Dal 03/08 al 08/08
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
For time: Tc 15’ 3 round of 9 hang squat clean 15 hspu 21 ttb |
For time (TC 15') 10 round of 3 snatch @ 60/40 kg 15 wall ball @9/6 kg |
Amrap 20’ 9 overhead squat @60/40kg 18 V-up 9 push press @60/40 kg 18 burpees |
10’ emom 1: 4 thruster @ahap 2: rest Then 10’ amrap of 50 double unders 5 strict pull up 40 double unders 3 strict pull up 30 double unders 1 strict pull up |
20' Amrap of Ladder up 2/3/4 ecc Romanian deadlift Hang power snatch Overhead squat Snatch Balance |
Helen 3 round of 400 Mt run 21 kb swing @24/16 kg 12 pull up |
Dal 27/07 al 01/08
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
15' Amrap of Barbell complex 2 Deadlift 2 Hang power clean 2 Hang squat clean 2 Front Squat @AHAP |
Emom 20' 1: 12 / 10 Cal Bike 2: ME Handstand Hold 3: Tuck crunch 4: 100 mt Run |
Amrap 16' of 10 American Swing @24/16kg 20 Russian twist with KB @24/16kg 10 kb Windmills @24/16kg 100 double unders |
BENCHMARK FRAN for time 21-15-9 of Thruster 42,5/30kg Pull up |
Emom 18': 1: 30 double unders 2: 2/1 rope climb 3: 8 single leg v-up + 6 v-up +4 sit up |
Benchmark DANE 5 Round for time of: 10 Body weight Back squat 10 Box Jumps |
Dal 20/07 al 25/07
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
15' for 1rm of Front Squat 10' Amrap of: 10 Front squat @40/35 kg 20 Mountain climbers 30 Tuck crunch |
3 round for time (tc. 16') 90 double unders 30 push ups 20 kb swing @24/16kg 10 chest to bar |
20' emom of 1: 9 kb deadlift + 6 goblet squat 2: 6 burpees box jump over @60/50cm |
20' Amrap of: 12 power snatch @40/35kg 16 ttb 800 mt run |
10 round of: (Tc 10') 10 pistol or 30 squat 20 double unders |
Hero wod SEVERIN: For time 50 strict pull up 100 hand release push ups 5 km run with vest (10/6 kg) |
Dal 13/07 al 18/07
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
20' Amrap of 20 overhead squat @30/20kg 30 back lunges with barbell @30/20kg 40 double unders 50 deadlift with barbell @30/20 10 overhead squat @30/20kg 15 back lunges with barbell @30/20kg 20 double unders 25 deadlift with barbell @30/20 |
for time (tc 5') 21-15-9 Russian twist @9/6kg L-Sit single Leg Sit up rest 4' 100 burpees for time (TC 10') |
3 round for time of: (tc 18') 400 mt run 48 v-up 24 handstand push up 8 muscle up or 12 chest to bar or 16 pull up |
15' emom of 1: 4 squat clean @80/60 kg 2: 8 seated kb see-saw press @24/16kg 3: 40 double unders |
8 set of (A-B-A-B-A-B-A-B) A: 40'' of assault bike (cal) 20'' rest B: 40'' amrap of 5 squat and 10 push up 20'' rest rest 3' 8 set of (A-B-A-B-A-B-A-B) A: 40'' of row (cal) 20'' rest B: 40'' amrap of 6 burpees and 10 lunges 20'' rest |
Girl benchmark MELINE Emom 20' of 1 rope climb and 5 push up |
Dal 06/07 al 11/07
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
17' Amrap of 3 Deadlift snatch grip 3 Hang power snatch 3 Overhead squat barbell @AHAP |
