Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Amrap Ladder up 3/6/9/ecc Deadlift @70/50 kg Pull up Kb push press one arm @24/16kg |
15’ BB complex 1 deadlift snatch grip 1 power snatch 1 hang squat snatch 1 overhead squat Costruire peso 4’ amrap burpees box jump |
18’emom A-bench press B-front squat C-v up Max effort/Max load |
For time (t’c’20’) 30/20/10/20/30 Push up Toes to bar |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
TEAM WOD Amrap’16’ 8 sincro burpees box jump 300 single unders 2 tire flip |
Tabata Pull up Tabata Tuck crunch Rest 1 Tabata Front squat @BB Rest 1 For time 800 run |
15’ snatch deadlift 110% 1 RM 15’ 1RM SNATCH |
For time(t’c’20’) 50 wall ball @6/9kg 50 american swing 25/16kg 800 mt run 50 toes to ring |
Amrap 16’ 10 floor press @50/30 kg 20 sit up 10 burpees over BB 20 deadlift 100 mt run |
TEAM WOD |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
16’ amrap 3 power clean+ 3 push jerk@start30/40kg +Max 5kgxrnd 7 box jump @60/50cm 21 muontain climbers |
5 round 2’on 1’off 7/5/3 Power snatch @40/25kg Burpees over BB For time (t.c.8’) 800 mt run |
15 rm push press (t.c.16’) 8’amrap 15 thrusters @BB 30 sit up |
17’ amrap 15 handstand push up 15 toes to bar 15 front squat @40/25kg |
16’emom (Max effort) 1-cal row 2-rope climb 3-push up 4-double unders 4’amrap Burpees box jump |
team wod |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
4 round 3’amrap 5 thrusters @40/25 kg 4 pull up 3 burpees over BB rest 1’ |
Tabata V up Rest 1’ Tabata Pull up/ bar muscle up Rest 1’ Tabata Row Rest1’ 4’amrap Front squat @40/25 kg |
15 RM Beck squat (t.c.17’) 6’amrap 15 push press @35/20 kg 30 russian twist @9/6kg |
For time (t.c.18’) 7 round 100 mt run 10 wall ball @9/6kg 10 handstand push up |
“DT” 5 round for time 12 deadlift 9 hang power clean 6 jerk @70/45kg |
TEAM WOD |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Amrap 16’ Ladder up 2/4/6/8/ecc Thrusters @30/20kg Muontain climbers Russian twist @10/5 kg Sit up |
Amrap 4’ romanian deadlift @50/40kg Rest 1’ Amrap 4’ Push press @40/25kg Rest 1’ Amrap 4’ Cal row Rest 1’ Amrap 4’ front squat @40/25kg |
3 RM deadlift (t.c.17’) 8’amrap 10 sumo Deadlift high pull 10 front lungees 10 burpees over BB |
4 rnd for time (t.c.16’) 15 american swing @24/16kg 15 pull up 15 push up 200 mt run |
Tabata Row Rest 1’ Amrap 4’ Sit up Rest 1’ Tabata Bike Rest1’ Amrap 4’ Wall walk |
wod aperitivo |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
16’amrap 10 pull up 10 thrusters @40/25kg 10 burpees box jump |
4 rnd E2mom -7 strict pull up+Max eff push up 7’ amrap 6 power snatch @40/25kg 6 overhead squat 12 sit up |
15’ 1 RM bench press Amrap 8’ 10 BB row 50/35 kg 10 air squat 10 toes to bar |
Amrap 17’ 5 pull up+ 5 toes to bar unb 1 squat snatch +1 ohs @ Start 40/25 kg +Max 5kg X rnd |
5 round 3’ amrap 1’ rest 16 american swing @24/16kg 16 burpees over kb Max eff.double unders |
Caccia al tesoro |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
For time (t.c.17’) 21/15/9/15/21 Handstand push up Front squat @40/30 kg |
16’amrap 4+4 pull up+t2b unb 8 hang power snatch @50/35 kg 24 mountain climber |
1 RM CLEAN AND JERK (T.c.17’) 8’ emom 1- 8 toes to bar |
16’ amrap 10 push press @40/25kg 100 mt run 20 front lungees @40/25kg 100 mt run |
For time(t.c.17’) 800 mt run 40 american swing @24/16kg 40 pull up 40 box jump@60/50cm 40 sit up |
TEAM WOD |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
5 round 2’on 1’off 6/4/3 Power snatch @40/25 kg Burpees over BB |
17’amrap Ladder up 2/4/6/8/ecc Deadlift @40/30kg Front squat 14 russian twist @9/6 kg |
1 RM front squat (t.c.16’) 8’amrap 14 front lungees @BB 14 sit up 7 push up |
3 round for time(t.c.16’) 400 mt run 15 wall ball @9/6 kg 10 pull up 5 strict t2b |
16’ emom 1-14 kb snatch alt.@24/16kg 2-10 handstand push up 3-8 ring hight pull 4-100 mt run |
TEAM WOD |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
17' amrap 200 mt run 15 thrusters @30/20kg 15 push up |
18’emom 1- 8 power snatch @40/30 kg 2-16 Romanian deadlift @40/30 3-80 double unders |
1 RM push press (T.c. 16’) 8’ amrap 10 push press @40/25kg 20 sit up 100 mt run |
16’amrap 5+5 squat clean +front squat @start 30/20 kg Max load 8 pull up 8 burpees |
Tabata -russian swing -box step up plate @10/5kg -GTO plate @10/5 kg -double unders |
TEAM WOD |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
16’ amrap 20 front squat@40/30kg 8 burpees box jump 20 push jerk @40/30kg 40 double unders |
For time (t.c.16’) 10/9/8/7/6/5/4/3/2/1 Hang squat snatch @35/25kg Toes to bar |
1 RM Deadlift (T.c.17’) “DIANE” (t.c.15’) 21/15/9 Deadlift @102.5/70kg Handstand push up |
18’emom 1-100 mt run 2-16 american swing @24/16kg 3-Max eff cal row 4-4 ring muscle up |
TEAM WOD |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
17’ amrap 5+5+5 deadlift +power clean + thrusters @max load( +5kg x round ) 15 sit up 40 duoble unders |
5 round for time 2’on1’off 5/4/3/2 Wall ball Burpees target bar Tabata push up |
1 RM thrusters (T’c’ 16’) Fran 21/15/9 Thrusters @42,5/30 kg Pull up |
For time (t’c’16’) 2 round 200 run 10 push press @50/35kg 100 double unders 10 front squat 200 run 10 floor press 100 double unders |
Team Wod (1 ora amrap) puliamo il box |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
5 round 2’30’’on 1’ off 5/4/3/2 Hang power clean @45/35 kg Burpees over BB 6’ emom 1-Shoulder touch 2-Handstand walk |
17’amrap 10 push @40/30kg 15 box jump@60/50cm 20 front squat 40 double unders |
Beck squat 10 RM (t’c’17’) 10’ amrap 1-35 sit up 2-5 bar muscle up |
Tabata Toes to bar Tabata Double under Tabata Row Tabata Squat jump Tabata Bike Rest 1’ for tabata |
RAVE PARTY |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
16’ amrap 7 hang power snatch @40/30kg 14 front squat @40/30kg 21 sit up 100 mt run |
E2MOM x 20’ A-200 run B-8+8 power clean +push press 40/30kg |
Push press 3 RM (t.c.16’) 6’ amrap 4 sit up 4 push up 4 squat (4+4+4 UNB) |
Turkish get up(10’) ANNIE (t.c.13’) |
18’amrap Ladder up 1/2/3/ecc Pull up American swing @24/16kg 2/4/6/ecc Wall ball @9/6kg |
TEAM WOD (FORSE) |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
For time (t.c.16’) 800 mt run 30 wall ball @9/6kg 3 rope climb 400 mt run 20 wall ball 2 rope climb 200 mt run 10 wall ball 1 rope climb |
5 round 2’ on 1’off 1/2/3/4 Power snatch @ 40/30 kg Box jump over @60/50 cm |
Deadlift (t.c.17’) 4 RM 5’amrap 7 BB row @ 50/35 kg 7 push up 7 air squat 7 deadlift @50/35kg |
15’amrap 1 double kb complex unb 12 handstand push up 30 double unders 1kb complex = 5+5+5+5 Deadlift +hang power clean+front squat+push press |
