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MERCOLEDì 30 NOVEMBRE
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Sala Pesi Technogym , Box Attrezzato Cross Training, Aerobica,Tonificazione,Functional Training, Boxe,Personal Trainer, Virtual Room, Open box CrossWork, Pilates, Ginnastica Posturale , Ginnastica Posturale. Live Online e Domicilio
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MARTEDì 29 NOVEMBRE
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COMMENTI
Martedì 30 Novembre Reverse Tabata Assault Bike Tabata Assault Bike 2 rounds 20 sec Pec Stretch w/ Band Right 20 sec Pec Stretch w/ Band Left 20 sec Pigeon Pose Right 20 sec Pigeon Pose Left 20 sec Spiderman Lunge Right 20 sec Spiderman Lunge Left 2 rounds 10 PVC Good Mornings 10 PVC Overhead Squats WOD part 1 4 min AMRAP 3 Toes to Bar 3 Deadlifts 60/40 kg 3 Front Squats 60/40 kg Front squats start from the ground Rest needed 4 min AMRAP 6 Toes to Bar 6 Deadlifts 50/35 kg 6 Front Squats 50/35 kg Front squats start from the ground Rest needed 4 min AMRAP 9 Toes to Bar 9 Deadlifts 40/25 kg 9 Front Squats 40/25 kg Front squats start from the ground Rest 4 min WOD part 2 5 rounds for time 12 Row (calories) 12 Db Push Press 16+16/12+12 kg 12 Push Up to Renegade Row 16+16/12+12 kg
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LUNEDì 28 NOVEMBRE
DESCRIZIONE
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Lunedì 23 Novembre 300 m Row 2 rounds 10 PVC Good Mornings 10 PVC Passthroughs 10 Front-to-back Leg Swings /leg 10 Side-to-side Leg Swings /leg 2 rounds 30 sec Standing Toe Touch Foot on Box Right 30 sec Standing Toe Touch Foot on Box Left 60 sec Squat Hold E2MOM 8 minutes Back Squat 5 reps at 65% of 1RM 5 reps at 70% of 1RM 5 reps at 75% of 1RM 5 reps at 80% of 1RM Every 90" x 9 minutes Front Squat 5 reps at 60% of 1RM 3 reps at 70% of 1RM 5 reps at 60% of 1RM 3 reps at 70% of 1RM 5 reps at 60% of 1 RM 3 reps at 70% of 1 RM For Time 60" Plank ==> Rest 45" 45" Plank ==> Rest 30" 30" Plak For Time 12-10-8-6-4-2-4-6-8-10-12 reps -Dumbbell Bench Press (40% 1RM-50% 1RM-60% 1RM-70% 1RM-80% 1RM-90% 1RM-80% 1RM-70% 1RM-60% 1RM-50% 1RM-40% 1RM) -Strict Pull-ups -Cal SkiErg o Assault Bike
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VENERDì 25 NOVEMBRE
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COMMENTI
Venerdì 25 Novembre 2 rounds 10 steps Bear Crawl 20 Mountain Climbers 10 steps Duck Walk 20 sec Side Plank Left 10 Jump Squat 20 sec Side Plank Right 3 rounds 20 sec Goblet Squat Hold 24/16 kg 20 sec Pike Stretch 20 sec Goblet Squat Hold 24/16 kg 20 sec Straddle Stretch For Time 100 Sit Ups 100 Push Ups 100 Inverted Barbell Rows 100 Jump Squats 100 Box Step Ups 100 Russian Twists 100 Plank Shoulder Taps 100 Alternating Lunges ( jump ) 100 Arch Ups 100 Burpees
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GIOVEDì 24 NOVEMBRE
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Giovedì 24 Novembre Two sets Assault Bike x 90 seconds Kettlebell Kang Squat x 5 reps Kettlebell Waiter’s Carry x 50 steps per arm 3 sets of Kettlebell Goblet Squat x 10 reps Strict Pull Ups x 5 reps Single Arm Kettlebell Push Press x 5 reps per side WOD 1 Complete as many reps as possible in 9 minutes 3 Kettlebell Thrusters One Arm Left 3 Kettlebell Thruster One Arm Right 3 Kettlebell Swings 3 Kettlebell Bent Over Row One Arm Left 3 Kettlebell Bent Over Row One Arm Right 6 Kettlebell Thrusters One Arm Left 6 Kettlebell Thruster One Arm Right 6 Kettlebell Swings 6 Kettlebell Bent Over Row One Arm Left 6 Kettlebell Bent Over Row One Arm Right 9 Kettlebell Thrusters One Arm Left 9 Kettlebell Thruster One Arm Right 9 Kettlebell Swings 9 Kettlebell Bent Over Row One Arm Left 9 Kettlebell Bent Over Row One Arm Right 12 … Rest 5 minutes Every 2 minutes for 16 minutes Kettlebell Dead Stop Bulgarian Split Squat x 8 reps + Box Ups x 8 reps (Left Leg) Kettlebell Dead Stop Bulgarian Split Squat x 8 reps + Box Ups x 8 reps (Right Leg) Strict Pull-Ups x Max Reps in 60 seconds Ring Row Max Reps in 60 seconds