For Time (20' TC) 40/28 cal row or 30/20 cal bike or 800 mt run 30 box step over with kb @24/16kg 40 wall ball @9/6kg 30 pull up 40 wall ball @9/6kg 30 box step over with kb @24/16kg 40/28 cal row or 30/20 cal bike or 800 mt run |
6 round for time of: (TC 18') 7 Hang squat clean @60/40kg 7 Thrusters @60/40kg 7 Power clean @60/40 50 double unders |
Amrap 15' 100 mt run 6 goblet squat with kb 24/16kg 4 burpees over the kb 200 mt run 12 goblet squat with kb 24/16kb 8 burpees over the kb |
Emom 20' 1: 10 Front Squat @40/30kg 2: 3-6 strict pull up 3: 10 Front Squat @40/30kg 4: 12 TTB |
Tabata handstand hold 4' bike Tabata v-up 4' row Tabata top hold at ring |
Dal 29/06 al 04/07
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
5 round of: 3' on 1' off AMRAP of 50 double unders 8 thrusters @40/30 kg 4 bar facing burpees |
3 round for time of: (TC 15') 6 x 50 mt run 60 squat 20 kb snatch @24/16kg 10 chest to bar |
2 set of with 2' rest 6' Run or bike or row or single unders + 3' amrap of 4 box jump over @60/50 6 handstand push up |
20' emom of: 1: 8 Deadlift @ 60/40kg 2: 8 Hang power clean @60/40kg 3: 8 Push jerk @60/40kg 4: rest |
17' Ladder Up 2/4/6 ecc Mountain climbers Lunges V-up Cossak squat |
Emom 18' 1: 10 Shoulder taps from handstand 2: 10 Tuck up at ring 3: 10 Pistol |
Dal 23/06 al 27/06
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
Amrap 15’tc 20 v-up 10 burpees touching the bar 20 sit up 10 push jerk @60/35 kg |
3 set of: 2’ amrap of cal bike Rest 30’’ 2’ amrap of front squat Rest 30’’ 2’ amrap of hang power clean Rest 30’’ |
4 round of: (TC 18') 400mt run 30 hand to hand Russian swings @24/16kg 20 kb deadlift @24/16kg 10 handstand push up |
Amrap 20’ of 6 pull ups 6 box step over with kb @24/16kg 6 gto with plate @20/15kg |
For time of (20’ tc) 50 du 50 ttb 50 du 50 hang squat clean @30/20kg 50 du 50 handstand push ups |
10’ amrap of 1) 2-4-6-8-10-ecc Cal row Overhead squat @40/35kg Rest 2’ Then 2) 2-4-6-8-10-ecc Burpees Tuck crunch |
Dal 15/06 al 20/06
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
3 round for time of: (T.c. 15’) 30 V-up 400 mt Run / 25 cal row 10 Push press @50/35kg |
5 round of 2’ Amrap: 8 Overhead Lunges @ 24/16kg 6 Burpees 8 Overhead Lunges @24/16kg 6 Chest to bar Rest 2’ |
2 x 5 set of 20’’ work - 10’’ rest: 1- Double unders 2- Thruster @40/30kg 3- Pull up Rest 1’30’’ after 5 set |
For time (TC 18’) Cash in 30 burpees 20 - 15 - 10 - 5 Push jerk unbroken @30/20 kg 30 - 25 - 20 - 15 Wall ball unbroken @9/6 kg 40 - 35 - 30 - 20 Knee to chest Cash out 30 burpees |
8 round For time of: (TC 20’) 200 mt run 5 squat snatch @60/40kg 10 chest to bar |
For time, accumulate 1500 / 1200 kg in power clean reps Every 10 reps perform 10 front squat before continuing on power cleans |
Dal 08/06 al 13/06
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
For time (18' TC) 40 wall ball @9/6kg 10 Kb overhead lunges @24/16kg 60 Sit up 30 Pull Up 60 Sit up 10 Kb overhead Lunges @24/16kg 40 Wall ball @9/6kg |