16’amrap Ladder up 2/4/6/8/10/12/ecc Toes to bar 3 clean and jerk @ Max load |
TEAM WOD Amrap 20’ -A 200 mt run B DU(un round a testa) -A+B (insieme) 12 deadlift @M+M 140kg/M+W 120kg/W+W 100kg -30 pull up -20 toes to bar |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
5 round 2’ on 1’ off 4/3/2/1 Thrusters Burpees over BB |
Amrap 16’ 12 hspu 12 box jump 12 t2b 200 mt run |
Front squat (t.c.17’) 3 RM 12’ emom 1-50/80 DU/SU 2-25 sit up 3-15 WB @ 9/6 kg |
For time (t.c.10’) 21/15/9 Squat snatch @45/30 kg Pull up Fort time (t’c’5’) 10 round 5 strict press @BB 6 front lungees @BB |
17’amrap Buy-in 800 mt run 8 deadlift @80/60kg 11 wall ball @9/6 kg 15 american swing @ 26/16kg |
TEAM WOD |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
2’ on 1’ off |
15’ Emom 1-Max effort cal row 2-17 american Swing @24/16 kg 3-2 rope climb Tabata sit up |
Bench press(t.c.16) 5 RM 8’ emom 1- 10 handstand shoulder touch 2- handstand walk |
18’ amrap 1 clean and jerk@ 60% a salire 6 pull up 6 toes to bar |
1/2 MURPH (t.c.30’) 800 run 50 pull up 100 push up 150 air squat 800 run |
Team Wod |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
4/3/2/1 |
5 round 2’on 1 off 6/4/2 Power snatch @35/25kg Burpees over BB |
Beck squat (t.c.18’) 6 RM 8’emom 1-2+3+4 shoulder press +push press +push jerk 2-10 front squat @ 35/20 kg |
16’amrap Ladder up 1/2/3/ecc. Chest to bar pull up Weighted sit up@10/5kg 16 lungees plate @10/5kg |
For time (t.c.15’) 5 round 200 mt run 10 deadlift @70/50 kg 8 handstand push up |
MISTERO |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Thrusters |
15’emom 1-8+8 kb press one arm @24/16kg 2-30 russian twist @9/6 kg 3- 70 double unders 4’ amrap Lungees |
In 17’ 1 RM thrusters For time (t.c.6) 2 round 30 overhead squat @BB 100 mt run |
5’amrap 15 american swing @24/16kg 8 burpees over kb Rest 1’ 5’amrap 20 kb deadlift one arm 24/16kg 10 squat jump Rest 1’ For time (t.c.3’) 25 burpees box jump |
17’ amrap 200 double unders 2 rope climbe 4 ring muscle up/7 matador dip |
TEAM WOD |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Burpees over BB |
For time(t,c,16’) 18\13\9\13\18 push press @ 40\30kg toes to bar |
1RM back squat(t,c,16’) 12’emom 1-back lungees@ bb 2-push up 3-50 mt run |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
5 round 2’on 1’off 10 american swing @ 26\16kg 10 toes to bar for time(t.c.5’) 800 mt run |
17’ 1bb complex (1 hang pwer snatch\2 hang squat snatch) 5 burpees box jump #bb complex peso a salire max 5 kg per round |
1RM Deadlift (t.c.18’) 8’ emom 1-50 double unders 2-sumo deadlift high pull kb @ 24\16kg |
16’ amrap ladder up 1\2\3\ecc handstand push up 20 step up kb @ 24\16kg @ 60\50 cm |
For time (t.c.14’) 10\9\8\7\6\5\4\3\2\1 power clean @ 40\30kg pull up for time (t.c.5’) 800mt run |
ALE COACH TEAM WOD |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
16’amrap 12 alt. kb ground to overhead @ 24\16kg 24 double unders 12 v up 24 box step up kb |
18’emom 1-2 rope climbe 2-100 mt run 3-thrusers @ 30\20kg |
1 RM panca piana(t’c’16’) 8’amrap 15 jumping lungees 10 push up 5 strict toes to bar |
benchmark day Amanda(t’c’10’) Annie(t’c’10) |
16’amrap 1+1 pull up toes to bar(aggiungo 2 rep per round) 10 front squat @50\40 kg 20 sit up |
TEAM WOD |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
16’amrap ladder up 1\2\3\4\ecc burpees box jump 5 overhead squat @ 50\35 kg 10 american swing @ 24\16kg |
20’emom 1-12 push press @ 45\35 kg 2- max cal row 3-max toes to bar 4-12 front squat @ 45\35 kg |
In 16’ 1 RM Push press 8’ amrap 50 mt run 20 lungees 10 shoulder press @ 30/20 kg |
Amrap 20’ 2 Clean & jerk @ Max load 20 sit up 30 double unders |
wod Aperitivo | TEAM WOD |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
for time (t.c.20’) 21\18\15\18\21 deadlift@ 80\60 handstand push up |
18’emom 1-ring muscle up 2-200 mt run 3- max effort sit up |
in 16’ 1 RM Front squat 4’amrap 7front squat @ BB 7 burpees over BB |
16’amrap 200 mt run 7 thrusters@40\25kg 7 toes to bar |
WORKOUT OPEN 22.3 | TEAM WOD |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
16’ amrap 40 kb front lungees @1kb24\16kg 16 toes to bar 8 power clean @ 50\35kg |
tabata -row cal -bike cal -sit up -wall ball @ 9\6kg |
16’amrap ladder up 1\2\3\ecc bar muscle up squat snatch @40\30kg |
EMOM 15’ 1-max eff front squat @ 40\25kg 2-max eff push press @ 40\25kg 3-2 rope climbe |
WORKOUT OPEN 22.2 | TEAM WOD |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
17’amrap 1 BB complex (1 deadlift 1 power snatch 2 hang squat snatch) @partire da 30/20 kg aggiungendo Max 5 kg per round 30 mountain climbers 30 double unders |
14’amrap Ladder up 1/2/3/ecc Push up Sit up Lungees(1+1) Tabata double unders |
In 20’ 1RM Deadlift For time (t.c.4’) 800mt run |
Amrap 20’ 20 pull up 20 box jump 20 trusters @30/20kg |
WORKOUT OPEN |
TEAM WOD |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
5 round for time (t.c.16’) 5 hang power clean 5 burpees fac. BB 5 chest to bar pull up |
18’ emom 1-max eff cal row 1-russian twist @ 9\6kg 3-15 american swing @ 24\16kg |
find 3rm of back squat (t’c’16’) KAREN for time 150 wall ball |
for time 21\15\9\15\21 back thrusters toes to bar |
17’amrap 2\4\6\ecc -floor press @ 60\40 kg -kb front lungess @ 24\16kg -30 double unders |
TEAM WOD |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
16’amrap ladder up 1\2\3\ecc handstand push up deadlift @ 80\60kg |
6 round for time 10 american swing 8 box jump 4 squat snatch @ 50\35 kg |
12’ emom 1-strict pull up 2-dip 3-BB row 5’ amrap 5 pull up 10 push up 15 air squat |
? |
4 roundfor time 50 sit up 12 plate devil press @ 20\15kg 30 double unders |
TEAM WOD |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
16’amrap 10 push press 40 double unders 10 front squat 20 sit up 10 thrusters 40 double unders @ 40\30kg |
12’emom 1-max effort cal row 2-max effort rope climbe 3-max effort american swings @ 24\16kg 5’amrap burpees target bar |
17’amrap 1BB complex start @ 35\20 kg (load max 5kg each round) 10 toes to bar 10 push up (BB c0mplex =2 DL snatch grip+1 hang power snatch+1 squat snatch) |
16’amrap ladder up 1\2\3\4\ecc burpees box jump over 6 pull up 12 sit up |
find 3 rm of push press (t,c,16’) 10’ amrap 20 trustres @ 20\15kg 20 sit up 20 double unders |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
16’amrap ladder up 1\2\3\4\ecc -plate devil press @ 15\10kg -toes to bar -12 jumping lungees |
4 round 2’on1 1’off 3 power snatch@ 40\30kg 3 burpees over to bb |
