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MERCOLEDÌ 25 MAGGIO
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MARTEDì 24 MAGGIO
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Martedì 24 Maggio 400 mt Row 3 Rounds 20 sec high knees 20 sec butt kicks 20 sec high kicks alt 20 sec high knee skips 20 sec Jumping Jacks Rest needed 2 rounds 20 sec pigeon pose right 20 sec pigeon pose left 20 sec goblet hold 20 sec spiderman lunge right 20 sec spiderman left 20 sec goblet hold Build your weight for Front Rack Lunge Every 2 minutes for 10 minutes 10 steps 55% 1 RM 10 steps 65% 1 RM 10 steps 75% 1 RM MAX steps 85% 1 RM MAX steps 90% 1 RM 4 Rounds 10 Evil Wheel 10 Slam Ball Rest needed 2 Rounds for time 30 T2B 30 Front Squat (40-30 kg) 20 C2B 20 Thruster (40-30 kg) 10 Strict Pull Ups 10 Cluster (40-30 kg)
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LUNEDì 23 MAGGIO
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Lunedì 23 Maggio 10 Cal Assault Bike 100 SU 10 Cal Assault Bike 3 Rouinds 30 sec Pigeon Pose Right 30 sec Pigeon Pose Left 30 sec Pike Stretch 30 sec Squat Hold 3 Rounds 30 sec Crab Walk ( forward,backward) 15 Air Squat Rest needed Challenge Back Squat 3/6 week 20 Reps ( 2.5-5 kg increments compared to last Monday ) 4 Rounds 20 steps Seal Walk 10 Russian Twist with med ball 10 Ronds for max reps 1 minute 5 Squat Clean (50/35) Max Battle Rope 1 minute rest
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SABATO 21 MAGGIO
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Sabato 21 Maggio 400 mt Run 3 Rounds 10" High Knees 10" Butt Kicks 10" High Kicks 10" High Knee Skips 20 Jumping Jacks Rest needed 2 Rounds 20 sec Pigeon Pose Right 20 sec Pigeon Pose Left 20 sec Spiderman Lunge Right 20 sec Spiderman Lunge Left After 25 Air Squat +20 reps 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press 30/20 kg 50 Air Squat +15 reps 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press 40/30 kg 75 Air Squat + 10 reps 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press 50/40 kg 100 Air Squat +5 reps 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press 60/50 kg
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VENERDì 20 MAGGIO
DESCRIZIONE
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Venerdì 20 Maggio 15 Cal Assaul Bike 1 Round 10 Around the World CW 10 Around the World CCW 10 PVC Passthroughs 1 Round 20 sec Pec Stretch w/bad Right 20 sec Pec Stretch w/band Left 20 sec Downard Facing Dog 20 sec Upward Facing Dog 2 Rounds 20" ON 40" OFF Circle Band Lateral Raise Band Triceps Pushdowns Ring Row Seated Band Row Empty Barbell Z Press ( 20/15 kg ) Db Bench Press 16+16/10+10 kg Db chest Fly 16+16/10+10 kg E2MOM 10 minutes MAX Bench Press (75% BW / 50% BW ) + Max Strict Pull Ups For time 4 rounds 20 Cal Assault Bike 30 Wall Ball 5 Devil Press ( 22+22 14+14 kg ) Goal 17 min.
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GIOVEDì 19 MAGGIO
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Giovedì 19 Maggio 400 mt Run 2 sets Two sets of: I's, Y's, & T's light DB with soft ball 6/8 reps each Cross Bench Pull over with PVC x 10 reps Frog Stretch x 60 seconds 400 mt Row E2MOM 8 minutes Front Squat 8 Reps 75% 1 RM 6 Reps 80% 1 RM 4 Reps 85% 1 RM 2 Reps 95% 1 RM E2MOM 8 minutes Shuolder Press 8 Reps 75% 1 RM 6 Reps 80% 1 RM 4 Reps 85% 1 RM 2 Reps 95% 1 RM 2 sets Depth Drop x 1 Depth Drop + Max Height Jump x 2 Depth Drop + Broad Jump x 3 Empty Barbell Snatch Grip Overhead Reverse Lunge x 10 (5 per side) 12 Minutes AMRAP 3 Power Clean and Jerk ( 60/40 kg) 6 Goblet Squat (24/16 kg) 9 Bent Over Row (60/40 Kg) 12 Cal Row Goal 5 Rounds
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MERCOLEDì 18 MAGGIO
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Mercoledì 18 Maggio 400 mt Run 3 Rounds 10 Medicine ball Clean 10 Jumping Jacks 10 Jumping Lunge Rest needed 2 Rounds 20 sec Couch Stretch Right 20 sec Couch Stretch Left 20 sec Pike Stretch 20 sec Butterly Stretch Build your weight for Clean and split Jerk E3mom 12 minutes Clean and split jerk 5 Reps 55% 1 Rm 5 Reps 65% 1 Rm 5 Reps 75% 1 Rm Max Reps 85% 1 Rm E2MOM 8 minutes Hang High Pull ( grip clean) 5 reps 65% 1 RM 3 reps 75% 1 RM 3 reps 85% 1 RM 3 reps 90-95% 1 RM 6 Rounds 20 sec Hollow Hold with PVC 10 sec rest 20 sec Arch Hold with PVC 10 sec rest AMRAP 10 minutes 8 DB Snatch Right Arm 22-16 8 Burpees over DB 8 DB Snatch Left Arm 22-16 8 Burpees over DB Goal: complete 5 rounds
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MARTEDì 17 MAGGIO
DESCRIZIONE
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Martedì 17 Maggio 400 mt Run 20 sec. Pec Stretch with band Right 20 sec. Pec Stretch with band Left 20 sec. Pigeon Pose Right 20 sec. Pigeon Pose Left 20 sec. Spiderman Lunge Right 20 sec. Spiderman Lunge Left 400 mt Run 3 Round ( PVC/ Empty Barbell / Barbell 30/20 ) 10 Good morning 10 Snatch Balance Rest needed Build your weight for Hang Squat Snatch and after Every 2 minutes for 10 minutes 5-4-3-2-1 Hang Squat Snatch After 6 Rounds 20 sec Ball Slams 10 sec Rest 20 sec Plank Rockers 10 sec rest Amrap 20 minutes 10 Pull Ups 20 Push Ups 30 Air Squat 20 Cal Row Goal: 6 roundsMartedì 17 Gennaio 400 mt Run 20 sec. Pec Stretch with band Right 20 sec. Pec Stretch with band Left 20 sec. Pigeon Pose Right 20 sec. Pigeon Pose Left 20 sec. Spiderman Lunge Right 20 sec. Spiderman Lunge Left 400 mt Run 3 Round ( PVC/ Empty Barbell / Barbell 30/20 ) 10 Good morning 10 Snatch Balance Rest needed Build your weight for Hang Squat Snatch and after Every 2 minutes for 10 minutes 5-4-3-2-1 Hang Squat Snatch After 6 Rounds 20 sec Ball Slams 10 sec Rest 20 sec Plank Rockers 10 sec rest Amrap 20 minutes 10 Pull Ups 20 Push Ups 30 Air Squat 20 Cal Row Goal: 6 rounds
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LUNEDì 16 MAGGIO
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Lunedì 16 Maggio 10 Cal assault bike 3 rounds 10 Duck Walk 10 Bear Crawl 10 Jumping Jaks Rest 45" 10 Cal Assault Bike 2 Rounds 20 sec Downard Facing Dog 20 sec Upward Facing Dog 20 sec Pike Stretch 30 sec Goblet Squat Hold 24/16 20 sec Pancake Stretch 30 sec Goblet Squat Hold 24/16 Week 2: 20 rep squat challenge 20 reps Add 2,5-5 kg last week's successfully complete weight After 20 Madball Twist 20 Medicine Ball sit ups Rest needed 1-2-3-4-5-6-7-8-9-10 for time Deadlift (105/70 kg ) Box Jump ( o DB Step Up 20+20/ 14+14 )
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Sabato 14 Maggio Hero Wod Philips For Time with Partner synchronized as much as possible 1507 mt ROW 157 Cal Assault Bike 35 Devil Presses ( 2x 22kg/16 kg ) 4 Bear Complex ( 45/30 kg ) 11 Syncronized Bar Over burpees 1 Bear Complex is 7 unbroken reps of 1 Clean 1 Front Squat 1 Push Press 1 Back squat 1 Push Press