4 set of: 2' Emom of 40 Double unders + 8 Shoulder press @40/30kg 2' Amrap of 6 box jump over @60/50cm + 9 Burpees |
For time (15') 20 Burpees Then 2 round of 100 Double unders 7 Thrusters @20/15kg 7 TTB 100 Double unders 7 Thrusters @20/15kg 7 TTB |
8' for : 25 - 20 - 15 -10 -5 Chest to bar unbroken rest 5' emom of max effort Double unders rest 5' emom of max effort Goblet squat |
3 round of (TC 17') 100 double unders 10 deadlift @80/60kg 10 HSPU 10 front Squat @80/60kg |
for time 100 burpees rest for time 200 double unders rest for time 1600 mt run |
Dal 01/06 al 06/06
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
3 round for time of: (TC 13') 100 double unders 10 Squat Snatch @60/40kg |
In 2' window x 5 set with 1' rest: 15 burpees + AMRAP of 3 power clean and 6 HSPU |
4' x 4 round with 1' rest of: 12 wallball @9/6 kg 8 power snatch @30 kg 4 pull up |
Amrap 20' of 8 KB snatch @24/16kg 8 push up 12 sit up 16 lunges |
3 round of: (TC 20') 8 Power clean @60/40kg 4 burpees over the bar 8 Front squat @60/40kg 4 burpees over the bar 8 thruster @60/40kg 4 burpees over the bar |
3 x 4' Amrap with 1' rest of 12 wall ball @9/6kg 8 GTo @20/15kg 4 burpee box jump |
Dal 25/05 al 30/05
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
Tabata mountain climbers Tabata V-up Tabata burpees Tabata high jump |
6 round for time of 100 double unders 20 tuck crunch 10 push Ups |
4 round with 1’ per station, for reps: Squat jump Hand release push Ups Sit up Rest 1 |
10’ Amrap 3 goblet squat 3 Shoulder taps 6..6...9..9.. ecc |
4 round of: 400mt run or 200 double unders 18 lunges 9 v-ups |
10-9-8-7-6-5-4-3-2-1 reps of: Burpees Dip |
Dal 18/05 al 23/05
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
3 round of: 50 squat 21 push up 10 hang power clean with Kb @24kg |
Amrap 16’ Ladder up 2/4/6... Sideplank Inchworm Russian twist V-up |
4’ double unders Tabata jumping lunges 4’ burpees Tabata handstand push up |
For time: 100 deadlift with KB @24 kg 80 sit up 60 front squat with kb @24kg 40 mountain climbers 20 push up |
For time 150 thruster From 0:00 and at the start of every minute do 6 burpees |
For time 4 round of 20 cossak squat 20 russian swing 20 clean with kb |
Dal 11/05 al 16/05
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
Tabata push up Amrap 4’ double unders Tabata tuck crunch Amrap 4’ squat |
4 round for time of: 15 Squat Clean with KB 15 Push Press with KB 30 Single Leg Tuck Crunch 30 Single Leg V-Up |
5 round of 100 du 21 kb swing 9 strict pull up or 18 push Ups |
For time: 21-15-9 Burpees V-up Then 50 double unders Then 21-15-9 Front squat Tuck crunch Then 50 double unders |
Tabata Plank to Plank Tabata Squat Tabata Tuck crunch with hold as rest Tabata KB Gto |
Every minutes do 5 burpees , add 2 reps every round Then Every minutes do 5 squat jump , add 2 reps every round Then 200 double unders |
Dal 04/05 al 09/05
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
