linda”
For time: 10-9-8-7-6-5-4-3-2-1 reps rounds of: Deadlift (1.5x bodyweight), Bench press (1.0x bodyweight), Clean (0.75x bodyweight). Complete all repetitions of each station for that round, prior to moving to the next station. When all three stations are complete for that round, move to the next round.
Power snatch OTM
1′-2′ 50%
3′-4′ 65%
5′-6′ 75%
7′-8′ 85%
9′-10′ 90%
Metcon
400 mt Run
12 Burpess
10 chin up
8 overhead squat 50-35kg
3 ROUND
10′ AMRAP
6 Push Up
8 ttb
10 kb swing (am) 24/16 kg
5′ row/run/ski erg/Ass bike (easy mood)
10′ AMRAP
10 kt swing (am) 24/16 kg
8 ttb
6 Push Up
Metcon (Time)
3 Rounds
30/20 Cal. Row
20 Chest to Bar
10 Front Squats (80-55kg)
Metcon (No Measure)
Skill (Not for Time)
10 Hollow
In super set
10 Superman
Plus
5 /3 kippin’ pull Up
5 Rounds
12′ 2rep t&g DL
Metcon (Time)
For Time:
42-30-18
M-ball cleans (20-14lb)
21-15-9
Shoulder to Overhead (60-35)
Rest 5mins
1.3km run
Max Effort 500m Row.
Metcon (No Measure)
5 Rds (Not For Time)
10 Strict Pull Ups
10 strict hspu
30″ plank
Take 10 Minutes to find a max Push Press .
Metcon (AMRAP – Reps)
TABATA:
Push press (40/25kg)
Hang Cleans (40/25kg)
8 rounds each, 16 total. Alternating movements each round.
Example:
Round 1: :20 on of Push press
Round 2: :20 on of hang cleans.
Continue through :20 on :10 rest, until all 16 rounds are completed. Score total reps.
2 Rm thrusters (10′)
Metcon (Time)
For Time:
20/15 Cal. Assault Bike
50 GHD’s -sit Up mb 20lb
40/30 Cal. Ski Erg
50 Thrusters (75/55)
60/45 Cal. Row
50 Burpee over Bar (lateral)
Front squat 15′ 1 RM
“JT”
21-15-9 reps, for time of: Hand Stand Push Up, Push-Ups, Ring Dips
Snatch. COMPLEX: power snatch/Hang squat snatch/overhead
Clean and jerk COMPLEX: power clean/ Hang squat clean/Push jerk/split jerk
Metcon (Time)
3 Rounds
40 Wall Balls (20/14)
40 Pull Ups
Metcon (AMRAP – Rounds)
Every 3 mins (30 mins)
15-12 Cal. Row
12 Deadlifts (100-75)
12 Push Ups
Overhead Squat (10×3 @85% of 90% (1RM))
*Perform 1 set every 1:15 until all sets are completed. Add 5lbs total to your 85% if completed before*
Metcon (Time)
For Time:
2k Row
50 DB Ground to Overhead (30-20)
Push Press (8×3 @ 80% )Complete a set every 1:15
Metcon (AMRAP – Rounds and Reps)
12 min Amrap
4 Squat Cleans (90-55)
12 Strict HSPU
Metcon (Time)
Team of 2:
10 Rounds: (1:1)
12 front rack lunges plate in overhead 25-15kg
50 mt run with the MB 20-14 #
I GO-YOU GO
10 Rounds
100 mt row
8 down and Up
i GO you GO
Metcon:
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Rest 5 Minutes (1.3 run)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Finisher: death by…
Death by…. (10′)
Metcon (Time)
20′ AMRAP
10 C2B Pull up
10 Front Squat (60-40)
10 Burpees facing bar
Metcon (Time)
For Time:
8 Deadlifts (140-100)
40 GHD’s
80 Double Unders
40 Push Up
80 Wall Balls (20/14)
40 Push Up
80 Doubler Unders
40 GHD’s
8 Deadlifts (140-100)
Metcon (AMRAP – Rounds and Reps)20 min Amrap
Teams of 2
20 Slam ball 40/25 lb
20 goblet squat 24/16kg
20 KB Swings (american) 24/16 kg
200 mt Run hand 2 hand (KB)
* Partner 1 goes through then Partner 2 follows. If you don’t have a partner then rest as long as it takes to complete*
Bear Complex (1 Rep Max)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
*Work Up to a 1RM*
Metcon (Time)
For Time:
50 Cal. Row
50 Toes to Bar
50 Cal. Row
50 GHD’s
50 Cal. Row
50 Abmat Sit Ups
*20 min Time Cap*
Push Press (80%x(4×2, 4×3) )
*Perform one set every 1:15 until all 8 sets are completed.
Metcon (AMRAP – Rounds)
Every 2 mins (10rds)
6 Power Snatch (50-35)
10 Burpee over Bar
Deadlift (80%x(5×2, 3×3) )
*Perform one set every 1:15 until all 8 sets are completed.
Metcon (Time)
For Time:
50 Bench Press (80-45)
* Every time you break perform 50 Double Unders *
20′ AMRAP
400m Run
3 Squat Cleans (90-65)
2 Rounds of “Cindy”
1 round of “Cindy”= 5 Pull-Ups, 10 Push-Ups, 15 Air Squats