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VENERDì 13 MAGGIO
DESCRIZIONE
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Venerdì 13 Maggio 500 mt Row o 400 mt Run 2 Rounds 30 sec Pec Stretch with Band Right 30 sec Pec Stretch with Band Left 30 sec Pigeon Pose Right 30 sec Pigeon Pose Left 30 sec Pike Stretch 45 sec Plank Hold 2 Rounds - light intensity - 10 Incline Bench Press 15 Deadlift 20 Bent Over Row E2mom 6 minutes Bench Press + Weighted Pull Ups 5 reps 55% 1 Rm + 5 Weighted Pull Ups 5 reps 65% 1 Rm + 5 Weighted Pull Ups 5 reps 75% 1 Rm + 5 Weighted Pull Ups E2MOM 6 minutes Deadlift + Ring Row 5 reps 55% 1 Rm + 8/10 Ring Row 5 reps 65% 1 Rm + 8/10 Ring Row 5 reps 75% 1 Rm + 8/10 Ring Row E2MOM 6 minutes Bent Over Row + Pull Over 5 reps 55% 1 Rm + 8/10 Pull Over 5 reps 65% 1 Rm + 8/10 Pull Over 5 reps 75% 1 Rm + 8/10 Pull Over For Time 800 mt Run/Row 25 Push Up 50 Air Squat 100 Swing 50 Air Squat 25 Push Up 800 mt Run/Row
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GIOVEDì 12 MAGGIO
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Giovedì 12 Maggio 250 mt Row 100 SU 50 Jumping Jaks 3 Sets 30" Thoracic Spine BB Stretch Left 30" Thoracic Spine BB Stretch Right 30" Spiderman Lunge Left 30" Spiderman Lunge Right 3 Sets 15 PVC Deadlift 15 PVC Good Morning 15 PVC OHS Three sets “Depth Drop Series” Depth Drop x 1 Depth Drop + Max Height Jump x 2 Depth Drop + Broad Jump x 3 Rest needed Every 60 seconds for 6 minutes Speed Deadlift x 3 reps 65% 1RM AMRAP 24 minutes 25 Double Kettlebell Deadlifts (24/16 kg) 50 Foot Front Racked Kettlebell Walking Lunges (24/16 kg) 75 Foot Double Kettlebell Overhead Carry (24/16 kg) 100 Foot Double Kettlebell Farmer’s Carry (24/16 kg)
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MERCOLEDì 11 MAGGIO
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Mercoledì 11 Maggio 3 Rounds 200 mt Run 20 Mountain Climber 2 Rounds 10 Front to back leg swing left 10 Front to back leg swing right 10 Side to side leg swing left 10 Side to side leg swing right 10 PVC Around the world CW 10 PVC Around the world CCW Build Your weight for Power Clean and Front Squat E3MOM 15 minutes ( 5 rounds ) 15" Power Clean + 15" Front Squat Increase weight every round. Start 70% and increase 5% every round 3 rounds 30 Flutter Kicks 10 Evil Wheels "The Chief" 5 Rounds for max reps 3 minutes 3 Power Clean 60/40 kg 6 Push Ups 9 Air Squat 1 min rest Your goal today is... 30 Rounds ( 540 reps )
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MARTEDì 10 MAGGIO
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Martedì 10 Maggio 1 minute slow assault bike 10 sec. sprint assault bike 40 se. slow assault bike 20 sec. sprint assault bike 20 sec slow assault bike 30 sec sprint assault bike After 2 rounds 10 Air Squat 10 Arm Circle CW 10 Arm Circle CCW 10 Arm Hugs 10 Alterning Arm Swing 1 minute slow assault bike 10 sec. sprint assault bike 40 se. slow assault bike 20 sec. sprint assault bike 20 sec slow assault bike 3 Rounds 10 Ring Row 5 Inch Worm Push Ups Max 30" Chest to Rings Hold (As parallel to the floor as possible) Max 30" Push Up Hold Four sets Bench Press x 8 reps (75% 1 RM) rest 45 seconds Swiss Ball Dumbbell Chest Press x 8 reps Rest 45 seconds Single Arm DB Row x 8 reps (arm left) Single Arm DB Row x 8 reps (arm right) Rest 45 seconds Ring Row Narrow Supinated Grip (Single Ring) x max reps (As parallel to the floor as possible) Rest 45 seconds E6MOM 24 mintutes 24/18 Calories of Rowing 12 (6+6) Single Arm Dumbbell Push Presses (22/14 kg ) -- keep the non-working arm behind your back -- 12 Toes to Bar
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LUNEDì 9 MAGGIO
DESCRIZIONE
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Lunedì 9 Maggio 20 Assaul bike 3 Rounds 10 Duck Walk 10 Bear Crawl 10 Jumping Jacks Rest 45" 20 Cal Assault Bike 20 Sec. Couch Stretch right 20 Sec. Couch Stretch left 20 Sec. Pigeon Pose right 20 Sec. Pigeon Pose left Back Squat 20 Reps Per 6 settimane da oggi, ogni lunedì cercheremo di trovare il nostro massimo di 20 ripetizioni per il back squat. Oggi iniziamo la settimana 1. Riscaldati con calma e trova il peso iniziale in grado di completare 20 ripetizioni ( se incerto, prova il 50% di 1 RM) Ogni settimana aumenteremo di 2.5-5 kg. Durante le 6 settimane, in caso di insuccesso, riprova il peso anche la settimana successiva. Se fallisci per 2 settimane di seguito, diminuisci il peso di 5 kg la settimana successiva. Esegui serie di riscaldamento prima di tentare le 20 ripetizioni 3 Rounds 10 Barbell Hip Thrust 40/30 Kg 10 GHD Hip Extension Rest Needed 10 Rounds 200 mt Row 15 wall ball 90"-120" rest
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SABATO 7 MAGGIO
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Sabato 7 Maggio 2 Rounds 30 sec Run Forward 30 sec Run Backward 20 sec High Knees 20 sec Butt Kicks 30 sec side lateral shuffle Rest needed "SEEDY" For Time ( with a partner ) 7 Rouds Cindy 2 Rounds DT ( 70/50 kg) 6 Rouds Cindy 2 Rounds DT ( 70/50 kg) 5 Rouds Cindy 2 Rounds DT ( 70/50 kg) 4 Rouds Cindy 2 Rounds DT ( 70/50 kg) 3 Rouds Cindy 2 Rounds DT ( 70/50 kg) 2 Rouds Cindy 2 Rounds DT ( 70/50 kg) 1 Rouds Cindy 2 Rounds DT ( 70/50 kg) 1 Rounds Cindy 5 Pull Ups 10 Push Ups 15 Air Squat 1 Rounds DT: 12 Deadlift 9 Hang Power Clean 6 Shoulder to Overhead TIME CAP 40 minutes
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VENERDì 6 MAGGIO
DESCRIZIONE
COMMENTI
Venerdì 6 Maggio 2 Rounds 20 Cal Row 100 Jumping Jacks 30 sec. Butterlfy Stretch 30 Sec. Pancake Stretch 30 sec Downward Facing Dog 30 Sec. Upward Facing Dog 3 Rounds One Arm Swing Left One Arm Swing Right One Arm Thruster Left One Arm Thruster Right Rest Needed “Dumbbell Front Squat Warm-up” Squeeze Dumbbell Reverse Lunge x 10 reps Squeeze Dumbbell Front Squat x 5 reps Single Arm Dumbbell Push Press x 5 reps per side Single Arm Thruster x 5 reps per side E2MOM 16 minutes (8 sets) 1 Front Squat ⬇️3" ⬆️2" + 3 Front Squats (Normal Speed) Start at 70-75% and build quicky For time 30 Dumbbell Thrusters (24+24/16+16 lb kg) 30 Alternating Reverse Lunges (24+24/16+16 lb kg) 20 Dumbbell Thrusters (24+24/16+16 lb kg) 20 Alternating Reverse Lunges (24+24/16+16 lb kg) 10 Dumbbell Thrusters (24+24/16+16 lb kg) 10 Alternating Reverse Lunges (24+24/16+16 lb kg)
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GIOVEDì 5 MAGGIO