3 Rounds: 20 Zaino Deadlift 20 Push-ups 30 Sit-ups 40 Jumping Lunges 30 Sit-ups 20 Push-ups 20 Zaino Deadlift Rest 3 Minutes Between |
3 Rounds: (Time Cap 20') 100 Double-Unders 15 Odd-Object Devil Press Than 3 Rounds: 20 Alternating Odd-Object Snatches 15 Thrusters |
Emom 20' 1: ME Plank Hold 2: 20 Russian Twist 3: 20 Squat Jump 4: ME Handstand hold 5: 15 V-up |
5 round x 3’ Amrap of 60 double unders 8 inchworm Max effort handstand push up Result is the sum of hspu |
For time: 10-9-8-7-6-5-4-3-2-1 Cluster 30 mountain climbers |
Emom 6’ 1: sideplank hold left side 2: sideplank hold Right side Rest 2’ Then 12’ Amrap of 8 cossak squat 25 double unders |
Dal 27/04 al 02/05
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
Amrap 20' 15 Squat 20 Sit Up 15 Push Up 20 Down and Up |
3 Round for time of: 75 Double Unders 50 Squat 30 Burpees |
30’ emom 1: 15 cassa d’acqua deadlift 2: 30’’ hollow hold 3: 8 cassa d’acqua power clean |
Dead by minute: 7 thruster con cassa d’acqua 7 burpees After 10 round add 1 rep |
For Time: 50 Zaino Squat Cleans 50 Over and Back Zaino Hops 50 Hand Release Push-ups 50 Over and Back Zaino Hops 50 Zaino Squat Cleans |
For time: 200 squat Every 2 minutes do : 9 burpees + 14 lunges |
Dal 24/02 al 29/02
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
For Time (TC 15’) 4 rounds of: 15 TTB 15 Wallball @9/6 kg Directly into 4 round of: 15 Power snatch @40/25 kg 15 Overhead Squats @40/25kg |
On the 1:30’’ x 5 Set: 1 set of ME Strict Pull Up Then For Time (TC 12’) 3 Round of 10 Deadlifts @60/40 kg 20 Push Press @60/40 kg 30 Air Squat |
AMRAP 3: Max Rounds of Macho Man (40/25 kg) Rest 3 Minutes AMRAP 3: Max Rounds of Macho Man (50/30 kg) Rest 3 Minutes AMRAP 3: Max Rounds of Macho Man (60/35kg) 1 round of Macho Man is: 3 Power Clean 3 Front Squat 3 Push Jerk |
Emom 7’ Me Thrusters @40/25 kg Then 2 round for time of (TC 15’) 20 American swings @24/16 kg 20 Kb Box Step Up @24/16 kg 20 Burpees to target 40 Double unders |
TEAM WOD In team of 2: (TC: 30’) For time 4 round of: 800 mt Run or 1000 mt Row or 2000 mt Bike 24 Pull up 32 HSPU 58 Pistol |
1 Round of: (TC: 17’) 21/15 cal Row 21/15 cal Bike 21 burpees Then 3 round of: 50’’ Kettlebell body carry left arm 50’’ Kettlebell body carry right arm 10 sideplank left arm with 1,25kg 10 sideplank right arm with 1,25kg Max Effort Tuck crunch 1’ rest |
Dal 17/02 al 22/02
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
Amrap 14’ 2 Bar Complex (1 K2C + 1 K2E + 1 TTB) 8 Overhead Back Lunges @Empty Bar 12 Glute Bridge |
In 15’ Find 2 rm Max of Squat Snatch Than 7’ Amrap of 20 Sideplank 10 Push ups 20 KB Deadlift @24/16kg |
10’ Emom 1: 3 reps of Front Squat from 75% 2: rest Than 2 RND For time of (Tc 10’) 30 pull up 40 front squat empty bar 50 sit up |
TEAM WOD in 2 (TC 30’) 2000 mt ROW 50 Front Lunges @50/35kg 50 Burpees over the bar 1000 mt ROW 30 Front Lunges @50/35kg 30 Burpees over the bar 500 mt Row 20 Front Lunges @50/35kg 20 Burpees over the bar |