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MERCOLEDÌ 23 NOVEMBRE
DESCRIZIONE
COMMENTI
Reverse Tabata Rowing Tabata Rowing 3 rounds 10 Jumping Jacks 10 Air Squats 10 Sumo Squat 30" Alternating banded lateral walk 3 rounds 20 sec Couch Stretch Right 20 sec Couch Stretch Left 20 sec Pigeon Pose Right 20 sec Pigeon Pose Left Build Your Weigh x Deadlift Every 90" x 7,5 minutes 3 reps at 75% of 1RM 2 reps at 80% of 1RM 1 rep at 85% of 1RM 1 rep at 90% of 1RM 1 rep at 95% of 1RM Every 90" x 7,5 minutes Clean & Jerk 3 reps at 75% of 1RM 2 reps at 80% of 1RM 1 rep at 85% of 1RM 1 rep at 90% of 1RM 1 rep at 95% of 1RM Sumo deadlift Every 2 minutes x 10 minutes 10 Reps 60% 1 RM 10 Reps 60% 1 RM 10 Reps 70% 1 RM 10 Reps 70% 1 RM 10 Reps 70% 1 RM 21-15-9 reps for time Dumbbell Deadlifts 22+22/16+16 kg KB SDHP 24/16 kg Burpee Box Jump Overs
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MARTEDì 22 NOVEMBRE
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Martedì 22 Settembre 200 Mt Row 50 SU 200 Mt Row 100 SU 200 Mt Row 150 SU 3 rounds 20 sec Pec Stretch w/ Band Right 20 sec Pec Stretch w/ Band Left 20 sec Pigeon Pose Right 20 sec Pigeon Pose Left 2 rounds 10 PVC Passthroughs 10 PVC Overhead Squats Tabata MedBall Twists Russian Sit Ups with MedBall WOD part 1 10 rounds for time 5 Power Snatches 50/35 kg 100 SU* Each time you break SU 10 Push-ups Rest 5 minutes WOD part 2 10 min E2MOM 15 Overhead Squats 40/30 kg Rest Time Max Knees-to-Elbows
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LUNEDì 21 NOVEMBRE
DESCRIZIONE
COMMENTI
Lunedì 21 Novembre 300 m Row 2 rounds 10 mt Walking Lunges 10 mt Duck Walk 2 rounds 30 sec Squat Hold 30 sec Straddle Stretch 30 sec Spiderman Lunge Right 30 sec Spiderman Lunge Left Every 2 minutes x 10' Back Squat 5 reps at 70% of 1RM 5 reps at 80% of 1RM 3 reps at 85% of 1RM 2 reps at 90% of 1RM 1 rep at 100% of 1RM Every 2 minutes x 8' Front Squat 5 reps at 65% of 1RM 4 reps at 75% of 1RM 4 reps at 80% of 1RM 4 reps at 85% of 1RM Every 2 minutes x 8' Bench Press 10 reps at 55% of 1RM 8 reps at 65% of 1RM 6 reps at 70% of 1RM 4 reps at 75% of 1RM Complete as many rounds as possible in 12 minutes Max unbroken reps Parallele Dip 10 push presses 12.5+12.5/8+8 kg 10 kettlebell swings 32/24 kg 10 box jumps or 10 Box Up with DB 12.5+12.5 /8+8 kg
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VENERDì 18 NOVEMBRE
DESCRIZIONE
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Venerdì 18 Novembre 400 m Run 2 rounds 20 sec Goblet Squat Hold 20 sec Pigeon Pose Right 20 sec Pigeon Pose Left 20 sec Goblet Squat Hold 20 sec Spiderman Lunge Right 20 sec Spiderman Lunge Left 3 rounds 10 Mountain Climbers 10 Empty Barbell Thrusters For Time 100 Sit Up + 100 GHD back extension ( If you want, divide the repetitions of the exercises as you like (for example 20 sit ups and 20 ghd or 50 sit ups and 50 ghd... ) 5 rounds 3-4-5-4-3 Deadlift 40/30 kg 3-4-5-4-3 Power Clean 40/30 kg 3-4-5-4-3 Front Squat 40/30 kg 3-4-5-4-3 Thruster 40/30 kg 3-4-5-4-3 Back Squat 40/30 kg 15 Cal Assault Bike + 20" Sprint Rest 3 min
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GIOVEDì 17 NOVEMBRE
DESCRIZIONE
COMMENTI
20 Cal Assault Bike 2 Rounds 60 sec Throracic Spine BB Stretch ( alt. ) 30 sec Downward Facing Dog 30 sec Upward Facing Dog 3 Rounds 10 Arm Circle CW 10 Arm Circle CCW 10 Arm Hugs 10 Band Triceps Pushdown 10 Push Up 10 Ring Row Every 150 seconds for 25 minutes 10 DB Bench Press 70%-75% 1 RM + Max Strict Pull Ups 1 ° Tabata Russian Twist Side Plank Left Side Plank Right Mountain Climber Rest 2 minutes 2° Tabata Abdominal Push up with dumbbell Russian Sit Up Reverse Crunch Abdominal Push up with the legs 50-40-30-20-10 reps for time of: Push-ups Handstand (seconds)