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Giovedì 5 Maggio 400 mt Row 20 Cal Assault Bike 2 Rounds 20 Air Squat 20 Mountain Climbers 400 mt Run 20 Cal Assalt Bike 2 Rounds 10 Arm circle CW 10 Arm circle CCW 10 Arm Hugs 10 PVC Passthroughs 10 Jumping Jacks Build Your Weight for Barbell Bent Over Row + Strict Press Every 2 minutes x 12 minutes 5 reps Bent Over Row 75% 1 RM +5 reps 75% 1 RM 5 reps Bent Over Row 75% 1 RM +5 reps 80% 1 RM 5 reps Bent Over Row 75% 1 RM +3 reps 85% 1 RM 5 reps Bent Over Row 75% 1 RM +3 reps 90% 1 RM 5 reps Bent Over Row 75% 1 RM +1 reps 95% 1 RM 5 reps Bent Over Row 75% 1 RM +1 reps 100% 1 RM Every 90" x 6 minutes ( 6 rounds ) 8/12 Bent Over Dumbbell Rear Delt Raise ( intrarotation ) Five rounds for time 400 Meter Run 5 Rope Climbe ( o 8 Stritc Pull Ups ) 10 Ring Row 15 Push Ups
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MERCOLEDì 4 MAGGIO
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Mercoledì 4 Maggio 400 mt Run 3 Rounds 10 Air Squat 20 Mountain Climbers 400 mt Run 2 Rounds 10 Arm circle CW 10 Arm circle CCW 10 Arm Hugs 10 PVC Passthroughs 10 Jumping Jacks Build Your Weight for Bench Press Every 90" x 9 minutes 5 reps 75% 1 RM 5 reps 80% 1 RM 3 reps 85% 1 RM 3 reps 90% 1 RM 1 reps 95% 1 RM 1 reps 100% 1 RM Every 90" x 6 minutes ( 6 rounds ) 10/15 Close Grip Dumbbell Press After 21-15-9 Lying Leg Raise Russian Sit Up with Plate Plank Shoulder Taps ( always 21 touch ) After For Time 40-30-20-10 Cal Assault Bike Push Ups Pull Ups
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MARTEDì 3 MAGGIO
DESCRIZIONE
COMMENTI
Martedì 3 Maggio 20 Cal Assault Bike 2 Rounds 20 sec. Pec Stretch with band right 20 sec. Pec Stretch with band left 20 sec. Spiderman Lunge right 20 sec. Spiderman lunge left 20 sec Pike Stretch 20 sec Pancake Stretch 2 Rounds 10 Steps Duck Walk 10 Steps Bear Crawl Build Your Weight For Power Clean and Front Squat Every 2 minutes for 10 minutes 1 Power Clean 5 Front Squat 2 Power Clean 4 Front Squat 3 Power Clen 3 Front Squat 4 Power Clean 2 Front Squat 5 Power Clean 1 Front Squat 4 Rounds for time (max reps/cal) 1 min KB Clean and Press 1 min Assault Bike 1 min Deadlift 50/35 kg 1 min Jump Rope 1 min Rest
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MARTED' 2 MAGGIO
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Lunedì 2 Maggio Two sets Row x 250 meters Kettlebell Kang Squat x 10 reps Prone PVC Pass Through x 10 reps Two sets Kettlebell Romanian Deadlift x 5 reps Kettlebell Sumo Deadlift x 10 reps Pike 10’s x 1 rep (10 pulses + 10 second hold) E2MOM 24 minutes Romanian Deadlift x 10 reps + 20" Superman hold Dumbbell Alternating Reverse Lunges x 10 reps each leg + 20" Dumbell Box Step Up Alt Side Plank x 45 seconds each side Strict Toes to Bar x 10 reps + 20" Mountain Climber Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of Kettlebell Swings Goblet Squats V-Ups
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SABATO 30 APRILE
DESCRIZIONE
COMMENTI
Sabato 30 Aprile One set Run x 400mt nasal breathing only Two sets Scapular Pull up x 15 Shoulder Tap + Push-up x 10 Cossack Squat x 5 per side In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes 5 Strict Pull Ups 10 Push-Ups 20 Air Squats *Every 6 rounds (3 each teammate), teams must one time run 400 mt one time row
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VENERDì 29 MAGGIO
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Venerdì 29 Aprile 400 mt Run 2 Rounds 30 sec Thoracic Spine BB Stretch Left 30 sec Thoracic Spine BB Stretch Right 30 sec Butterfly Stretch 30 sec Pancake Stretch 400 mt Run 2 Rouds 10 PVC Passthroughs 10 PVC Good Morning 10 PVC OHS Build your weight for back squat Every 90" x 9 minutes 5 reps 75% 1 RM 5 reps 80% 1 RM 3 reps 85% 1 RM 3 reps 90% 1 RM 1 reps 95% 1 RM 1 reps 100% 1 RM Build your weight for shounder press Every 90" x 9 minutes 5 reps 75% 1 RM 5 reps 80% 1 RM 3 reps 85% 1 RM 3 reps 90% 1 RM 1 reps 95% 1 RM 1 reps 100% 1 RM 5 Rounds for time 250 mt Run 15 Thruster ( 35/20kg ) 15 T2b
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GIOVEDì 28 APRILE
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Giovedì 28 Aprile 300 mt Row Banded T Spine Squat 45" Banded Hip Opener 45" each leg Banded OHS 10 reps Banded PassTrought 10 reps (lying down face down) Banded Extension Stretch 30" 300 mt Row 1 Round Row x 2 minutes Pull Snatch x 5 reps Row x 90 seconds Power Snatch x 5 reps Row x 60 seconds Squat Snatch x 5 reps 6 Sets 400 mt Run Max Reps in 30" Barbell Bent Over Row ( 50/35 kg) 500 mt Row Max Reps in 30" DB Alt Power Snatch (20/14 kg) Rest 60"-90"
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MERCOLEDì
DESCRIZIONE
COMMENTI
Mercoledì 27 Aprile 20 Cal assaut bike 3 Rounds 20 sec pike stretch 20 sec pancake stretch 20 sec pigeon pose right 20 sec pigeon pose left After 20 cal Assault Bike 3 Rounds 10 Push Ups 20 Air Squat 30 Mountain Climber Build you weight for bench press and deadlift E2MOM 12 minutes 4 Bench Press (80% 1 RM) + 2 Deadlift (90% 1 RM ) 21-15-9 Ghd Sit Ups Evil Wheels For Time 9-15-21-15-9 Cal Row Swing DB Deadlift DB Floor Press Push Ups
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MARTEDì 26 APRILE
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COMMENTI
Martedì 26 Aprile 300 mt Row 3 Rounds 10 Jumping Jacks 10 Jumping Lunges 10 Empty Barbell Thruster 3 rounds 20 sec Spiderman Lunge Left 20 sec Spiderman Lunge Right 20 sec Side Lunge Left 20 sec Side Lunge Right E2MOM 18 minutes ( when you feel, increase the weight ) Hang Clean + Push Press + Front Squat + Push Jerk 3-3-3-2-2-2-1-1-1 Hang Clean 3-3-3-2-2-2-1-1-1 Push Press 3-3-3-2-2-2-1-1-1 Front Squat 3-3-3-2-2-2-1-1-1 Push Jerk Amrap 10 minutes 2 KB Swing 2 C2B 4 KB Swing 4 C2B 6 Kb Swing 6 C2B ......continue until time is up
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LUNEDì 25 APRILE
DESCRIZIONE
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Lunedì 25 Aprile 300 mt Row 3 Rounds 10 Jumping Jacks 10 Jumping Lunges 10 Empty Barbell Thruster Build Your Weight x Clean E2MOM 20 minutes Sets 1-3 --3 cleans 60% 1 RPM Sets 4-6 -- 2 cleans 70% 1 RPM Sets 7 -- 1 rep 80% 1 RM Sets 8 -- 1 rep 85% 1 RM Sets 9 -- 1 reps 90% 1 RM Set 10 -- 1 reps 95+% 1 RM Assault Bike x 3 minutes at 50% effort ( start light, you are in a warm-up phase ) Plank x 30" Rest 60" Assault Bike x 2 minutes at 70% effort ( keep a steady pedaling and remember the expressed RPM ) Plank x 45" Rest 60" Assault Bike x 90 seconds at 75% ( increased effort. Increase by 2-5 RPM ) Plank 60" Assault Bike x 60 seconds at 80% effort (increase pace another 2-5 RPM) 30" Plank 30" Side Plank right 30" Side Plank left Every 4 minutes, for 16 minutes (4 sets) for times: 15/10 Calories of Assault Bike 30" Cone Shuttle Runs 50 Alterning One Arm DB Overhead Walking Lunge