find 5 RM of bench press (t’c’16’) 8’amrap 5 strict pull up 30 sit up |
17’amrap 1 clean and jerk @ start 40\30 kg load each round max 5 kg 10 pull up 20 mountain climbers |
18’emom 1-ring muscle up 2-double under 3-cal row |
TEAM WOD |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Special DT 5 round for time (t’c’14’) 12 deadlift 9 hang power clean 6 push jerk @ 50\35 kg (each round 30 mountain climber) |
16’emom 1-front squat @ 50\35kg 2-toes to bar 3-push up 4-double unders (max effort for 50’’) |
3 RM Deadlift (t.c. 20’) tabata plank |
16’amrap 1 bar complex unbroken 20 lungees front kb @ 24\16kg 30\50 DU\SU (1 bar complex = 3 toes to bar\3 pull up\1 muscle up) |
15’ emom 1-cal row 2-american swing @ 24\16kg 3-push press @ 40\25kg |
TEAM WOD |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
For time (t.c.15’) 10 round 40 double unders 5 deadlift @70\55kg 20 sit up |
16’amrap 1 BB complex (2 deadlift snatch grip+2 hang power snatch+2 overhead squat) 200 mt run 10 toes to bar BB complex star @40\30 load each round |
3 RM Front squat (t.c.16) 10’ emom 1-max effort air squat 2-max effort push up |
BEFANA |
16’ emom 1-rope climbe @3\2 rep 2-cal row @12\10 3- max effort russian twist @9\6kg 4-max effort jumping lungees |
TEAM WOD |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
10 round |
"4' amrap mt row 4'amrap sit up 4' amrap power snatch @35\25kg" |
"Find 1 RM of BACK SQUAT (t.c.16')" "amrap 8' 20 back lungees @30\25kg 10 shoulder press @30\25kg" |
"CINDY 20'amrap 5 pull up 10 push up 15 squat" |
San Silvestro | Capodanno |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
40 double unders |
"16' amrap 10 front squat @45\35kg 10 wall ball 20 russian twist @9\6kg" |
"15'emom 1-max effort strict pull up 2-max effort BB row @ 35\20kg 3-max effort dip" |
" 16' amrap ladder up 2\4\6\8\ecc deadlift @70\50kg handstand push up" |
WOD di Natale | NATALE |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
5 deadlift @70\55kg |
"amrap 16' 1\2\3\4\5\6\7\ecc. -clean and jerk @40\35kg -pull up -7 v-up" |
"Find 1 RM of PUSH PRESS (t.c.16') for time(t.c.12') 3 round 12 push press @40\25kg 24 lungees reverse 32 sit up" |
"tabata day -cal row -mountain climbers -double unders -american swings@24\16kg" |
"AMRAP 15' Partner A) 4 hspu + 8 ttb + 12 wall ball Partner B) Max effort Double under switch every round Score is Double unders " |
IRON BULL COMPETITION |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
20 sit up |
"amrap 4' metri row rest 1' amrap 4' cal bike rest 1' tabata push up " |
REST |
"amrap 17' 28 sit up 14 mt walking lunges 7 pull up " |
"emom 18' a-3 power snatch @confidential b-2 overhead squat @confidential c-8 box jump @60\50cm" |
"30 Rounds for time 1 Rope climbE/Ground to stand 2 Thrusters 3 Burpees over the bar switch every round " |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
"16' amrap ladder up 1-2-3-4-5-ecc american swing toes to bar 20 double unders" |
"Find 1 RM of BENCH PRESS (t.c.16') tabata row 4' amrap front lungees @35\25kg" |
2 "8 round for time (t'c'12') 8 shoulder to overhead @40\30kg 4 burpees over to bar 4'amrap syncro air squat" |
"18' amrap 1 BB complex (1 power clean+2 fron squat+1 jerk) start 40\25kg load each round 15 sit up 20 double unders" |
"Team wod For Time I GO, YOU GO 50 deadlift 60/45 50 Hang power clean 50/ 35 50 Shoulder to Overhead 40/25 before every round perform : 20 syncro air squat " |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
"For time (t.c.16) 9 round 5 clean and jerk @50\35kg 5 toes to bar 5 pull up " |
"amrap 18' 7 toes to bar 7 box jump @60\50cm 2 squat snatch (start @40\30kg load 5kg for round)" |
"Find 1 RM of DEADLIFT (t.c.20') tabata tuck crunc" |
"16' emom 1:max effort sit up 2:max effort cal row 3:max effort rope climb 4:max effort cal bike" |
"amrap 8' 10 wall ball @9\6kg 20 double unders rest 2' amrap 8' 8 cal row 8 burpees over to row" |
"Team wod For Time I GO, YOU GO 50 deadlift 60/45 50 Hang power clean 50/ 35 50 Shoulder to Overhead 40/25 before every round perform : 20 syncro air squat " |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
"amrap 16' 5 pull up 10 alternating kettlebell snatch @24\16 15 lateral kb burpees" |
"amrap 10' 9 thrusters @30\20 35 double unders 4' amrap syncro kb deadlift @16\12" |
"(t.c.18') 8\7\6\5\4\3\2\1 double kettlebell squat@24\16 after each round 1 rope climbe 50 mt farmer carry" |
GO every 2' for 10 rounds Partner A - 10/8 cal row then M.E. Power snatch Partner B - rest switch every round score is total of p.snatch |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
For time 15-12-9-6-3 Power clean @70/50 kg Bar facing burpees |
12’ amrap of Max effort back squat @BW Rest 8’ emom 10 air squat 8 sit up |
For time 12 kip pull up 26 box step up con kb @24/16kg 21 power snatch |
Isabel Rest 12’ Diane |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Emom 5’ 1 snatch + 4 burpees Emom 5’ 2 snatch + 6 burpees Emom 5’ 3 snatch + 8 burpees barbell@70/50kg |
Amrap 15’ 5 front squat @60/40kg 10 chest to bar 20 double unders |
3 set For time (TC 5’) 30 squat 5 v-up 3 set for time (TC 5’) 20 front squat @30/20kg 5 v-up 3 set for time (TC 5’) 10 overhead squat @30/20kg 5 v-up |
18’ Emom 1: 14/12 cal row 2: 15 ttb 3: 15 box jump over |
Amrap 15’ 8 chest to bar 12 hspu 16 american swing @24/16kg |
Isabel Rest 12’ Diane |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
For time 10-9-ecc-1 Deadlift @140/100kg Push up Bar facing burpees |
Amrap 15’ Ladder Up +2 rep 4 Wall ball @9/6kg 4 TTB 4 Power snatch @40/35kg |
5 round For time of 5 x 1 strict pull up + 2 pull up 20 squat 30 deadlift @24/20kg |
21-15-9 Burpees Squat clean 60/45kg Rest 2’ 21-15-9 TTB Squat clean @40/35kg |
Amrap 25’ 200 mt run 20 lunges 15 sit up 12 thruster @40/35kg |
Isabel For time 30 snatch @60/40kg |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
15' Amrap 12 overhead lunges with kb 24/16kg 6 kipping pull up 12 thruster with one kb 100 mt run every set add 2 reps |
14’ Amrap 1 squat clean @50% 1rm 5 burpees 10 single unders add weights every set |
5 round for time of 5 pull up 10 push up 15 box jump over 200 mt run |
Emom 20’ 1: cal row 2: me hang @ bar 3: cal bike 4: me front squat @ 40/35kg |
2 set 3’on 2’ off 8 Power snatch @40/35kg 12 Burpees box jump over Rest 2’ 10’ for time 800 mt run Me row/bike |
Death by thruster @40kg Rest Death by back squat @ 40kg Rest 5km row |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
For time 5 complex of 2 Deadlift 4 Hang power Clean 6 Thrusters 20 Mountain Climbers |