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MERCOLEDì 16 NOVEMBRE
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Mercoledì 16 Novembre Run 600 mt. 2 rounds 30 sec Pike Stretch 30 sec Straddle Stretch 30 sec Pigeon Pose Right 30 sec Pigeon Pose Left 2 rounds 10 Front-to-back Leg Swings /leg 10 Side-to-side Leg Swings /leg 10 PVC Around the World /side 10 PVC Overhead Squats Build Your Weight x Snatch and after Every 2 minutes x 10 minutes 3 reps at 75% of 1RM 2 reps at 85% of 1RM 1 rep at 90% of 1RM 1 rep at 95% of 1RM 1 rep at 98% of 1RM 3 Position Snatch (upper thigh, below knee, floor) Every 3 minutes x 9 minutes 3+3+3 reps at 60% of 1RM Snatch 2+2+2 reps at 70% of 1RM Snatch 2+2+2 reps at 75% of 1RM Snatch Every 60" x 5 minutes Power Clean 3 reps at 75% of 1RM 2 reps at 85% of 1RM 1 rep at 90% of 1RM 1 rep at 95% of 1RM 1 rep at 98% of 1RM " CHAD " For Time 1,000 box step-ups Beginner: can be done with any box and without the use of additional weights. Scaled- with a 10 or 12 kg backpack or 2 dumbbells of 5+5 kg or 6+6 kg, with any box size. RX – with a 20 kg backpack or 2 dumbbells of 10+10 kg and the 50 cm high box
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MARTEDì 15 NOVEMBRE
DESCRIZIONE
COMMENTI
Martedì 15 Novembre 3 rounds 200 mt Row/ Run 20 steps Walking Lunges with PVC Over Head 10 PVC Overhead Squats 2 rounds 20 sec Pec Stretch w/ Band Right 20 sec Pec Stretch w/ Band Left 20 sec Couch Stretch Right 20 sec Couch Stretch Left WOD (part 1) 8 min Alternating EMOM 10 Box Step Up with DB 16+16/12+12 kg 10 Hang Power Snatch 50/35 kg Rest 3-5 minutes WOD (part 2) 10 rounds for time 3 Power Cleans 50/35 kg 6 Front Squats 50/35 kg 9 Pullups Rest 3-5 minutes WOD ( part 3) Complete as many rounds as possible in 8 minutes 12 kettlebell swings 12 kettlebell squats ( goblet ) 12+12 single arm kettlebell push presses
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LUNEDÌ 14 NOVEMBRE
DESCRIZIONE
COMMENTI
Lunedì 14 Novembre 300 m Row 3 rounds 30 sec Bulgarian Stretch Right 30 sec Bulgarian Stretch Left 30 sec Pigeon Pose Right 30 sec Pigeon Pose Left 3 rounds 10 Incline DB Bench Press 20/15 kg 10 DB Thrusters 8+8 kg /4+4 kg Every 90" x 6 minutes Back Squat 6 reps at 70% of 1RM 6 reps at 80% of 1RM 3 reps at 90% of 1RM 2 reps at 95% of 1RM Every 90" x 6 minutes Front Squat 5 reps at 65% of 1RM 4 reps at 75% of 1RM 4 reps at 80% of 1RM 4 reps at 80% of 1RM Every 90" x 6 minutesBench Press 5 reps at 60% of 1RM 3 reps at 70% of 1RM 2 reps at 80% of 1RM 2 reps at 80% of 1 RM Every 90" x 6 minutes Shoulder Press 5 reps at 60% of 1RM 3 reps at 70% of 1RM 2 reps at 80% of 1RM 2 reps at 80% of 1 RM EMOM 12 minutes - 8 Jump Bulgarian Lunge leg left Go down slow. Explosive in the ascent - 8 Jump Bulgarina Lunge leg right Go down slow. Explosive in the ascent - MAX Madball Push Ups - MAX DB Z Press 10/8 kg
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VENERDì 11 NOVEMBRE
DESCRIZIONE
COMMENTI
Venerdì 11 Novembre 2 rounds 10 cal Air Bike 10 PVC Passthroughs 10 PVC Overhead Squats 3 rounds 20 sec Couch Stretch Right 20 sec Couch Stretch Left 20 sec Box Stretch Right 20 sec Box Stretch Left 3 rounds 10 m Walking Lunges 10 Dumbbell Thrusters empty barbell 3 rounds 10 Lying Leg Raises 10 GHD Hip Extensions “Hildy” For time 100 calorie Row 75 Thrusters 20/15 kg 50 Pull-ups 75 Wall Balls 9/6 kg 100 calorie Row
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GIOVEDI 10 NOVEMBRE
DESCRIZIONE
COMMENTI