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SABATO 23 APRILE
DESCRIZIONE
COMMENTI
Sabato 23 Aprile Buy in 800 mt Run each togheter TEAM 2 "1287" 99 KB Swing 99 Box Jump 99 Air Squat 99 Push Ups 99 Burpees 99 Pull Ups 99 Sit Ups 99 DB Bench Press 99 Cal Assault Bike 99 Wall ball 99 Cal Row 99 Slam Ball 99 DB Push Press ( 20+20 -- 14+14 ) Cash out 800 mt Run each togheter
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VENERDì 22 APRILE
DESCRIZIONE
COMMENTI
Venerdì 22 Aprile 3 Sets 200 Mt Row 50 SU 3 Rounds 10 sec. Arm Circle CW 10 sec. Arm Circle CCW 10 sec Jumping Jaks 20 sec Mountain Climbers 20 sec Plank Shoulders Taps E2MOM 10 minutes 10 Barbell Bent Over Row 70% 1 RM + 10 DB Seated Rear Delt Row 8 Barbell Bent Over Row 75% 1 RM + 10 DB Seated Rear Delt Row 6 Barbell Bent Over Row 80% 1 RM + 10 DB Seated Rear Delt Row 4 Barbell Bent Over Row 85% 1 RM + 10 DB Seated Rear Delt Row 2 Barbell Bent Over Row 90% 1 RM + 10 DB Seated Rear Delt Row E2MOM 10 minutes 10 Reps Strict Press 70% 1 RM + 10 Ring/Paralle Dip 8 Reps Strict Press 75% 1 RM + 10 Ring/Paralle Dip 6 Reps Strict Press 80% 1 RM + 10 Ring/Paralle Dip 4 Reps Strict Press 85% 1 RM + 10 Ring/Paralle Dip 2 Reps Strict Press 90% 1 RM + 10 Ring/Paralle Dip 3 Rounds 10 AB Mat Sit Up with Plate 10/5 Kg 10 Russian Twist with plate 10/5 Kg Rest needed 1 Minute ON 1 Minute OFF x 12 minute Burpees
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GIOVEDì 21 APRILE
DESCRIZIONE
COMMENTI
Giovedì 21 Aprile 10 Cal Assault Bike 2 Rounds 20 sec pigeon pose right 20 sec pigeon pose left 20 sec downward facing dog 20 sec upward facing dog after 10 sec cal Assault Bike 3 Rounds 10 Jumping Jaks 10 Empty Barbell Romanian Deadlift 10 Empty Barbell Barbell Thruster 10 Empty Barbell Barbell Walking Lunge left 10 Empty Barbell Barbell Walking Lunge right rest needed E2mom 10 minutes Front Squat 5 reps 60%-65%-70%-75%-80% 1 RM E2mom 10 minutes Rack Lunge ( 5 each leg ) 5 reps 60%-65%-70%-75%-80% 1 RM E2mom 10 minutes Thruster 5 reps 60%-65%-70%-75%-80% 1 RM For Time 4 rounds 25 wall ball 50 Air walking lunge alt
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MERCOLEDì 20 APRILE
DESCRIZIONE
COMMENTI
Mercoledì 20 Aprile 3 Rounds 1 minute slow Assault Bike 10 Air Squat 10 Arm Circle CW 10 Arm Circle CCW 10 Arm Hugs 10 Empty Barbell Deadlift 10 One Arm Swing left 10 One Arm Swing right E2mom 10 minutes Deadlift 5 reps 60%-65%-70%-75%-80% 1 RM E2mom 10 minutes Bench Press 5 reps 60%-65%-70%-75%-80% 1 RM E2mom 10 minutes 5 DB Box Up each leg + 5 Strict Pull Ups 3 Rounds 10 GHD Hyperextension 10 GHD Back extension Rest needed For Time 12-9-6-3 DB Reverse Lunge left DB Reverse Lunge right Devil Press Finish each rounds 250 mt row
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MARTEDì 19 APRILE
DESCRIZIONE
COMMENTI
Martedì 19 Aprile 2 Sets 10 Cal Assault Bike 20 Cal Row 10 Jumping Squats 20 Mountain Climber 3 rounds 20 sec. Pec Stretch with band Right 20 sec. Pec stretch with band Left 20 sec. Couch Stretch Right 20 sec. couch Stretch Left Build your weight x Hip Snatch and after E2mom 10 minutes 5 reps 60%-65%-70%-75%-80% 1 RM Build your weight x Knee Snatch and after E2mom 10 minutes 5 reps 60%-65%-70%-75%-80% 1 RM Build your weight x Floor Snatch and after E2mom 10 minutes 5 reps 60%-65%-70%-75%-80% 1 RM Tabata => Row Rest 1 minute Tabata => Push Ups Rest 1 minute Tabata => American Swing Rest 1 minute Tabata => Db. Snatch Alt.
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LUNEDì 18 APRILE
DESCRIZIONE
COMMENTI
“VIA CRUCIS” Buy In 800 mt Run For Time 33 Cal Assault Bike 33 Air Squat 33 Cal Row 33 Pull Ups 33 Push Ups 33 Handstand Push-Ups 33 T2b 33 Cal Assault Bike 33 Air Squat 33 Cal Row 33 Wall Balls 33 Kb Swing 33 Dumbbell Hang Power Clean And Press 33 Cal Assault Bike 33 Air Squat 33 Cal Row 33 Burpees Box Jumps Over 33 Barbell Walking Lunges 50% Body Weight Cash Out 800 mt Run.
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SABATO 16 APRILE
DESCRIZIONE
COMMENTI
Sabato 16 Aprile 30 sec. Run Forward 30 sec. Run BackWards 30 sec Air Squat 20 sec. High Knees 20 sec. Butt Kicks 20 sec. Side Shuffle Right 20 sec. Slide Shuffle Left Build Your Weight for Squat Clean and after Death by Squat Clean ( 60/40) ( 1 rep in first minute, 2 reps in the second minute, 3 reps in the third minutes.......) E5MOM for 30 minutes (2 sets) for times 1000 Meter Row 60 Dumbbell Thrusters (16+16/12+12 kg) 800 Meter Run
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VENERDÌ 15 APRILE
DESCRIZIONE
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Venerdì 15 Aprile 400 mt Run 20 sec Pigeon Pose Right 20 sec Pigeon Pose Left 20 sec Spiderman Lunge Right 20 sec Spiderman Lunge Left 20 sec Pike Stretch 20 sec Pancake Stretch Stretch 400 mt Run Two sets 10 DB Suitcase Deadlift One Arm left + Waiter’s Carry x 50 steps left 10 DB Suitcase Deadlift One Arm right + Waiter’s Carry x 50 steps right Kettlebell Sumo Deadlift x 20 reps Two sets Downward Dog Push Up x 10 reps Kettlebell Swing x 15 reps E1MOM 15 minutes 6 DB Deadlift One Arm Left + 6 Box Up One Leg Left 6 DB Deadlift One Arm Right + 6 Box Up One Leg Right 6 DB One Arm Strict Press Left + 6 One Arm Ring Row Left 6 DB One Arm Strict Press Right + 6 One Arm Ring Row Right Max Rest ( max 40" ) L-Sit Hold For Time 100 Deadlift ( 60/45 kg) 80 kb Swing 60 Push Ups 40 Push Press ( 40/30 kg) 20 Burpees Lateral OTB
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GIOVEDì 14 APRILE
DESCRIZIONE
COMMENTI
Giovedì 14 Aprile 2 Rounds 20/15 Cal Assault Bike 30 sec. Run Forward 30 sec. Run BackWards 20 sec. High Knees 20 sec. Butt Kicks 20 sec. Side Shuffle Right 20 sec. Slide Shuffle Left Build your weight for Front Squat & Press With 2 bars, every 2 minutes for 10 minutes 5+5 Front Squat + Strict Press 75% 1 RM 4+4 Front Squat + Strict Press 80% 1 RM 3+3 Front Squat + Strict Press 85% 1 RM 2+2 Front Squat + Strict Press 90% 1 RM 1+1 Front Squat + Strict Press 95% 1 RM x time 100 Wall Ball 100 T2B 100 KB Goblet Squat 100 Medball Russian Twist 100 Cal Row 100 Medball Sit Ups
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MERCOLEDÌ 13 APRILE
DESCRIZIONE
COMMENTI
Mercoledì 13 Aprile 3 Rounds 10 Cal Assault Bike/Row 10 Jumping Jacks 10 Mountain Climber 10 Push Up 10 Air Squat 2 Rounds 10 Band Pull a parts 10 Band Passthroughs Every 90" for 15 minutes 5-5-4-4-3-3-2-2-1-1 Bench Press* 5-5-5-5-5-3-3-3-3-3 Strict Pull Ups *Bench Press 5 reps with 60% 1 RM 4 reps with 70% 1 RM 3 reps with 80% 1 RM 2 reps with 90% 1 RM 1 reps with 100%-105% 1 RM Tabata V UP Mountain Climber 4 Rounds 2 minutes ON 2 minutes OFF 1 & 3 Round 10 Cal Row + MAX Wall Ball 2 & 4 Rounds 10/8 Cal Assault Bike + Max Push Up