Amrap 17’ 12 Push up 100 mt run 12 TTB 100 mt run 12 Kip Pull up 100 mt run |
7 round of: 1 Deadlift Then For time (TC 14') 50 wall ball 10 power snatch @40% 1RM 25 burpees |
Amrap 15’ 15 american swing @24/16kg 15 Thrusters @24/16kg 10 V-up |
16 round for time 20” ME Muscle up 10” rest 20” ME Clean and Jerk (70/50kg) 10” rest |
Cindy |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Amrap 16’ 9 deadlift @50/35kg 6 burpees 3 power clean |
For time 10 round of: 3 strict pull up 7 kipping pull up 10 Front squat @50/35kg |
5 round for time: 12 Hang power snatch @50/35kg 12 Hspu 50 double unders |
Every 5’ for 3 round: 100mt farmer carry Then Amrap 10 push up 10 goblet squat @24/16kg |
Emom 30’ 1: 8 TTB 2: 8 Burpees box jump 3: 5 Strict pull up 4: ME Handstand Hold 5: ME Hollow hold |
Chelsea 30’ Emom 5 pull up 10 push up 15 squat |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
2 round of A) Amrap 3’ 40 Wall ball ME TTB Rest 1’ B) Amrap 3’ 40 box jump over ME double unders |
For time 5 round of 5 pull up 5 thrusters @40/25kg Then for time 800 mt run |
Amrap 8’ 12 hspu 40 du 12 hspu 40 du 12 hspu Then 8’ Amrap 2 squat clean @build heavy weight |
For Time 8 lunges @50/30kg front rack 20 burpees 8 overhead lunges 20 burpees 8 lunges in front rack Then For time 100 box step over with Plate |
For time 5 Muscle up 10 Hang clean and jerk 5 Muscle up 8 Hang clean and j 5 muscle up 6.. 5.. 4… 5… 2 hang clean and j barbell @50/35kg |
In 6’ 1RM Snatch complex Power snatch Hang squat snatch Overhead squat |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
7’ amrap of 2 squat clean @80-85% Rest 2’ 7’amrap of 5 split jerk @50-60% 1rm squat clean Rest 2’ For time 200 mt run |
5 round for time (TC 18’) 10 pull up 15 push up 20 squat 80 double unders |
For time: 100 lateral hops over barbell 30 back squat @60/40kg 30 hspu 30 back squat 100 mt farmer carry Start with100 mt run and between every exercises |
In team of 2, in synchro Amrap 20' Ladder up 2/4/6/ecc Step up with box @plate GTO with Plate @20/15kg Pull up |
For time (TC 15’) 18-15-12-9-6-3 Power snatch @60/40kg Thrusters 60/40kg TTB |
9 set for load Back squat 10-5-3-1-1-1-3-5-10 |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Amrap 15’ 500 mt row or 400 mt run 12 deadlift @ bodyweight 21 box jump |
10 round for time with partner, I go you go 200 mt farmer carry with 1kb 10 strict pull up 20 power snatch with kb @24/16kg |
Annie 50-40-30-20-10 Double unders V-Up Then for time 5 round of 14 thrusters with 1KB @ 24/16kg |
17’ Amrap of Find 1RM Squat snatch, every 3’ 5 burpees with target @bar 5 box jump |
For time with partner, I go you go 40 box jump over 20 Hspu 40 lunges with 1kb @24/16kg 40 hang power clean @40/35kg 20 front squat 40 syncro burpees |
Emom Death by power clean Rest 2’ Emom death by power snatch Rest 2’ Emom death by box jump over |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Benchmark FRAN 21-15-9 Thruster @42,5 / 30 kg Pull up |
3 set of 4’On 1’Off 200 mt run 15/18/20 burpees ME American Swing @24/16 kg |
20’ Amrap 3RM Squat clean, every 4’ 10 wall ball shot @9/6 kg 50 double unders |
Cindy 20’ Amrap 5 pull up 10 push up 15 squat |
Cardio Day In Team as I go, you go For time 2 km row 100 Burpees Then 800 mt run with ball Then 400 mt farmer carry with kb |
Barbell Ladder 10’ Emom (add weight every set) 1 Squat Snatch + 1 Squat Clean Then 10’ Amrap 6 Power Snatch 6 Power Clean Set must be unbroken |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
For time (Tc 18’) 15 power clean @40/30kg 50 double unders 15 power clean @45/32,5kg 50 double unders 15 power clean @50/35kg 20 burpees 15 power clean @45/32,5kg 20 burpees 15 power clean @40/30kg 20 burpees |
In 15’ Find 1 RM of Front Squat Then Amrap 5’ in team of 2 10 Back squat @50% 10 syncro sit up with medball |
18’ Emom 1: 12 Kipping pull up 2: 12 TTB 3: 20 air squat |
5’ For time 30 power snatch @40/30kg 15 cal bike 2’30’’ rest 5’ For time 20 squat snatch @30/20kg 15 cal row 2’30’’ rest 5’ For time 15 overhead squat @30/20kg 20 burpees |
Emom 8’ 1: 20 Wall ball @9/6kg 2: 8 Burpees box jump Rest 1’ Emom 8’ 1: 20 Wall ball @9/6kg 2: Box jump over |
Emom Death by strict pull up Rest 3’ Emom Death by strict hspu Rest 3’ Emom Death by rope climb |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
14’ amrap 30 double under 10 box jump over 10 gtoh plate 10/20 |
16’amrap -1 BB complex (1 clean + 1 hang clean & jerk) Start 40% +5 kg x rnd) -60 du -7 pull up |
16’ amrap Ladder up 1/2/3/4/5/ecc Wall ball T2b Deadlift 60/40kg |
1/2 Murph 800 mt run 50 pull up 100 push up 150 squat |
16’ per trovare 1 rm back squat 8’ amrap 10/9/8/7/6/5/4/3/2/1 Push up Squat jump |
16’ emom 1- 100 mt run 2- 12 push press 30/40 kg 3- 10 cal row 4- 12 front squat 30/40 |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
For time 21 - 15 - 9 Snatch @40/35 kg Burpees Box Jump Then 2000 mt row @ team of 2 |
CF Games event 4 For time 10/9/8 ecc 1 Wall Climb Thrusters @50/30 kg |
18’ E2mom 1: 4 rope climb 2: 500 mt row 3: 50” farmer carry |
For time 20/18/16 etc Wall ball 10/9/8 etc TTB |
Games event 5 5 round for time 250 mt run 1 Squat clean @ 60/70/80/90/100 5 round for time 200 mt run 1 Squat clean @ 60/70/80/90/100 |
For time 21-15-9 Handstand push up Dip Box Push up hand release |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Push press 5 x 5 @70/75% 1 RM 10’ Amrap 5 shoulder press @empty barbell 10 v-up 15 knee to chest |
For time (TC 20’) 5 round for time 6 bar facing burpees 12 double unders 6 wall ball @9/6 kg 12 double unders 9 deadlift @ 60kg 12 double unders 6 wall ball @9/6 kg 12 double unders 6 bar facing burpees |
In 10’ accumulate ME wall climb Every 2’ do 20 sit up For time 800 mt run |
Emom 18’ 1: 5 power clean @medium weights 2: 12 TTB 3: rest |
18’ amrap 20 thrusters @40/30kg 10 chest to bar 400 mt run |
Crossfit Total 1RM back squat 1RM shoulder press 1RM deadlift |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Amrap 3’ with 2’ rest 15 burpees 12 power clean @40kg Amrap 3’ with 2’ rest 15 burpees 8 power clean @50kg Amrap 3’ with 2’ rest 15 burpees 4 power clean @60kg Rest For time 800 mt run |
10 round For time (tc 20’) 3 push up 5 goblet squat @24/16kg 10 lunges with Kb in overhead @24/16kg |
20’ Emom 1: 40” on 20” off Front squat 2: 40” on 20” off Deadlift 3: 40” on 20” off Front rack Lunges 4: 40” on 20” off Handstand Hold With Barbell @light weights |
0:15 For Time of 4 round 21 american swing @24/16kg 500 mt row or 200 du or 400 mt run 50 double unders 15:20 In team of 2 Max effort sit up, gli ultimi 3 team fanno 40 burpees |