Giovedì 10 Novembre 20 cal Air Bike 3 rounds 20 sec Pec Stretch w/ Band Right 20 sec Pec Stretch w/ Band Left 20 sec Spiderman Lunge Right 20 sec Spiderman Lunge Left 2 rounds 10 Good Mornings empty barbell 10 Snatch Balance empty barbell Rest needed Build Your Weight x Snatch Every 2 minutes x 8 minutes 3 reps at 75% of 1RM 2 reps at 85% of 1RM 1 rep at 90% of 1RM 1 rep at 95% of 1RM Every 2 minutes x 8 minutes 3 Behind the Neck Push Presses +3 Overhead Squats 3 reps ea. at 75% of 1RM Snatch 3 reps ea. at 85% of 1RM Snatch 3 reps ea. at 95% of 1RM Snatch Every 2 minutes x 8 minutes Clean ( Squat ) 3 reps at 75% of 1RM 2 reps at 85% of 1RM 1 rep at 90% of 1RM 1 rep at 95% of 1RM Every 3 minutes x 12 minutes 3 Position Clean (upper thigh, below knee, floor) 3 reps at 60% of 1RM Clean 2 reps at 70% of 1RM Clean 1 rep at 80% of 1RM Clean Tabata Alt. Russian Plate Twists 10/5 kg Russian Sit Ups 10/5 kg Rest needed Tabata Alt. Cal Air Bike Jump Squat
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MERCOLEDì 9 NOVEMBRE
DESCRIZIONE
COMMENTI
Mercoledì 9 Novembre 20 Cal Assault Bike 2 Rounds 60 sec Throracic Spine BB Stretch ( alt. ) 30 sec Downward Facing Dog 30 sec Upward Facing Dog 3 Rounds 10 Arm Circle CW 10 Arm Circle CCW 10 Arm Hugs 10 Band Triceps Pushdown 10 Push Up 10 Ring Row Build Your Weight x Bench Press and after Every 2 minutes x 10 minutes 5 reps at 60% of 1RM 5 reps at 65% of 1RM 5 reps at 70% of 1RM 5 reps at 75% of 1RM 5 reps at 80% of 1RM Every 2 minutes x 8 minutes Bent Over Row 8 reps at 65% of 1RM 8 reps at 70% of 1RM 8 reps at 75% of 1RM 8 reps at 80% of 1RM Complete as many rounds as possible in 20 minutes of: 5 pull overs 5 Strict Pull Ups 20 GHD sit ups 1 Minute plank
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MARTEDì 8 NOVEMBRE
DESCRIZIONE
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Martedì 8 novembre 2 rounds 200 m Run 20 Jumping Jacks 20 Mountain Climbers 3 rounds 20 sec Downward Facing Dog 20 sec Upward Facing Dog 20 sec Samson Stretch Hold Right 20 sec Samson Stretch Hold Left 6 rounds 20 sec Hollow Body Hold 6 Good Mornings 20/15 kg WOD part 1 8 rounds for time 5 Clean & Jerks 60/40 kg 7 Toes-to-bar 9 cal Row Rest 5 minutes WOD part 2 10 min AMRAP 2 Dumbbell Power Snatches 22/16 kg 2 Box Jump Overs 4 Dumbbell Power Snatches 22/16 kg 4 Box Jump Overs 6 Dumbbell Power Snatches 22/16 kg 6 Box Jump Overs … continue pattern until time is up
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LUNEDì 7 NOVEMBRE
DESCRIZIONE
COMMENTI
Lunedì 7 Novembre 3 rounds 10 sec High Knees 10 sec Butt Kicks 10 sec Side Shuffle Right 10 sec Side Shuffle Left 10 Air Squats 10 Arm Circles CW 10 Arm Circles CCW 3 rounds 30 sec Lateral Band Walking alt. left & right 30 sec rest 30 sec Side walk with elastic toe-toe 30 sec rest Every 2 minutes x 8 minutes Front Squat 5 reps at 60% of 1RM 5 reps at 65% of 1RM 5 reps at 70% of 1RM 5 reps at 75% 1 RM Every 2 minutes x 8 minutes Back Squat 8 reps at 65% of 1RM 8 reps at 70% of 1RM 8 reps at 75% of 1RM 8 reps at 80% of 1RM 6 rounds 15 sec Handstand Hold 15 sec Rest For time 50 AirBike calories 50 Overhead MedBall Lunges 9/6 kg 100 MedBall Squats 9/6 kg 50 Overhead MedBall Lunges 9/6 kg 50 AirBike calories
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VENERDì 4 NOVEMBRA
DESCRIZIONE
COMMENTI
Venerdì 4 Novembre 300 m Row 2 rounds 30 sec Pike Stretch 30 sec Goblet Squat Hold 24/16 kg 30 sec Straddle Stretch 30 sec Goblet Squat Hold 24/16 kg 3 rounds 10 Mountain Climbers 10 Barbell Empty Thrusters Tabata 20 sec Bird dogs Old Left 10 sec Rest 20 sec Bird Dog Old Right 10 sec Rest 20 sec Plank 10 sec Rest 20 sec Plank Shoulder Taps WOD part 1 5 rounds for time 20 Mountain Climbers 15 Hang Power Clean 50/30 kg 10 Thrusters 50/30 kg Rest 5 minutes WOD part 2 4 rounds for max reps 3 minutes 500 m Row Max Push-ups 2 minutes Rest
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GIOVEDì 3 NOVEMBRE
DESCRIZIONE
COMMENTI