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MARTEDì 12 APRILE
DESCRIZIONE
COMMENTI
Martedì 12 Aprile 300 mt row 3 sets 10 Lateral Jumps Over Easy Bar 10 Air Squat After 300 mt Row 3 Rounds 30 sec Pec Stretch with Band Right 30 sec Pec Stretch with Band Left 30 sec Pigeon Pose Right 30 sec Pigeon Pose Left EMOM 16 minutes Landmine Press x 8 reps (Left Arm) Landmine Press x 8 reps (Right Arm) Barbell Good Morning x 8 reps Barbell Sumo Deadlift x 8 reps For Time 30 Box Jumps 15 Clean and Jerks (45/30 kg) 30 Box Jumps 15 Clean-and-Jerks (50/35 kg) 30 Box Jumps (24/20 in) 10 Clean and Jerks (55/40 kg) 30 Pistols Alt. 10 Clean and Jerks (60/45 kg) 30 Pistols Alt. 5 Clean and Jerks (65/50 kg) 30 Pistol Alt. 5 Clean and Jerks (70/55 kg) Time cap: 20 minutes
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LUNEDì 11 APRILE
DESCRIZIONE
COMMENTI
Lunedì 11 Aprile 3 rounds 200 mt Row 10 Air Walking Lunge 10 Light Db Thruster 3 Rounds 20" Couch Stretch Right 20" Couch Stretch Left 20" Squat Hold 20" Straddle Stretch Lunedì 11 Aprile 3 rounds 200 mt Row 10 Air Walking Lunge 10 Light Db Thruster 3 Rounds 20" Couch Stretch Right 20" Couch Stretch Left 20" Squat Hold 20" Straddle Stretch E6MOM for 36 minutes (6 sets) 500 Meter Row 3 Thruster ( 80% 1 RM ) 400 Meter Run 6 Thruster ( 70% 1 RM )
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SABATO 9 APRILE
DESCRIZIONE
COMMENTI
Sabato 9 Aprile 2 Rounds 250 mt. Run 30" Run Forward 30" Run Backward 20" High Knees 20" Butt Kicks 20" Side Shuffle Right 20" Side Shuffle Left 250 mt Row E1mom 30 minutes 50 SU + 8 Wall Ball 50 SU + 8 Push Up 4 Half Burpees + 8 Ring Row 4 Hal Burpees + 8 parallel dips Rest or Max Sit ups in 45"
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VENERDì 8 APRILE
DESCRIZIONE
COMMENTI
Venerdì 8 aprile 2 Sets High Knees 20 Sec Bunny Hops 20 Sec. Over-the-fence, forwards 20 Sec. Over-the-fence, backwards 20 Sec. Suicides Sprint 20 Sec. Prone Scorpion face down 5 reps Supine Scorpion face up 5 reps 2 rounds 20 Band Pull a parts 10 Band Passthroughs 10 Band OHS Every 30" for 6 minutes 1 Power Snatch + 1 OHS E1MOM 6 minutes 1 Power Snatch + 2 OHS every 90" for 6 minutes 1 Power Snatch + 3 OHS E1mom 4 minutes 3 Snatch Pull For Time 20-18-16-14-12-10 DB Devil Press 15-15-15-15-15-15 Cal Row 10-12-14-16-18-20 Db Thruster
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GIOVEDÌ 6 APRILE
DESCRIZIONE
COMMENTI
Giovedì 6 Aprile 2 sets Assault Bike x 60 seconds at moderate pace, nasal breathing Supinated-Grip Passive Hang x 45 seconds 100 SU 20 Jumping Jaks 15 Push Ups 2 Sets 20 Sec. Arm Circle Forward 20 Sec. Arm Circle Backwards 20 Sec. Box Toe Touches Light Single Arm Dumbbell Push Press x 10 reps right Overhead Dumbbell Carry x 50 steps right Light Single Arm Dumbbell Push Press x 10 reps left Overhead Dumbbell Carry x 50 feet left Tall Box or Step Jump x 5 E2MOM 12 minutes 5 Barbell Z Press + 15 Banded Lat Pulldowns 5 Supinated Grip Bent Over Barbell Rows + 21s EZ Bar Curl (7+7+7) 5 DB Pull Over + 15 Banded Pushup Every 5 minutes for 20 minutes (4 sets) 15/10 Calories of Assault Bike 12 Toes to Bar 9 Strict Handstand Push Ups or 12 Dumbbell Push Presses 6 Strict Pull-Ups 15/10 Calories of Assault Bike
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MERCOLEDì 6 APRILE
DESCRIZIONE
COMMENTI
Mercoledì 6 Aprile 500 mt Row 250 mt Run 2 Rounds 20 sec. Couch Stretch Left 20 se. Couch Stretch Right 20 sec. Pike Stretch 20 sec. Pancake Stretch 3 Rounds 5 T2b 10 Push Ups 15 Air Squat Rest Needed Build Your Weight for 90% 1 RM Deadlift E2mom 10 minutes 2 Deadlift ( 90% 1 RM ) + 5 Back Squat ( 50% 1 RM ) 2 Deadlift ( 90% 1 RM ) + 4 Back Squat ( 60% 1 RM ) 2 Deadlift ( 90% 1 RM ) + 3 Back Squat ( 70% 1 RM ) 2 Deadlift ( 90% 1 RM ) + 2 Back Squat ( 80% 1 RM ) 2 Deadlift ( 90% 1 RM ) + 1 Back Squat ( 90% 1 RM ) For Time 10-20-30-40 Cal Assault Bike Back Squat ( 60/45 kg ) 40-30-20-10 Cal Row Deadlift ( 60/45 kg )
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MARTEDì 5 APRILE
DESCRIZIONE
COMMENTI
Martedì 5 Aprile 3 Sets 10 Cal Assault Bike 10 Band Pull a Parts 10 Band Passthroughs 10 Band OHS 2 Rounds 10 Cossack Side Lunge 10 Prone Scorpions ( face down ) 10 Supine Scorpions ( face up ) Build Your Weight for Snatch E2mom 10 minutes 1 Snatch + 5 OHS ( 50% 1 RM ) 1 Snatch + 4 OHS ( 60% 1 RM ) 1 Snatch + 3 OHS ( 70% 1 RM ) 1 Snatch + 2 OHS ( 80% 1 RM ) 1 Snatch + 1 OHS ( 90% 1 RM ) 45" On 30" Off Plank Side Plank Left Side Plank Right Plank Shoulder Taps For Time 500 mt Row 25 Power Snatch ( 45/30 kg ) 25 Pull Ups 750 mt Row 25 Pull Ups 25 Power Snatch (45/30 kg) 500 mt Row
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LUNEDì 4 APRILE
DESCRIZIONE
COMMENTI
Lunedì 4 Aprile 2 Rounds 200 mt Row 200 mt Run 100 SU Rest needed 2 Rounds 20 Sec. Pike Stretch 20 Sec. Pancake stretch 20 Sec. Spiderman Lunge Right 20 Sec. Spiderman Lunge Left 20 Sec. Pigeon Pose Right 20 Sec. Pigeon Pose Left E1MOM 8 minutes 12 DB Bench Press 12 KB Bent Over Row 12 DB flyes 12 Ring Row E2MOM X 20 minutes 8 BBJ + 4 Squat Clean 1 minute ON 1 minute OFF x 12 minutes Push Ups Wall Bal Burbell Russian Sit Ups
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SABATO 2 APRILE
DESCRIZIONE
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Sabato 2 Aprile Row, Run, or Bike x 5-10 minutes at a moderate pace 3 Rounds 20 sec. Pigeon Pose Right 20 sec. Pigeon Pose Left 20 sec. Pike Stretch 45" Plank 3 Rounds 5 Candlesticks 10 steps Walking Lunge Left 10 steps walking Lunge Right E1MOM 12 minutes 5 Slow Strict Pull Ups 5 Slow Strict DB Press Left 5 Slow Strict DB Press Right 5 Kip Swing 10 Single DB Goblet Squat 5 Single DB Box Step over “Gas Tank Half Full” Four rounds for time 600 Meter Run 20 Thrusters (35/25 kg) 15 C2B 10 Dumbbell Box Step Overs (22/14 KG)
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VENERDì 1 APRILE
DESCRIZIONE
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Venerdì 1 Aprile E1MOM x 60 min 1 SU
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GIOVEDì 31 MARZO
DESCRIZIONE
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Giovedì 31 Marzo 3 Sets 10 Cal Assault Bike -With Empty barbell- 5 deadlift 5 mucle clean 5 push press 5 reps Kang Squats 30" Back Rack Elbow Drivers 5 reps Front Squat Every 120" x 12 minutes 6 Deadlift (75% 1 RM) 6 Db Box Up left 6 Db box Up right Tabata On (20") Plank Off (10") Mountain Climber 10 Rounds 6 Cal Row 12 Swing 18 Db Snatch Alt.