Back squat 5 x 5 @75% Emom 10’ 1: 14 deadlift @1KB x 24/16 kg 2: 12 goblet squat Every set must be unbroken, if not, burpees until the end of the round |
Annie For time 50/40/30/20/10 Sit up Double unders |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Bench Press 5 x 5 For time 25 american swing @24/16kg 800mt run 150 double unders |
4 set of 2’ on 1’ off 3 Back squat @70/80% 1 RM 15 burpees ME HS hold Rest 1’ 7’ emom of 15 lunges |
for time of 200 mt run 50 power snatch @ 35/25 kg 200 mt run 25 burpees facing the bar 200 mt run 50 overhead squat |
Amrap 15’ Ladder up 3/6/9 etc hspu front squat @40/35kg wall ball |
5 x 5 strict chin up with 3” @ top For time 5 set of 20” L-sit hold 10 pull up 5 push up 20 cal row or 12 bike or 200mt run |
Jakie For time 1000mt row 50 thrusters @40/30kg 30 pull up |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
In team of 2 5 round for time of (TC 20’) 20 Wall ball 10 cal bike or 15 cal Row 50 mt partner Walking lunges with medball |
In 10’ Find 2 rm of snatch Then 3 set of 2’ on 1’ off 15 burpees ME Power snatch @50% 2RM |
4 round For time (TC 20’) 18 kipping pull up 20 box step over with kb 200 mt run |
5 x 3 Deadlift @65-75% 1RM with 2” hold at knee For time 10-9-8 etc ..1 Push up Barbell Row @20/15 kg 30 double unders |
5 set For time of this complex unbroken: (TC. 5’) 1 Push press @40/30kg 2 Thruster 3 Front squat Then 2 round of 1’ on 1’ off ME burpees 1’ on 1’ off ME cal bike 1’ on 1’ off ME cal row 1’ on 1’ off ME shuttle run |
DANE 5 round for time 10 bodyweight back squat 10 box jump |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
For time (TC 15’) 10/9/8 etc Push jerk 20/18/16 etc Wall ball 10/9/8 etc TTB then for time 60 burpees |
5 x 3 Front squat @70% with 2” pause @ parallel 10’ amrap in team 20 sit up - in syncro 18 push up - i go you go 16 squat - in syncro |
10’ to accumulate strict pull up every 2’ do 10 sit up or 20 hollow rock then In team 4’ for max cal bike 1’ rest 4’ for max cal row |
6’ Emom 1: 2 Power clean @50-60% 1RM 2: ME burpees 4’ emom 1: 2 squat clean @60-70% 1 RM 2: ME double unders In 8’ build 2 heavy rep of squat clean |
8’ Amrap Ladder up 2/4/6 etc 2 deadlift @2 kb 2 thrusters single arm with 2” hold @ top 20 mountain climbers Rest 2’ 8’ Amrap Ladder up 2/4/6 etc 2 box jump over 2 burpees @ target 20 mountain climbers |
For time 500 mt row 30 bodyweight bench press 1000 mt row 20 bodyweight bench press 2000 mt row 10 bodyweight bench press |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
5 set 2’ On 1’ Off 2 Power Clean @50-60%1rm 3 Squat Clean 10 Burpees Every set add weight Then For time 200 double unders |
5 round for time of 14 Box jump over @60/50cm 14 TTB 14 Wall ball @9/6 kg Then 6’ for accumulate Max Cal bike in team |
Back Squat 5 x 5 @70-85% 0’ : 6’ Amrap 20 back squat @empty BB 16 front rack lunges 12 sit up 6’ : 12’ Amrap @empty BB 10 front squat 8 back rack lunges 6 sit up |
Emom 20’ 1: 12 pull up 2: 14 burpees 3: 12 chest to bar 4: 14 thrusters @40/35kg 5: 12 sit up |
In 15’ build 4 rm of squat snatch 8 set of 1’ on 1’ off 5 hspu ME hang power snatch @50-60% of 4RM |
Emom Death by strict pull up Rest 3’ Emom Death by strict hspu Rest 3’ Emom Death by rope climb |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Buy In 100 Double unders Then Amrap 15’ 8 HSPU 8 TTB 8 Thrusters @50/40kg Then Cash out 100 Double unders |
Emom 10’ (@70-85% 1 RM) 1: 4 front squat + 10 air squat 2: rest Then For time 50 lunges 30 back squat @40/30kg 10 sit up |
In 14’ accumulate max Pull up Every 2’ started from 0’ Do 10 push up Then rest 1’ 800 mt run |
6 round of 2’ on 1’ off 1 Power snatch + 1 Squat snatch 15 sit up Me Burpees |
Deadlift 5 x 5 @70-85% 1RM In Team for time 100 deadlift @40/30kg 200 mt Farmer carry 50 front squat @40/30kg 200 mt Farmer carry 100 cal bike 200 mt Farmer carry |
Abbate For time 1600 mt run 21 clean and jerk 800 mt run 21 clean and jerk 1600 mt run |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Front Squat 5 x 5 4 round For time 24 squat 12 burpees 24 lunges 12 sit up |
Amrap 20’ 0:10’ 4 power clean @40/35kg every round add weights 8 ttb 30 double unders 10:20’ 2 power clean 8 ttb 30 double unders |
For time (TC 10’) 9 round of 5 thruster @ 24/16kg KB 5 pull up 2’ rest 70 cal row or 800 mt run |
Emom 10’ 1: 8 sots press with kb 24/16kg 2: ME HS Hold Rest 2’ For time 30 push up 30 burpees |
8 set of (A+B+A+B) A) 2’on 1’ off 1 Squat clean 200 mt run ME double unders B) 2’on 1’ off 1-5 strict pull up 200 mt run ME double unders |
RENE’ 7 round for time: 400 mt run 21 walking lunges 15 pull up 9 burpees With 9kg vest |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Amrap 15’ Ladder up with load 4 Power clean @40/35kg start 8 Kb Thrusters @24/16kg 4 pull up 40 double unders |
Back squat 5 x 5 For Time 21-15-9 Front squat @ 50/40kg V-up Burpees |
Very Easy murph 800 mt run 50 push up 75 sit up 100 squat 800 mt run |
5 x 3 Squat snatch @medium load For time 4 round of 12 wall ball 8 burpees 6 power snatch @50/35kg |
4 set of (A+B+A+B) A) 2’on 1’ off 1 rope climb 8 burpees 50 du B) 2’on 1’ off 5 strict pull up 8 burpees 50 du C) in team 800mt run in 50mt, I go you go |
Death by emom of 1: 2/4/6/ ecc air squat The rest time of the minute, single unders |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
For time 12 - 9 - 6 Pull up Thrusters @40/32,5 Rest 1’ For time 6 - 9 - 12 Push up Thrusters @40/32,5 Rest 1’ For time 100 double unders 45 burpees |
6’ Amrap 2 power clean @50/40 1 squat clean 10 v-up rest 1’ 6’ amrap 10/7 cal bike 10 TTB rest 1’ 6’ amrap 5 power clean @40/32,5 5 TTB |
In 10’ find 4 RM deadlift Then For time 3 round of 30 double unders 20 deadlift @30% of 4RM 10 burpees 20 v-up 30 double unders |
Emom 20’ 1: 4 Box jump @70/60cm 2: 16 American swing @24/20kg 3: 4 Step up with KB @24/20kg 3: 16 Sit up |
5 round for time of 6 strict pull up 12 push up 18 squat 6 TTB Then 800 mt run with medball |
Hero wod 100 thruster for time @ 60/40 kg 5 burpees every minute |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
0-10 Find 5RM Heavy Front squat from ground 4 set of 2’ 20 front squat @40% 5 RM ME TTB |
Chipper For time 80 air squat 60 sit up 40 box jump 20 burpees 1600mt run |
0:4 minuti Ladder up 2/4/6 strict pull up kipping pull up 4:8 minuti Ladder up 2/4/6 Push up 1 arm KB Push press 8:12 minuti For time 15-9-6-3 Kipping pull up Push up |