Giovedì 3 Novembre 400 m Run 3 rounds 20 sec Pigeon Pose Right 20 sec Pigeon Pose Left 20 sec Goblet Squat Hold 24/16 kg 20 sec Standing Toe Touch Hold 2 rounds 10 PVC Passthroughs 10 PVC Good Mornings 10 PVC Overhead Squats Build Your Weight x Snatch Every 90" minutes x 9 minutes Snatch 3 reps at 70% of 1RM 3 reps at 70% of 1RM 2 reps at 75% of 1RM 2 reps at 75% of 1RM 1 rep at 80% of 1RM 1 rep at 80% of 1RM Every 90" x 6 minutes Snatch Balance 3 reps at 60% of 1RM Snatch 4 reps at 60% of 1RM Snatch 5 rep at 50% of 1RM Snatch 6 rep at 50% of 1RM Snatch Every 2 minutes x 8 minutes Clean & Jerk ( squat clean ) 3 reps at 70% of 1RM 2 reps at 75% of 1RM 1 rep at 80% of 1RM 1 rep at 85% of 1RM Every 90" x 6 minutes Strict Press 3 reps at 60% of 1RM Strict Press 4 reps at 60% of 1RM Strict Press 5 rep at 50% of 1RM Strict Press 6 rep at 50% of 1RM Strict Press WOD Single Unders 100 SU for time Start the clock, perform 100 unbroken single unders. Each time you interrupt the exercise, perform 5 wall ball Rest if you needed and after 200 SU for time Start the clock, perform 200 unbroken single unders. Each time you interrupt the exercise, perform 5 wall ball Rest if you needed and after 300 SU for time Start the clock, perform 300 unbroken single unders. Each time you interrupt the exercise, perform 5 burpees Rest if you needed and after 400 SU for time Start the clock, perform 400 unbroken single unders. Each time you interrupt the exercise, perform 5 burpees
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MERCOLEDì 2 NOVEMBRE
DESCRIZIONE
COMMENTI
Mercoledì 2 novembre Reverse Tabata Air Bike Rest 2 minutes Tabata Air Bike 2 rounds 10 Front-to-back Leg Swings /leg 10 Side-to-side Leg Swings /leg 10 PVC Passthroughs 10 PVC Good Mornings 3 rounds 20 sec Couch Stretch Right 20 sec Couch Stretch Left 20 sec Spiderman Lunge Right 20 sec Spiderman Lunge Left WOD 1 10 min E2MOM 20 Wall Balls Max Kettlebell Swings 32/24 kg Rest 2 min WOD part 2 21-15-9 reps for time: Ground-to-Overheads 45/30 kg Box Jump Overs Rest 4 min WOD part 3 10 min E2MOM 15 Overhead Squats 45/30 kg Rest Max Time in L-Sit
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MARTEDì 1 NOVEMBRE
DESCRIZIONE
COMMENTI
Martedì 1 Novembre 20 cal Air Bike 3 rounds 10 Mountain Climbers 10 Jumping Air Squats 2 rounds: 30 sec Pec Stretch w/ Band Right 30 sec Pec Stretch w/ Band Left 30 sec Pike Stretch 30 sec Straddle Stretch Back Squat 8 reps at 65% of 1RM 8 reps at 70% of 1RM 6 reps at 80% of 1RM 6 reps at 85% of 1RM Front Squat 5 reps at 70% of 1RM 5 reps at 75% of 1RM 5 reps at 80% of 1RM 5 reps at 85% of 1RM Incline DB Bench Press 8 reps at 50% of 1RM 6 reps at 60% of 1RM 6 reps at 65% of 1RM 4 reps at 70% of 1RM Bent over Rows 3 sets: 5 reps at 70% of 1RM WOD cardio what you want, as long as you want
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LUNEDì 31 OTTOBRE
DESCRIZIONE
COMMENTI
🎃 Lunedì 31 Ottobre 🎃 🧟♂️Happy Hallowen WOD 🐈⬛ Warm-up 20 cal Air Bike 🍬3 rounds 20 Jumping Jacks 20 Mountain Climbers Rest needed 👻 Bring Sally Up Squat Challenge with mad ball 👻AMRAP 16 minutes 🧟♂️31 Air Squat with mad ball 🧟♀️10 Deadlift ( 60/40 kg ) 🧟♂️31 Push UpHand Release 🧟♀️10 Bench Press ( 50/30 ) 🧟♂️31 Wall Ball 🧟♀️10 Press ( 40/20 ) Rest 5 minutes 🎁🎃 Dead by ( choose between beginner level burpees, medium level burpees box jump, harl level Devil Press + Step Up )
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VENERDì 28 OTTOBRE
DESCRIZIONE
COMMENTI
Venerdì 28 Ottobre 300 m Row 3 rounds 10 Lateral Jumps over Rower/Bar 10 Air Squats 2 rounds 20 sec Couch Stretch Right 20 sec Couch Stretch Left 20 sec Box Stretch Right 20 sec Box Stretch Left 20 sec Pike Stretch 20 sec Straddle Stretch Tabata Hollow Holds WOD part 1 5 rounds for max reps 3 min 400 m Row Max Front Squats 1 min Rest Round 1: 60/40 Round 2: 50/35 Round 3: 40/30 Round 4: 35/25 Round 5: 30/20 Rest 5 minute WOD part 2 30-20-10 reps for time Deadlifts 85/50 T2B Double Dumbbell Push Press 16/12
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GIOVEDì 27 OTTOBRE