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MERCOLEDì 30 MARZO
DESCRIZIONE
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Mercoledì 30 Marzo 3 Rounds 10 Cal Assault Bike 20 Jumping Jacks 20 Mountain Climbers 2 Rounds 10 Band Pull a parts 10 Band Passthroughs Every 120" x 12 minutes 6 Bench Press (75%-1 RM) 6 Ring Row 6 Ring Dips 3 Rounds 10 GHD Hip Extension 10 Lying Leg Raise 10 Rounds 6 Cal Assault Bike 12 Wall Ball 18 Push Ups
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MARTEDì 29 MARZO
DESCRIZIONE
COMMENTI
Martedì 29 Marzo Two sets 50 foot Kettlebell Suitcase Carry left 25 Side Blends right 50 foot Kettlebell Suitcase Carry right 25 Side Blends left Dead Bug x 30 seconds Two sets Single Kettlebell Sumo Deadlift x 20 reps each arm Dual Kettlebell Romanian Deadlift 8 reps Every 90 seconds for 18 minutes Romanian Deadlift x 10 reps Dumbbell Alternating Reverse Lunges x 10 reps each leg Jefferson Curl with KB x 3 reps Banded Palloff Hold x 30 seconds each side For Time 27 V Ups 15 Burpees 27 Russian Twist 15 Swing 21 V Ups 12 Burpees 21 Russian Twist 12 Swing 15 V Ups 9 Burpees 15 Russian Twist 9 Swing 9 V Ups 6 Burpees 9 Russian Twist 6 Swing
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LUNEDì 28 MARZO
DESCRIZIONE
COMMENTI
Lunedì 28 Marzo 3 Rounds 10 Cal Assault Bike 20 sec. couch stretch right 20 sec couch stretch left 20 sec pigeon pose right 20 sec pigeon pose left 3 Rounds 10 Jumping Jacks 10 Air Squat With empty barbell 2 Rounds 5 Deadlift 5 Muscle Clean 5 Front Squat 5 Power Clean 5 Thruster Rest Needed E1MOM 10 minutes 1 Cluster ( start 50% 1 RM and increase 5% each rounds. Finish around 95% 1 RM After 6 Rounds 20 Sec Handstand Hold or Box handstand hold 10 Sec Rest 20 Sec Hollow Roks 10 Sec Rest 2 Rounds 1k Run 50 Push Press ( 40/30) 30 Pull Ups
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SABATO 26 MARZO
DESCRIZIONE
COMMENTI
Sabato 26 Marzo 3 Rounds 30 sec Run Backwards 30 sec Run Forward 20 sec High Knees 20 sec Butt Kicks 20 sec Run Alt. Lateral 2 Rounds 10 Air Walking Lunge 10 cossack Side Squat 10 Prone Scorpions ( face down ) 10 Supine Scorpion ( face Up ) Every 60" sec. x 6 minutes 5 OHS - Start light around 30% 1 RM and increase 5% every rounds ( finish 55% ) 3 Rounds 10 Knees to elbow 30 sec. Hollow Body Hold For Time 40-30-20-10 Hang Power Clean ( 40 reps 35/25 kg -- 30 reps 45/30 kg -- 20 reps 55/35 kg -- 10 reps 65/40 kg ) Front Rack Lunge each leg ( 40 reps 35/25 kg -- 30 reps 45/30 kg -- 20 reps 55/35 kg -- 10 reps 65/40 kg ) Push Ups HR
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VENERDì 25 MARZO
DESCRIZIONE
COMMENTI
Venerdì 25 Marzo 400 mt Run 2 Rounds 10 Front to back leg swing 10 Side to side leg swing 10 PVC passthroughts 10 PVC OHS 400 mt Run 2 Rounds 20 sec couch stretch right 20 sec couch stretch left 30 sec squat hold 20 sec pancake stretch E1MOM 9 minutes 2 Back Squat ( start 50% 1 RM and increase 5% each rounds. You finish 95% 1 RM ) 3 Rounds 10 Evil Wheel 10 GHD Sit Ups 10 GHD Back Extension Rest needed E2MOM 16 minutes 6 Deadlift ( 105/75 kg ) 10 burpees box jump
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GIOVEDì 24 MARZO
DESCRIZIONE
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Giovedì 24 Marzo 2 Rounds 50 SU 10 Push Ups 10 Ring Row (5 second hold at top, focus on scapular retraction with ribs down) Rest needed 2 Rounds 20 sec Pigeon Pose Right 20 sec Pigeon Pose Left 20 sec Downward Facing Dog 20 sec Upward Facing Dog 3 Rounds 12 Barbell Good Morning (20/15 Kg) 12 Barbell Floor Press (20/15 kg) 12 Barbell Bent Over Row (20/15 kg) 12 Barbell Thruster (20/15 kg) E3MOM 18 minutes ( 3 Rounds ) Bench Press x 6 Reps 85% 1 RM Supinated Grip Bent Over Barbell Row x 8 reps Max Weighted Dips For time 100 Slam Ball 50 Handle/DB Push Ups 50 Thruster with Slam Ball 100 DU ( or 200 SU )
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MERCOLEDì 23 MARZO
DESCRIZIONE
COMMENTI
Mercoledì 23 Marzo 400 Mt Run 2 Rounds 10 Jumping Jacks 10 Mountain Climbers 2 Rounds 20 Sec. Couch stretch Right 20 Sec. Couch stretch Left 20 Sec. Spiderman Lunge Right 20 Sec. Spiderman Lunge Left 20 Sec. Side Lunge Hold Right 20 Sec. Side Lunge Hold Left E1MOM for 18 minutes Front Squat ( start rack ) x 8 reps Left DB Bulgarian Split Squat x 8 reps Right DB Bulgarian Split Squat x 8 reps KB SDHP x 8 reps Front Leaning Rest on Rings x 45 seconds Alzate Nubret x 6 reps each arm For time 50/35 Calories of Assault Bike (or 75/50 Calories of Row) 30 Kettlebell Front Squats 15 Box Step-Overs with Kettlebell Farmer’s Carry
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MARTEDì 22 MARZO
DESCRIZIONE
COMMENTI
Martedì 22 Marzo Two sets Cal. Assault Bike 10 Cal Prone PVC Passthrough x 10 Dumbbell Waiter’s Carry x 50 steps each arm Two sets of Cal. Row 10 Jumping Split Squat x 8 Single Dumbbell Push Press x 5 per arm E1MOM seconds for 18 minutes Landmine Squat Jumps x 8 reps Landmine RDL x 8 reps Landmine Lumberjack Squat to Press x 8 reps Landmine Reverse Lunge Left x 8 reps Landmine Reverse Lunge Right x 8 reps Landmine Half Kneeling Press Left x 8 reps Landmine Half Kneeling Press Right x 8 reps Landmine Squat w/Rotational Left Press x 8 reps Landmine Squat w/Rotational Press Right x 8 reps 3 Rounds Against a 2 minute running clock 300/250 MT. Row Max Reps of Dumbbell Push Press Rest 2 minutes and repeat
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LUNDEDì 21 MARZO
DESCRIZIONE
COMMENTI