4’ on 2’ off For time Grace 30 clean and jerk @30/20kg Me double unders 4’ on 2’ off For time 30 squat clean @30/20kg Me double unders 4’ on 2’ off For time 30 push jerk @30/20kg Me double unders |
20’ amrap of Complex 1 Hang power snatch 2 Hang squat snatch 1 Squat snatch Every 2’ 5 cal bike or 8 cal row or 40 du |
Team wod For time 2 set of 200 mt farmer carry with kb 50 box step over with 2 kb 200 mt farmer carry with kb 50 burpees box step over with 2 kb 200 mt farmer carry with kb 50 wall ball @ 9/6kg |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Emom 12’ 1: 15 burpees 2: 10 thruster @ 30/25kg 3: 15 wall ball @9/6kg |
For time (tc 20’) 3 set of 12 Power snatch 15 V-up 12 Squat snatch 15 V-up 12 Overhead squat 15 V-up Barbell @40/30kg |
2 set of (A+B+A+B) A) 2’ on 1’ off 6 Strict Pull up ME HS hold B) 2’ on 1’ off 12 kipping pull up ME HS hold Then 1600 mt run |
Amrap 15’ of 12 Back squat 50 Double unders 6 Front rack lunges 15 burpees Barbell @40/30kg |
3 set of 3’ On 2’ off For time of 8 hspu 12 strict shoulder press 15 burpees Then For time (5’ TC) 100 cal row or 60 burpees |
Kelly 5 round for time of 400 mt run 30 box jump 30 wall ball @9/6 |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
4 set of 3’ On 2’ Off 200 mt run For time 6 Power Clean @50/35 kg 8 Front squat @50/35 kg 12 Lateral Burpees |
5 set for time of (TC 20') 12 Pull up 50 double unders 12 Push up 50 Sit up Cash out 400 mt run or 500 mt row |
DT For time (TC 20') 5 set of 12 deadlift @70/50kg 9 Hang power clean 6 push jerk Every set 20 sit up |
Amrap 20’ 20 lunges 12 box jump over 10 box jump 50 double unders unbroken Every break on double under is 8 burpees |
15’ Amrap Ladder Up 1/2/3/ecc 1 Kipping Chest to bar 1 Push up 1 Strict Pull up 1 TTB Every set 10 squat |
Roumi 21-15-9 Power snatch @70/50 kg Bar Facing Burpees |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
For time (20’TC) 5 round of 12/10/8/6/4 Deadlift @50/35kg 12 Burpees 12/10/8/6/4 Power Clean 50/35kg 400 mt run Add some weight every round |
3 set of 6’ on 3’ off 30 Box jump over 20 Squat Snatch 40/35kg 10 Cal bike or Row Add some weights every set |
Cindy 20’ Amrap 5 pull up 10 push up 15 squat |
For time 10 set of 4 thruster @60/50 kg 4 front squat 8 v-up 8 ttb Every set decrease the weight |
2 set of 2’ on 2’ off 20 Push press @40/30kg ME Burpees box jump over @60/50 cm 2 set of 2’on 2’off 20 Push jerk @40/30kg ME Cal bike For time 100 burpees |
Diane For time 21-15-9 Deadlift @100kg HSPU |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
5’ Amrap of 15 Shoulder Press @30/25 kg 20 Front Squat 30/25 kg 50 Double unders 2’ rest 5’ Amrap of 15 Push Press 30/25 kg 20 Front Squat 30/25kg 50 Double unders 2’ Rest For time 50 Burpees |
10’ For time of 5 x 5 Strict Pull Up Then 3 set of 2’ on 1’ off 20 push up 10 burpees box jump @60/50cm |
For time 21-15-9 Deadlift @40/30kg Tuck crunch Then For time 9-15-21 Hang squat clean @40/30 kg Tuck crunch |
Emom 1: 10/9/8/7/6/5 Power Snatch 2: 15 Burpees 3: 10/9/8/7/6/5 Overhead Squat 4: 15 TTB Barbell @40/30 kg |
8 round for time of 5 Strict pull up 20 KB Lunges 10 Push up 20 KB Lunges |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
For total time: 3 rounds of: 10 HSPU 10 Hang power cleans 50 double-unders Rest exactly 1 min then: 3 rounds of: 10 HSPU 10 Shoulder-to-overheads 50 double-unders |
For time 120 Thrusters 120 Burpees |
For time: 60 Sit-ups 20 Push up 60 Pistol 50 Sit-ups 15 Push Up 50 Pistol 40 Sit-ups 10 Push up 40 Pistol 30 Sit-ups 5 Push up 30 Pistol |
For time: 8 round of: 1 Front squat 2 Push Press 3 Front squat 4 Push jerk 5 Front squat Every set unbroken, penalty 20 burpees |
For time 27-18-9 Snatch Burpees box jump over |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
For time 21-15-9 Hang power clean Front squat Squat Clean Rest 2’ 21-15-9 Power Clean Front squat Hang Squat Clean |
For time 40 burpees 100 sit up 40 deadlift 100 double unders 40 burpees |
For time 100 push up 300 single unders 80 air squat 300 single unders 60 lunges 300 single unders 40 push press |
For time, alternating between: 10 to 1 reps: Deadlift 1 to 10 reps: Thrusters |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
For time 100 Deadlift 80 front squat 60 floor press 40 back squat 20 Deadlift |
3 set of 5’ amrap of 3 round 5 push up 10 sit up 15 squat Then ME burpees |
Alternate for 8 round A) 2’ on 1’ off 14 Power clean ME V-up B) 2’ on 1’ off 14 Front squat Me double unders |
Amrap 20’ 50 jumping jack 40 mountain climbers 30 walking lunges 20 sit up 10 inchworm |
8 round for time 4 shoulder press 4 push press 4 push jerk 4 thruster 4 front squat 50 double unders |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Open 21.2 |
Amrap 15’ 15 deadlift 100 double unders 20 db gto 100 double unders |
6 round of alternate
2’ on 2’ off 20 push up 20 front squat Me burpees 2’on 2’ off 15 Barbell Row 30 squat Me burpees |
Grace Clean and Jerk |
21-15-9 Pistol Push up Rest 2’ 9-15-21 Push up Pistol |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
For time 15’ 1 wall climb 10 du 3 wall climb 30 du 6 wall climb 60 du 9 wall climb 90 du 15 wall climb 150 du 21 wall climb 210 du |
13’ amrap 7 deadlift 7 thruster 7 burpees over bar |
For time 50 power snatch 25 v-up Rest 2’ 25 v-up 50 power snatch |
Emom 24’ 1: me push up 2: me squat 3: me sit up 4: me burpees |
For time 300 double unders 150 burpees 300 squat Partition as you like |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
For time 21-15-9 Burpees Squat Clean For time 100 Sit Up |
Alternate A+B for 6 sets A) Amrap 2’ with 2’ rest 12 Push Up 12 Push press ME double unders B) Amrap 2’ with 2’ rest 6 Push up 6 Push press ME double unders |
8 round For time 5 Deadlift 5 Thrusters 10 V-up |
Tabata Burpees Amrap 4’ Double unders Tabata Burpees Amrap 4’ Double unders No rest between exercises |
Amrap 20’ 5 Hang power clean 3 Front squat 1 Strict press 15 sit up |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
For time 13 to 1 reps of: Hand release push up Back squat V-up |
Tabata Burpees Tabata Squat clean Tabata Double unders Tabata Thrusters |
For time: 75 HSPU Every time you break do 5 burpees |
5 round for time of 12 Deadlift 9 Front squat 6 Push press Then 100 double unders |
For time of: 10 burpees Rest 30’’ 10 burpees 20 push up Rest 30’’ 10 burpees 20 push up 40 lunges Rest 30’’ 10 burpees 20 push up 40 lunges 60 sit up |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
For time: 100-80-60-40-20 double unders 50-40-30-20-10 air squat every 2' do 10 v-up |
For time: 27-21-15-9 Burpees Deadlift Hspu |