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Giovedì 27 Ottobre 400 Mt. Row 3 rounds 10 Mountain Climbers 10 Jumping Air Squats 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 E2mom 8 minutes Snatch 3 reps at 70% of 1RM 3 reps at 80% of 1RM 2 reps at 85% of 1RM 1 rep at 90% of 1RM Every 90 seconds for 4,5 minutes Snatch Grip Pulls 5 reps at 85% of 1RM Snatch 5 reps at 95% of 1RM Snatch 5 reps at 105% of 1RM Snatch E2mom 8 minutes Clean ( squat ) 3 reps at 70% of 1RM 3 reps at 80% of 1RM 2 reps at 85% of 1RM 1 rep at 90% of 1RM Every 90 seconds for 4,5 minutes Clean Grip Pulls 3 reps at 85% of 1RM Clean 3 reps at 95% of 1RM Clean 3 reps at 105% of 1RM Clean Every 60 seconds x 9 minutes + Bonus First minute 12 Burpee Second minute 45" Plank Third minute 14 Burpee Fourth minute 45" Plank Fifth minute 16 Burpee Sixth minute 45" Plank Seventh minute 18 Burpee Eighth minute 45" Plank Ninth minute 20 Burpee In this last block you perform as many burpees as you can and as soon as you finish stay in the plank as much as possible
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MERCOLEDI 26 OTTOBRE
DESCRIZIONE
COMMENTI
Mercoledì 26 Ottobre 20 cal Air Bike 3 rounds 20 sec Pigeon Pose Right 20 sec Pigeon Pose Left 20 sec Downward Facing Dog 20 sec Upward Facing Dog 2 rounds: 10 Jumping Jacks 10 Romanian Deadlifts 20/15 kg 10 Barbell Thrusters 20/15 kg 3 rounds 10 AbMat Sit-ups/Plate 10 Russian Twists/Plate WOD part 1 6 rounds for time: 5 Power Snatch 50/35 kg 100 Single Unders Rest 5 minutes WOD part 2 5 rounds for time 200 mt Row 20 Air Squats 20 AbMat Sit Ups 20 Push Ups 20 Pull Ups
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MARTEDì 25 OTTOBRE
DESCRIZIONE
COMMENTI
Martedì 25 Ottobre 400 m Run 3 rounds 20 sec Pigeon Pose Right 20 sec Pigeon Pose Left 20 sec Pike Stretch 20 sec Straddle Stretch 2 rounds 10 PVC Passthroughs 10 PVC Good Mornings 10 PVC Overhead Squats E2mom 8 minutes Back Squat 8 reps at 60% of 1RM 8 reps at 65% of 1RM 6 reps at 75% of 1RM 6 reps at 80% of 1RM E2mom 8 minutes Front Lunge Start Rack 5 Reps leg right + 5 Reps leg left 60% 1 Rm 5 Reps leg right + 5 Reps leg left 65% 1 Rm 5 Reps leg right + 5 Reps leg left 70% 1 Rm 5 Reps leg right + 5 Reps leg left 75% 1 Rm Every 90" x 7.50 minutes Close Grip Bench Press ( wrists in line with the shoulders ) 10 reps at 45% of 1RM 8 reps at 55% of 1RM 5 reps at 65% of 1RM 3 reps at 75% of 1RM 1 reps at 85% of 1RM Every 90" x 6 minutes Deficit Deadlift 10 cm 5 reps at 30% of 1RM 5 reps at 40% of 1RM 3 reps at 50% of 1RM 3 reps at 60% of 1RM Interval cardio ( Run ) 10 Rounds for Time Sprint 100m Walk 100m
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LUNEDì 24 OTTOBRE
DESCRIZIONE
COMMENTI
Lunedi 24 Ottobre 3 rounds 200 mt Run 10 m High Knees 10 m Butt Kicks 10 m Side Shuffle Right 10 m Side Shuffle Left 10 Air Squats 10 Push ups 2 rounds 20 sec Downward Facing Dog 20 sec Upward Facing Dog 20 sec Spiderman Lunge Right 20 sec Spiderman Lunge Left E2MOM 8 minutes Front Squat 5 reps at 50% of 1RM + 5 reps at 50% of 1 RM Bench Press 5 reps at 55% of 1RM + 5 reps at 55% of 1 RM Bench Press 5 reps at 60% of 1RM + 5 reps at 60% of 1 RM Bench Press 5 reps at 60% of 1 RM + 5 reps at 60% of 1 RM Bench Press E2MOM 8 minutes Back Squat 10 reps at 50% of 1RM + 10 Ring Row 8 reps at 60% of 1RM + 8 Ring Row 8 reps at 65% of 1RM + 8 Ring Row 8 reps at 70% of 1RM + 8 Ring Row 3 rounds for max reps 1 min Max AirBike (calories) 1 min DB Max Thrusters 1 min DB Bench Press 1 min DB Curls 1 min Plank 1 min Rest
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VENERDì 21 OTTOBRE
DESCRIZIONE
COMMENTI