Lunedì 21 Marzo 400 MT Run 2 Rounds 10 Front to back Leg Swing Right 10 Front to back Leg Swing Left 10 Side to Side Leg Swing Right 10 Side to Side Leg Swing Left 10 PVC Around The World 10 PVC OHS 3 Rounds 30 sec. Box Stretch Right 30 sec. Box Stretch Left 30 sec. Side Lunge Stretch Right 30 sec. Side Lunge Stretch Left You have 5 minutes to find the ideal weight for erform these three exercises Power Clean -- Hang Squat Clean -- Jerk ( any type ) After... Every 90" for 9 minutes 1 Power Clean+ 1 Hang Squat Clean 1 Jerk ( any type ) In 4 minutes complete 2 Rounds 10 Hang Power Clean & Jerk 40/30 kg 10 Box Jump Over Max Push Ups ( max 30 reps ) Rest 2 minutes In 4 minutes complete 2 Rounds 10 Hang Power Clean & Jerk 40/30 kg 10 Box Jump Over Max Air Squats ( max 30 reps ) Rest 2 minutes In 4 minutes complete 2 Rounds 10 Hang Power Clean & Jerk 40/30 kg 10 Box Jump Over Max Walking Lunge ( max 30 steps )
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SABATO 12 MARZO
DESCRIZIONE
COMMENTI
Sabato 12 Marzo 2 Rounds 10 Cal Assault Bike 15 Sec Arm Circle CW 15 Sec Arm Circle CCW 15 Sec Arm Hugs 15 Sec Mountain Climbers E2MOM 10 minutes 8 Clean Pull 2 minutes Rest E2MOM 10 minutes 6 Power Clean 2 minutes Rest E2MOM 10 minutes 4 Hang Squat Clean 2 minutes Rest 10 Rounds 12 Cal Row 8 KB Clean and Press Left 8 KB Clean and Press Right 4 Burpees over The Row
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VENARDì 11 MARZO
DESCRIZIONE
COMMENTI
Venerdì 11 Marzo 2022 500 Mt Row Band Distracted Pec Stretch x 60 seconds per side Band Distracted Tricep Stretch x 60 seconds per side 3 sets Single Leg Hip Bridge x 10 reps per leg Y’s, T’s, W’s x 5 reps each Banded Squats x 10 reps Two sets of: 60 second Rowing 6 Pull Ups 20 Double Unders or 40 Single Unders 5 Thrusters (30/20 kg ) “CrossFit Open Event 22.3” For time 21 Pull-Ups 42 Double Unders or 84 Single Unders 21 Thrusters (43/30 kg) 18 Chest-to-Bar Pull-Ups 36 Double-Unders or 72 Single Unders 18 Thrusters (52/34 kg) 15 Bar Muscle-Ups 30 Double-Unders or 60 Single Unders 15 Thrusters (61/38 kg) Time Cap = 12:00 minute
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GIOVEDì 10 MARZO
DESCRIZIONE
COMMENTI
Giovedì 10 Marzo 2 Rounds 10 Cal Assault Bike 15 Sec Arm Circle CW 15 Sec Arm Circle CCW 15 Sec Arm Hugs 15 Sec Mountain Climbers 2 Rounds -rest needed- Inchworm to Push-Up x 5 reps Ring Row x 10 reps Bicep Empty Barbell x 10 reps Xiopang x 10 reps Bent Over Rows ( light barbell) x 10 reps Bicep Curl + Push x 10 reps E2MOM 8 minutes Barbell Bent Over Row 8 reps 70% 1 RM ⬆️ slow ⏸️ 3" ⬇️ normal 8 reps 70% 1 RM ⬆️ slow ⏸️ 3" ⬇️ normal 8 reps 75% 1 RM ⬆️ slow ⏸️ 3" ⬇️ normal 8 reps 75% 1 RM ⬆️ slow ⏸️ 3" ⬇️ normal Every 90 seconds, for 22.5 minutes (3 sets) for max reps – 60 seconds of Dumbbell Floor Press – 60 seconds DB Curl Hammer when you can't go on anymore Banded Overhead Triceps Extensions – 60 second SU – 60 seconds of Strict Pull Ups (pronated, supinated or mixed) – 60 seconds of Assault Bike
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MERCOLEDì 9 MARZO
DESCRIZIONE
COMMENTI
Mercoledì 9 marzo 250 mt. Row 100 SU 20 sec Goblet Squat Hold 20 sec Pigeon Pose Right 20 sec Goblet Squat Hold 20 sec Pigeon Pose Left 15 Cal. Assault Bike 100 SU - with empty bar - 5 Clean Grip Romanian deadlift 5 Clean Pull 5 Front Squat 5 Hang Power Clean + Press 5 Squat Clean + Push Jerk E2MOM X 8 minutes Front Squat ( paused 3" ) 3 Reps 65% 1 RM 3 Reps 70% 1 RM 3 Reps 75% 1 RM 3 Reps 80% 1 RM E2MOM x 8 minutes Squat Clean and Jerk 3 Reps 65% 1 RM 3 Reps 70% 1 RM 3 Reps 75% 1 RM 3 Reps 80% 1 RM 5 Rounds 10 AB Wheel 10 AB Mat Sit Ups Rest needed Every 4 minutes, for 16 minutes (4 sets) 20/15 Calories of Assault Bike 10 Bar Facing Burpees 5 Cleans (75/45 kg)
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MARTEDì 8 MARZO
DESCRIZIONE
COMMENTI
Martedì 8 Marzo 2 rounds 10 Cal Assault Bike 10 Band Pull a parts 10 Band Passthroughs 2 Rounds 10 Cal Row 10 Cossack Side Lunge 10 Prone Scorpion 10 Supine Scoripon Build Your Weight for Bench Press E2MOM 8 minutes 8 reps 70% 1 RM 8 reps 70% 1 RM 8 reps 75% 1 RM 8 reps 75% 1 RM E2MOM for 8 minutes Slow Tempo Strict Pull Ups always 5 reps E2MOM 8 minutes 1 Press + 2 Push Press + 3 Push Jerk 21-15-9 The Hollow Rock Barbell Overhead Sit Ups 10 Rounds for time 15" Battle Rope 3 C2B 3 Push Ups Hand Release 3 Kb Clean and Jerk Left 3 Kb Clean and Jerk Right
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LUNEDì 7 MARZO
DESCRIZIONE
COMMENTI
Lunedì 7 Marzo 2 Sets 10/8 Cal Assault Bike 10 Jumping Jacks 10 Air Squat 2 sets Row x 180" Alternating Box Step-Ups x 20 (bodyweight) Side Plank x 20 seconds per side Every 2 minutes, for 6 minutes (3 sets) DB Walking Lunge x 20 steps ( very weight, the last steps must be carried out with strenght) TABATA GHD Hip Extension GHD Sit Ups T2b Bag Good Morning For time: 50 Calorie Row or 35 Cal Assault Bike or 800 mt Run 50 Air walking lunge 50 Kettlebell Swings (24/16 kg) 50 Box Step-Overs with Kettlebell (24/16 kg) 50 Calorie Row
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SABATO 5 MARZO
DESCRIZIONE
COMMENTI
Row 500 mt 2 Rounds 10 Band Pull a part 10 Band Passthrought 10 Band OHS 3 sets increasing the weight Incline T Raises x 11-9-7 reps Rest as needed Incline Y Raises x 11-9-7 reps Rest as needed Incline I Raises x 11-9-7 reps Rest as needed 3 sets increasing the weight Biceps Hammer Curls 11-9-7 reps Rest as needed Skull Crushers x 11-9-7 reps Rest as needed 3 sets KB High Pull 11-9-7 reps Rest as needed DB Z Press x 11-9-7 reps Rest as needed Two Sets Scapular Pull-Ups x 5 Plank Shoulder Taps x 10 Mountain Climbers x 20 Rest needed In 15 minutes, complete the following Run 800 Meters *** immediately followed by as many rounds and reps as possible 5 Strict Pull Ups 10 Push-Ups 15 Air Squats ** Remember how you do 800 meters. When the same time is missing, run for 800 meters and try to do better !!