Amrap 15' 1 Deadlift 1 Deadlift + 1 Power Clean 1 DL + 1 PC + 1 Push Press @H.A.P. 40 Double under |
Buy IN In 2’ ME Russian Twists @9/6 kg Rest 30’’ In 2’ ME Box Step Up @60/50 cm Rest 30’’ Than 3 RND of (TC 10’) 100 DU 20 Wall Ball @9/6 kg 12 Burpees Box Jump |
Dal 10/02 al 15/02
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
For time (TC. 20') Ladder 2/20 HSPU Wall Ball 9/6 kg TTB |
1 RM Sumo Deadlift High Pull Than Diane 21-15-9 Deadlift @100/80 kg HSPU |
Tabata DU Tabata Cal Row Tabata Bike Tabata Rope Climb |
20' Amrap of 3 Clean and Jerk @H.A.P 10 American Swing @24/16kg 10 Pull up |
Amrap 18' 3/6/9.. Thruster @42,5 / 35 kg 3/6/9.. CTB |
Metcon Team 42/38/18 Deadlift @ 100Kg HSPU Than 2000 mt Row Than 30/24/16 Front squat @ 60kg 8/6/4 Rope climb |
Dal 03/02 al 08/02
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
18' Amrap 1 DL + 1 Snatch + 1 OHS @H.A.P 5 Pull up 5 TTB |
15' 1 RM Back Squat 10' Amrap of 14 Mountain climbers 7 Push ups 14 Lunges |
16' Emom 1: 10/8 HSPU 2: 15/12 Cal Row 3: 4/3 Ring Muscle ups 4: 12/10 Cal Bike |
15' Gym Complex 3 Pull up + 3 TTB 12' Amrap 1 Bar complex 14 Sit up 7 American Swing @24/16kg |
16' Amrap 2/4/6/8.. Deadlift Thruster Lateral burpees Barbell @50/30kg |
TEAM WOD 16' Amrap 20 Cal row / bike 5 Pull up 20 TTB 40 DU |
Dal 27/01 al 01/02
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
In 15' find 2rm panca Than 12' amrap 10 wb 20 mountain climbers 10 down up |
E2mom 18’ 1: 150 DU 2: 20 TTB 3: 20 Lunges with back barbell 50/35kg |
10-9-8-7-6-5-4-3-2-1 reps of: (T.C. 18’) Deadlift @100/70 kg Squat Clean @100/70 kg 15 Push ups every round |
20' amrap Barbell Complex 1 power clean 1 squat clean 1 front squat 11 pull up add 5 kg every round |
6' Amrap Ladder up (2,4,6..) Box jump @60/50cm Overhead squat @60/40kg rest 2' 6' Amrap Ladder up (2,4,6..) GTO with kb @24/16kg Step up with box @60/50cm |
Amrap 12’ 12 burpees 2 pull up + 2 chest to bar @9/6kg 12 medball clean @9/6 kg |
Dal 20/01 al 25/01
| Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato |
|---|---|---|---|---|---|
|
30 CLEAN AND JERK FOR TIME (TC 10’) @60/40KG |
20’ AMRAP OF: 10 STRICT KNEE TO ELBOWS 20 PISTOL OR 40 SQUAT 10 HANDSTAND PUSH UP |
AMRAP 18’ OF 1 STRICT PULL UP, 2 PUSH UPS, 3 SQUAT 2 STRICT PULL UP, 4 PUSH UPS, 6 SQUAT 3 STRICT PULL UP, 6 PUSH UPS, 9 SQUAT ECC. |
5 ROUND OF: (TC. 15’) 20 SUMO DEADLIFT HIGH PULL @50/30KG 20 BOX JUMPS @60/50CM |
EMOM 15’ 1: 8 THRUSTERS @40/30 KG 2: 12 BURPEES 3: 14 TUCK CRUNCH |
3 ROUND FOR TIME OF: (TC. 20’) 800 MT RUN OR 1000MT ROW OR 1,6 KM BIKE 30 PULL UPS |
Dal 13/01 al 19/01
| 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 |
Dal 06/01 al 12/01
| 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 |
N. 296409 del Registro Nazionale delle Associazioni e Società Sportive Dilettantistiche
Copyright CF Magenta A.S.D. All Rights Reserved. | Via Gran Sasso 48 - 20011 Corbetta (MI)
Tel: +393486969074 - Codice Fiscale 93042750153