Venerdì 21 Ottobre 20 cal Air Bike 2 rounds 10 steps Duck Walk 10 steps Bear Crawl 3 round 60 sec Thoracic Spine BB Stretch alt 20 sec Pigeon Pose Right 20 sec Pigeon Pose Left 20 sec Butterfly Stretch 20 sec Straddle Stretch Core 3 rounds 10 GHD Sit-ups 10 Good Mornings 20/15 10 Lying Leg Raises Rest needed WOD (part 1) 10 rounds for time 10 Wall Balls 3 Handstand Push ups 7 10 HSPU Scaled 1 Power Cleans 70/40 Rest 5 minutes 4 rounds ( WOD part 2 ) 2 min Burpee Box Jump Overs 1 min Overhead Plate Lunges Alt. 20/10 1 min Jump Rope
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GIOVEDì 20 OTTOBRE
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Giovedì 20 Ottobre 1,6 km Run 75 Air Squat 2500 mt Rowing 32 SPM 75 Air Squat 1,6 km Run
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MERCOLEDì 19 OTTOBRE
DESCRIZIONE
COMMENTI
Mercoledì 19 Ottobre 500 m Row 3 rounds 20 sec Couch Stretch Right 20 sec Couch Stretch Left 20 sec Pec Stretch w/ Band Right 20 sec Pec Stretch w/ Band Left 2 rounds 10 Front-to-back Leg Swings /leg 10 Side-to-side Leg Swings /leg 10 PVC Passthroughs 10 PVC Overhead Squats Build Your Weight x Snatch E2mom 8 minutes 3 reps at 65% of 1RM 3 reps at 75% of 1RM 2 reps at 80% of 1RM 1 rep at 85% of 1RM E2mom 6 minutes Snatch Grip Pulls 5 reps at 85% of 1RM Snatch 5 reps at 95% of 1RM Snatch 5 reps at 105% of 1RM Snatch E2mom 8 minutes Jerk (behind the neck) 3 reps at 75% of 1RM 3 reps at 80% of 1RM 3 reps at 85% of 1RM 3 reps at 90% of 1RM E2mom 8 minutes Squat Clean 3 reps at 65% of 1RM 3 reps at 75% of 1RM 2 reps at 80% of 1RM 1 rep at 85% of 1RM WOD 5 Rounds Empty Barbell MAX Bear complex ( when you stop to recover, put the bar down to catch your breath and move on to rowing ) 100 mt Row
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MARTEDì 18 OTTOBRE
DESCRIZIONE
COMMENTI
Martedì 18 Ottobre 400 mt Run Tabata Air Bike 400 mt Run 3 rounds 10 Jumping Jacks 10 Mountain Climbers 10 PVC Passthroughs 2 rounds 10 Arm Circles Forward 10 Arm Circles Backwards 10 Band Triceps Pushdowns 10 Ring Rows Bench Press Emom 2 minutes x 10 minutes 10 reps at 50% of 1RM 8 reps at 55% of 1RM 6 reps at 60% of 1RM 6 reps at 65% of 1RM 6 reps at 70% of 1RM E2MOM 90" x 6 minutes Bent Over Row (reverse grip) 5 reps at 70% of 1RM 5 reps at 75% of 1RM 5 reps at 80% of 1RM 5 reps at 85% of 1RM WOD 5 Rounds x time 15 Cal Row o 30" Jump Rope 10 DB Bench Press 15 DB Bent Over Row 10 Chin Ups 15 Push Ups 10 Cal Assault Bike o 20" Battle Rope
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LUNEDì 17 OTTOBRE
DESCRIZIONE
COMMENTI
Lunedì 17 Ottobre 300 m Row 2 rounds 10 Jumping Jacks 10 Jumping Squats 10 m Inch Worm Push Ups 2 rounds 30 sec Pigeon Pose Right 30 sec Pigeon Pose Left 30 sec Pike Stretch 30 sec Straddle Stretch E2MOM 8 minutes Back Squat 10 reps at 50% of 1RM 8 reps at 55% of 1RM 8 reps at 60% of 1RM 8 reps at 65% of 1RM E2MOM 90" x 6 minutes Front Squat 5 reps at 50% of 1RM 5 reps at 55% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1 RM 3 rounds 10 Lying Leg Raises 10 GHD Hip Extensions 3 rounds ( 18 minutes ) AMRAP 4 minutes 10 Kettlebell Sumo Deadlift High-pulls 32/24 10 Push-ups 10 Cal Assault Bike ----------------------- 2 minutes REST
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VENERDI 14 OTTOBRE
DESCRIZIONE
COMMENTI
Venerdì 14 Ottobre 20 cal Air Bike 2 rounds 10 Arm Circles Forward 10 Arm Circles Backwards 10 Band Triceps Pushdowns 10 Ring Rows 2 rounds 10 Front-to-back Leg Swings /leg 10 Side-to-side Leg Swings /leg 10 PVC Passthroughs 10 PVC Overhead Squats Accumulate 2 min: L Sit WOD (part 1) 30-20-10 reps for time Chest-to-bar Pull-ups Deadlifts * Round of 30: 60/40 Kg Round of 20: 80/60 kg Round of 10: 100/70 kg Rest 5 min WOD (part 2) For time 100 Thrusters 35/20 KG Every minute (starting at 0:00) 5 Lateral Burpees over Bar
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GIOVEDì 13 OTTOBRE
DESCRIZIONE
COMMENTI