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VENERDì 4 MARZO
DESCRIZIONE
COMMENTI
Venerdì 4 Marzo 2022 2 Rounds 250 mt Row 15 Cal Assault Bike Banded Clam Shells x 10 reps + 20 seconds iso hold per side Banded Fire Hydrant x 10 reps + 20 seconds iso hold per side Cross Under Lunge to Band Row x 10 reps per side 20 reps V Ups 2 Rounds Russian Baby Makers x 10 reps 20 sec. Bear Crawl 20 sec. Duck Walk Two sets Banded Good Mornings x 20 reps Rest 60 seconds Empty Barbell Deadlift x 20 reps Rest 60 seconds Empty Barbell Good Morning x 15 reps Rest 60 seconds Light Barbell Deadlift x 15 reps Rest 60 seconds Two sets 5 Bar Facing Burpees 5 Deadlifts (102/ 70 Kg ) Rest needed “CrossFit Open Event 22.2” 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar facing burpees 102/ 70 Kg Time cap: 10 minutes
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GIOVEDì 3 MARZO
DESCRIZIONE
COMMENTI
Giovedì 3 Marzo 2 Rounds 15 Cal Assault Bike 20 sec Pec Stretch with Band Right 20 sec Pec Stretch with Band Left 20 sec Couch Stretch Right 20 sec Couch Stretch Left 20 sec Puncake Stretch 20 sec Pike Stretch 2 Rounds 20 sec Duck Walk 20 sec Bear Crawl Two Sets before PVC after empty barbell 5 Muscle Snatch + 5 Overhead Squat 4 Power Snatch + 4 Overhead Squat 3 Squat Snatch +3 Snatch Balances E2MOM 12 minutes Snatch 5 reps 55% 1 RM 5 reps 65% 1 RM 3 reps 75% 1 RM 3 reps 80% 1 RM 2 reps 85% 1 RM 2 reps 90% 1 RM After.... E2MOM 6 minutes Overhead Squat x 10 reps 65%-70% 1 RM For time 400 Meter Run 40 Single Kettlebell Sumo Deadlifts 40 T2B 400 Meter Run 30 Single Kettlebell Sumo Deadlifts 30 T2B 400 Meter Run 20 Single Kettlebell Sumo Deadlifts 20 T2B 400 Meter Run
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MERCOLEDì 2 FEBBRAIO
DESCRIZIONE
COMMENTI
Mercoledì 2 Febbraio 3 Rounds 250 mt Row 10 Cal Assault Bike 10 Jumping Jacks 10 Jumping Lunge 10 Air Squat 2 Rounds 20 sec. Spinderman Lunge Right 20 sec. Spinderman Lunge Left 20 sec. Pigeon Pose Right 20 sec. Pigeon Pose Left 20 sec. Downward Facing Dog 20 sec. Upward Facing Dog E2MOM 12 minutes Back Squat 5 reps 55% 5 reps 65% 3 reps 75% 3 reps 80% 2 reps 85% 2 reps 90% After.... E2MOM 6 minutes Back Squat x 10 reps 70-75% 4 Rounds 30 sec Plank 15 sec Rest 30 sec Bicycle Sit Up 15 sec rest Amrap 10 minutes 2 DB Hang Squat Clean 12+12/ 8+8 2 Burpees Box Jump 4 DB Hang Squat Clean 12+12/ 8+8 4 Burpees Box Jump 6 DB Hang Squat Clean 12+12/ 8+8 6 Burpees Box Jump .............. - Target 14 Rounds -
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MARTEDì 1 MARZO
DESCRIZIONE
COMMENTI
3 Sets 250 Mt Row 20 Cal Assault Bike 20 sec. Band Pull a parts 20 sec. Band Passthroughs E2MOM 12 minutes Bench Press 5 reps 55% 5 reps 65% 3 reps 75% 3 reps 80% 2 reps 85% 2 reps 90% After.... E2MOM 6 minutes Bench Press x 10 reps 70-75% Start every minute for 15 minutes ( 5 rounds ) 6 Ring Push Ups 6 One Arm ( left ) KB Clean and Press 6 One Arm ( right ) KB Clean and Press Amrap 8 minutes 2-2-2 4-4-4 6-6-6 ..... Burpees Db Thruster Pull Up
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LUNEDì 28 FEBBRAIO
DESCRIZIONE
COMMENTI
Lunedì 28 Febbraio 2 Rounds 15 Cal Assault Bike 15 Cal Row 15 PVC Good Morning 15 PVC Front Squat 3 Rounds 20 sec Pigeon Pose Right 20 sec Pigeon Pose Left 20 sec Downward Facing Dog 20 sec Upward Facing Dog Build Your Weight x Deadlift E2MOM 10 minutes 5 Reps 65% 1 RM 5 Reps 70% 1 RM 5 Reps 75% 1 RM 5 Reps 80% 1 RM 5 Reps 85% 1 RM Every 90" x 6 minutes 7+7 Alt Dumbbells Curl + 7 Double Box Dips ( scaled Parallele Dip ) 7 KB High Pull 22.1 CrossFit Open Workouts 15 minute AMRAP 3 wall walks 12 dumbbell snatches 22/16 kg 15 box jump overs
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SABATO 26 FEBBRAIO
DESCRIZIONE
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E1MOM 10 minutes 40" Row 20" Rest E1mom 12 minutes 11-10-9-8-7-6 Wall Ball 6-7-8-9-10-11 Burpees E1MOM 8 minutes 40" Assault bike 20" Rest E1mom 12 minutes 11-10-9-8-7-6 Kb SDHP 6-7-8-9-10-11 A. Swing E1MOM 6 minutes 40" skill mill Run 20" Rest E1MOM 12 minutes 40" Plank 20" Rest
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VENERDì 25 FEBBRAIO
DESCRIZIONE
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Venerdì 25 Febbraio 2 Rounds 250 Mt Row 10 PVC Passthroughs 10 Front to Back Leg Swing 10 Side to side Leg Swing 20 Sec Pigeon Pose Left 20 Sec Pigeon Pose Right Two Sets before PVC after empty barbell 5 Muscle Snatch + 5 Overhead Squat 4 Power Snatch + 4 Overhead Squat 3 Squat Snatch +3 Snatch Balances E2MOM for 6 minutes High Hang Snatch x 5 Reps 70% 1 RM E2MOM for 6 minutes Hang Snatch x 5 Reps 70% 1 RM E2MOM for 6 minutes Snatch x 5 Reps 70% 1 RM 6 Rounds for Max Reps 30 sec T2B 10 sec Rest 30 sec Power Clean 40/25 10 sec Rest 30 sec DB Z Press 10 sec Rest 30 sec Wall Ball Rest needed ( not less than 30 seconds, not more than 90 seconds )
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GIOVEDì 24 FEBBRAIO
DESCRIZIONE
COMMENTI
Giovedì 24 Febbraio 2 Rounds 20 Cal Assault Bike 20 Band Pull a parts 20 Band Passthroughs 20 sec Hold Band OHS 10 Band OHS Build your weight for Bench Press E2MOM for 6 minutes Inclined bench press 5 Reps 60% 1 RM + 5 Strict Pull Ups 5 Reps 70% 1 RM + 5 Strict Pull Ups 5 Reps 80% 1 RM + 5 Strict Pull Ups E2MOM for 6 minutes Bench Press 5 Reps 60% 1 RM + 5 dumbbell flyes 5 Reps 70% 1 RM + 5 dumbbell flyes 5 Reps 80% 1 RM + 5 dumbbell flyes E2MOM for 6 minutes Decline bench press 5 Reps 60% 1 RM + 5 DB Pull Over 5 Reps 70% 1 RM + 5 DB Pull Over 5 Reps 80% 1 RM + 5 DB Pull Over 6 Rounds 20 sec Madball Russian Twist 10 sec Rest 20 sec Flutter Kicks 10 sec rest 3 Rounds for max reps 3 min. AMRAP 3 Deadlift 105/70 kg 6 Push Ups 9 Box Jump Over 1 min rest
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