Death by power snatch 1: 20 squat + 1 power snatch 2: 30 double unders + 2 power snatch each minute add 1 power snatch |
5 round for time of 15 burpees over object 20 goblet squat 15 push up 10 high jump |
10 round for time of 3 clean and jerk 3 thruster |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
2 round for time of: 60 squat 50 sit up 40 lunges 30 push up 20 burpees |
"Emom 20’ 1: 50 Double unders 2: 12 Overhead lunges 3: 15 V-up 4: 15 Overhead squat |
For time 21-15-9 Thrusters Wall Climb Each minute 5 burpees |
5 round for time of 8 Shoulder press 8 Push press 8 Push jerk 50 double unders |
For time 100 front squat 30 burpees 80 air squat 20 burpees 60 front squat 10 burpees Each 2 minute 8 push up |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
4 round for time 12 push up 12 strict shoulder press 12 row 50 double unders |
For time 25 thruster 50 muscle clean and jerk 75 front squat 100 v-up |
Amrap 15’ 20 burpees 20 lunges 10 burpees 20 sideplank |
Amrap 25’ 110 double unders 110 squat 55 push up 55 sit up |
Emom 15’ 1: 10 power clean 2: 10 push press 3: 10 front squat |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
15’ amrap of 3-6-9- ecc Barbell row v-up Overhead squat |
17’ amrap of 100 double unders 10 lunges with barbell 9 hspu |
2 round for time of 30 deadlift 60 thrusters 15 push up |
For time 3 set of 100 double unders 21 kb swing 21 push press 21 goblet squat 100 double unders |
5 set of In 4’ window 40 deadlift 15 back squat + amrap burpees |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
For time 50 thrusters 100 double unders 50 thrusters 100 double unders Every minutes start with 5 burpees |
4’ Amrap of cossak squat Tabata push press 4’ Amrap of pistol Tabata plank |
5 set of 3’ amrap 1’ rest 3 burpees 5 push up 10 squat 15 sit up |
Amrap 20’ of 20 russian swing 18 v-up 16 russian swing 16 v-up 14 russian swing 14 v-up 2’ rest |
For time 5 round of 12 Deadlift 9 Hand power clean 6 Front squat 3 Push press |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
300 reps for time, following the pattern: 20 seconds of barbell row 10 seconds of rest 20 seconds of push-ups 10 seconds of rest 20 seconds of sit-ups 10 seconds of rest 20 seconds of squats 10 seconds of rest |
20 rounds for time of: 3 snatches 3 burpees over the bar |
For time: 100 hang power clean 100 push presses 100 deadlift 100 front squats |
Easy Barbara Ann: 3 rounds, each for time, of: 20 hspu 30 deadlifts 40 sit-ups 50 double-unders Rest precisely 3 minutes between rounds. |
3 rounds for time of: 20 burpees 21 frog plance 12 L-sit |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
5 round for time of 80 double unders 12 overhead squat 12 push up |
3 round for time of 20 thrusters 15 deadlift 15 v-up 10 squat clean |
15’ Amrap of 12 see-saw press 8 burpees 40 double unders |
18’ emom of 1: 14 pistol 2: 18 sit up 3: ME hs hold |
5 round of 2’ on 2’ off 10 kb snatch alternating 8 burpees 5 thrusters 30 double unders |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Amrap 20’ 3 round of: 9 push up 18 pistol 3 round of: 9 v-up 18 squat 3 round of: 9 tuck up 18 lunges |
Tabata push press Tabata deadlift Tabata front squat For time 50 burpees |
4 round for time of 15 hang squat clean 15 tuck crunch 15 sideplank |
Amrap 15’ 1/2/3/ etc Push up 75 double unders |
21 -15- 9 Thrusters Burpees Rest 2’ each set |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
7 round for time of 10 floor press 10 back squat 200 mt run or 200 double unders |
3 round for time of 50 good morning 50 barbell sit up 5 burpees |
Amrap 20’ 5 hspu or 5 seated saw press 10 pistol |
15’ emom of 1: me power snatch 2: me overhead squat 3: me push press snatch grip |
BUON ANNO !! |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Amrap 15’ Ladder Up 10/20/30 ecc Double unders 1/2/3 ecc Burpees 1/2/3 ecc HSPU |
For time of 5 round of 12 Front Squat 12 Deadlift 12 V-Up |
20’ Amrap of 12 Flex to extend Leg 10 Hang Squat Clean 8 Push press |
Emom16’ 1: Me Tuck crunch 2: 8/side KB snatch |
BUON NATALE !!! |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
4 round for time of 24 squat 24 push up 24 lunges 24 burpees |
For time of 21-15-9 Thruster Deadlift 100 Double unders |
18’ amrap of 2’ On 1’ Off ME Front Squat ME Burpees |
Emom 21’ 1: 13-16 Overhead squat 2: 8-12 Hang power snatch 3: ME Barbell hold |
Amrap 30’ 6 pistol 12 push up 6 box jump over 12 Pull up or kb row |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
5 set of 3’On 1’ Off 16 Cossak Squat 12 Burpees 16 Hip Thrust |
Emom 20’ 1: 30’’ Front Squat Hold 2: 50’’ Mountain Climbers 3: 12 Thrusters 4: 50’’ Tuck Crunch |
For Time 50-40-30-20-10 Double unders Sit Up Rest 2’ Amrap 5’ of burpees |
16’ Amrap of Ladder Up 1/2/3 etc Deadlift Hang Power Clean Hang Squat Clean Thrusters |
8 round for time of 8/side windmill 8/side see-saw press 8/side side plank with elbow |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Amrap 20’ of Ladder up 1/2/3/ecc Dip Seated Saw Press Goblet Squat |
5 round of 3’ on 1’off 12 Deadlift 10 Squat Clean ME Single under |
16’ Amrap 20 tuck crunch 20 power clean 20 sit up 54 squat |
Tabata Thruster Tabata Burpees Tabata Flex to Ext Legs Tabata Double unders |
3 round of 6’ amrap of (2’ rest ) 8 V-up 8 Handstand push up 8 Overhead back lunges |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Deadth By Burpees 1/2/3 etc In the rest time, do DU Than For time 40 side plank |
Tabata HS Hold Tabata Squat Jump Tabata L-Sit Hold Tabata Crab Walk |
For time 50-40-30-20-10 Floor Press Hang Power Clean 100 Du |
Amrap 20’ 16 back squat, every drop do 5 burpees 14 Push jerk Every drop do 5 burpees 12 V-Up |
Barbell Complex 15’ amrap of 1 Deadlift snatch grip 2 Hang Power Snatch 3 Overhead Squat |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Amrap 20’ of 10 hollow rock 10 superman rock 5 burpees 5 sit up |
16’ Emom of 1: 15 squat 2: 20 russian twist 3: 15 push press |
Amrap 20’ of 10/side KB cossak squat 10/side single leg hip thrust alternating 10 power clean |
18’ emom 1: 8/side kb single leg deadlift 2: 9 burpees + 20 double unders |
6 round For time of 24 front squat 24 push up 24 walking lunges with barbell 400 mt run or 200 double under |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
10 round of 90 ‘’ ON 30 ‘’ OFF 12 Jumping lunges 8 Push up 12 Power Snatch or GTO |
5 round of: 10 Seated Saw-Press 10 Deadlift 20 V-up 30 Mountain climbers |
4 set of 4’ amrap 1’ rest Ladder Up 2-4-6-ecc KB Push Press KB Goblet Squat KB Lunges Burpees Over the KB |
15’ Emom of 6 Handstand Push up + 4 burpees Plank hold for the remaining of each minutes |
For time (t.c. 20) 10 round of 35 double unders 9 thrusters @40/30 kg |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
6 round of A1+A2 A1 70’’ amrap of 35 double unders 7 front squat Rest 20’’ A2 70’’ amrap of 8 deadlift 5 burpees Rest 20’’ |
Amrap 20’ of 15 hang squat clean 10 front rack back lunges 5 push up |
Amrap 15’ of 14 Cossak squat 10 Sideplank 6 V-Up |
For time 30-20-10 Power clean and press Sit up Deadlift Sit up |
Tabata burpees Tabata squat Tabata legs flex and extend Tabata double unders |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
8 round x 90’’ with 60’’ rest Amrap 10 thrusters 10 push up 15 squat |
For time 5 round of 10/side seated see-saw press 10/side Cossack squat 100 double unders Weight about 12/16kg if less, double the reps |
For time 4 round of 20 kb snatch alternating 9 burpees over the kb 6/side overhead squat with kb Rest 1’ every round |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
4 round of 2' 10 kb box step over @60/50cm and @24/16kg ME double unders Rest 1’ 4 round of 2' 10 american swing @24/16kg ME double unders Rest 1’ For time 50 goblet squat @24/16kg (TC 2’) |
5 round For time of: (TC 15’) 20 deadlift @ 60/40 kg 15 wall ball @9/6 kg 10 burpees |
20’ Total TC Buy in 400 mt run Amrap 15’ of 7 ttb 5 push jerk @50/35kg 7 v-up Cash out 200 mt run |
15’ for 1 RM Snatch Than Amrap 4’ of 1 Squat Snatch @50% 1 rm 10 TTB |
Emom 21’ 1: 10 Thrusters @40/35kg + 5 burpees 2: 40 double unders + 8 sit up 3: rest |
In team of 2: For time (20’ TC): 2000 mt row 50 pistol alternating 30 hang power snatch @30/25kg |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
4 round for time of (TC 20’) 30 wall ball 10 chest to bar Every 2 minutes do 10 knee to chest |
For time 4’ of 50 air squat 100 du Rest 1’ For time 4’ of 50 back lunges 100 du Rest 1’ For time 4’ of 40 burpees |
Every 2’’ for 10 minutes 7 Hang power snatch @60/40kg 6 strict pull up 1’30’’ rest Every 2 minutes for 10 minutes 7 hang power snatch @60/40kg 12 push ups |
4 set of 4’ amrap with 1’rest of 8 burpees 8 box jump over @60/50cm 8 power clean @40/35kg |
Amrap 15’ Ladder up of 2/4/6/ecc Deadlift @24/16kg 100 mt run 8 Seated saw-press @empty barbell |
For time with a partner Buy in : 3 km bike 4 round of: 9 rope climbs 11 barbell complex @ 40/35kg Complex is 1 power clean + 1 Front squat |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Emom 15’ 1: 10 overhead squat @ 40/30kg 2: 10 ring high pull 3: 20 single leg tuck crunch |
18’ for time 8 round of: 2 clean and jerk 8 ttb Every round add 5/10kg at the barbell In the remains time try 1 rm of clean and jerk |
Amrap 15’ 2 kb left arm Turkish get up @24/16 4 overhead lunges with kb @24/16kg 2 kb right arm Turkish get up @24/16kg 8 kb muscle clean @24/16kg |
Every 90’’ for 9’ 5 hang power clean @70/50kg 12 handstand Push up Rest 1’ Emom 7’ 5 hang power clean @35/25kg + ME handstand hold |
For time (TC 15’) 5 round of 10 thrusters @50/35kg 20 pistol Rest 2’ 800 mt run |
TEAM WOD For time of (TC 20') 10 round of 100 mt run 10 burpees tireflip jump synchro Then 1 partner tireflip |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Amrap (tc 10’) 5 round of 5 deadlift @ 60/40kg 5 front squat @60/40kg 5 push jerk @60/40kg Rest 2’ 1600 mt run |
3 round for time of: (TC. 18’) 15 power clean @60/40kg 12 strict HSPU 15 Front rack walking lunges @60/40 |
10 round of: (TC 15’) 5 push up 10 v-up 5 knee to chest strict Cash out: 50 gto with plate @20/15kg |
5’ emom of 35 double unders + ME burpees Rest 15’ to find 1 RM deadlift |
Emom 10’ 1: 8-12 Power snatch @40/35kg 2: 14-16 Wall ball @9/6 kg Rest 2’ Emom 5’ 8 burpees + plank hold |
Team wod (TC 20'): 100 cal bike 70 ttb 50 burpees box jump 30 chest to bar 100 cal bike |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Wod 1 games Friendly fran (TC 15’) 3 rounds: 21 thrusters @50/40kg 21 chest-to-bar pull-ups |
Wod 2 games: (TC 15’) Damn diane 3 round of 15 deadlifts @100/80kg 15 strict deficit handstand push-ups Strict hspu-> hspu |
3 set of: (tc 20') 75 du 35 wall ball / 35 push press / 35 russian twist wb @9/6kg barbell @50/35kg rt @9/6kg |
Wod 4 games Nasty Nancy (tc 20’) 5 rounds: 500-m run 15 overhead squats @70/60kg 15 bar-facing burpees |
Wod 6 games Awful annie (tc’ 17’) For time: 50-40-30-20-10 Double-under sit-up 5-4-3-2-1 Clean @80+/60+kg |
For Time (with a Partner) 500-400-300-200-100 meter Row (each) Partner Holds Kettlebells in Rack (2x24/16 kg) 5 Burpee penalty for each drop of kettlebells |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
4 round for time of: (TC 15’) 30 sit up 15 Hspu 10 KB box step over 60/50cm @24/16kg 6 Push press @ 24/16kg |
3 set of In 4’ window Buy in 200 mt run + Amrap of 6 squat clean @40/30kg 6 TTB Rest 2’ |
Emom 7’ 5 Thrusters @40/30kg 8 wall ball @9/6kg Rest 2’ Emom 7’ 7 Thrusters @40/30kg 8 Tuck crunch |
Amrap 20’ of 16 push up 24 back lunges 32 russian swing @24/16kg |
Card Deck Amrap 20’ Seme: Fiori = kb Goblet squat Cuori = Sit up Quadri = Knee to chest Picche = kb Deadlift Jolly = 100 single / 50 double unders |
For Time (with a Partner) (TC 20’) 60 Overhead Squats (30/20 kg) 50 Box Jump Overs (60/50cm ) 40 GHD Sit-Ups 1,000 meter Row 30 Kettlebell Shoulder-to-Overheads (2x24/16 kg) 20 Deadlifts (140/100 kg) 10 Rope Climbs |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
Emom 15' 1: 10 hspu 2: 7 ring dip 3: 2/1 rope climb |
20’ amrap of: Complex with barbell, do it unbroken: 1 hang power snatch 1 hang squat snatch 1 snatch balance Barbell @60/40 kg |
5 round for time of (tc. 16’) 15 thrusters @40/30 kg 15 pull ups |
3 round of: 3 minutes of Turkish get-ups @24/16kg 2 minutes of double unders 1’ rest |
3 round for time of (tc 13’) 40 lunges 1 burpee per lunge step taken |
Back squat 5x5 @70-80% 1rm than Emom 10’ 1: 12 front squat @40/30 kg 2: 30 double unders |
Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
---|---|---|---|---|---|
BEFANA DAY |
Amrap 20’ 5 strict Chest to bar 10 deficit push ups 15 Box step up with 24\16 kg Box @60/50 cm |
5 round of reps max of: 1’ of hang squat clean 1’ of thrusters 1’ of push press 1’ rest Barbell @30/20kg |
3 round for time of: (TC 13’) 60 mountain climbers 10 tuck up 30 lunges with kb @24/16kg |
16’ e2mom: 1: 3/2 rope climbs 2: 500/450 mt row 3: 40 american swing @24/16 kg 4: 120 DU |
10’ of practice of Thrusters Than KAREN is for time of: (tc 10’) 150 wall ball @9/6 kg |