Giovedì 13 Ottobre 20 cal Air Bike 3 rounds 10 Mountain Climbers 10 Air Squats 10 Push Ups 8 Rounds 20 sec Plank Shoulder Taps 20 sec Rest 20 sec Plank Low Plank Booty Taps 20 sec rest WOD (part 1) 10 min AMRAP 15 Burpees 15 Slam Ball Rest 5 minutes ( active recovery with walking or slow rowing ) WOD (part 2) Every 3 min for 15 min 10 T2B 20 DB Alt Hammer Curl 10 Push Ups Diamonds Max Jump Rope
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MERCOLEDì 12 OTTOBRE
DESCRIZIONE
COMMENTI
Mercoledì 12 Ottobre 400 MT Row 2 rounds 20 sec Couch Stretch Right 20 sec Couch Stretch Left 20 sec Pec Stretch w/ Band Right 20 sec Pec Stretch w/ Band Left 20 sec Pigeon Pose Right 20 sec Pigeon Pose Left 2 rounds 10 Jumping Jacks 10 PVC Overhead Squats Snatch rest needed every rounds 3 reps at 65% of 1RM 3 reps at 75% of 1RM 2 reps at 80% of 1RM Snatch Grip Push Press + Overhead Squat rest needed every rounds 3 reps at 65% of 1RM Snatch + 3 OHS 3 reps at 75% of 1RM Snatch + 3 OHS 3 reps at 80% of 1RM Snatch + 3 OHS 3 reps at 85% of 1RM Snatch + 3 OHS Clean & Jerk rest needed every rounds 3 reps at 65% of 1RM 3 reps at 75% of 1RM 2 reps at 80% of 1RM 3 Position Clean (upper thigh, below knee, floor) rest needed every rounds 2 reps at 50% of 1RM Clean 2 reps at 55% of 1RM Clean 2 reps at 60% of 1RM Clean 2 reps at 65% of 1RM Clean For max calories Tabata AirBike
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MARTEDì 11 OTTOBRE
DESCRIZIONE
COMMENTI
Martedì 11 Ottobre 20 cal Air Bike 3 rounds 10 Mountain Climbers 10 Air Squats 2 rounds 10 Sit-up to Pike 10 Sit-up to Straddle 10 Supine Scorpions (face up) 10 Prone Scorpions (face down) 8 Rounds 20 sec Hollow Body Hold 20 sec Rest 20 sec GHD hold back extension 20 sec rest WOD (part 1) 10 min AMRAP 15 cal. Row 15 Wall Balls Goal 5 rounds Rest 5 minutes ( active recovery with walking or slow rowing ) WOD (part 2) Every 3 min for 15 min 10 Toes-to-Bar 20 DB Power Snatches alt ( 10+10 kg ) 22/12 kg Max Jump Rope
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LUNEDì 10 OTTOBRE
DESCRIZIONE
COMMENTI
Lunedì 10 Ottobre 500 mt Run 2 rounds 20 sec Couch Stretch Right 20 sec Couch Stretch Left 20 sec Goblet Squat Hold 20 sec Pike Stretch 20 sec Straddle Stretch 20 sec Goblet Squat Hold 2 rounds 10 Band Pull-a-parts 10 Band Passthroughs Every 90" x 6 minutes Front Squat 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1RM Rest 2 minutes Every 90 seconds x 6 minutes Back Squat 10 reps at 50% of 1RM 8 reps at 60% of 1RM 6 reps at 65% of 1RM 4 reps at 70% of 1RM Rest 2 minutes Every 90" x 6 minutes Bench Press 10 reps at 50% of 1RM 8 reps at 60% of 1RM 6 reps at 65% of 1RM 4 reps at 70% of 1RM Rest 2 minutes Every 60" x 3 minutes Bar Dips 3 sets max unbroken reps 10 rounds For time 20 mt Shuttle Run 5 Air Squat 5 Push Ups
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VENERDÌ 7 OTTOBRE
DESCRIZIONE
COMMENTI
For time 400 mt Row 3 rounds: 30 sec Box Stretch Right 30 sec Box Stretch Left 30 sec Goblet Squat Hold 30 sec Pike Stretch 30 sec Straddle Stretch 30 sec Goblet Squat Hold 21-15-9 reps Russian Med Ball Twists Knee Raises on the Bench 5 rounds for time 400 mt Run 30 Air walking Lunge 30 Wall Balls
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GIOVEDì 6 OTTOBRE
DESCRIZIONE
COMMENTI
Giovedì 6 Ottobre 20 Cal Assault Bike 2 Rounds 10 Arm Circle Forward 10 Arm Circle Backward 10 Band Triceps Push Down 10 Ring Row 2 Rounds 10 Front fo back Leg Swing 10 Side to side Leg Swing 10 PVC Passthroughs 10 PVC OHS Tabata 1) Plank 2) Mountain Climber 3) Spider Mountain Climber 4) Crunch Braccia tese 5) Russian Twist 6) Side Plank Left 7) Side Plank Right 8) Leg Raise alla Sbarra Rest 2 minutes and repeat the tabata once more Complete as many rounds as possible in 30 minutes of: 500 mt row 3 rounds of Strict Cindy 1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
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MERCOLEDì 5 OTTOBRE
DESCRIZIONE
COMMENTI
Mercoledì 5 Ottobre 300 m Row 2 rounds 15 Air Squats 5 Inch Worm Push ups 3 rounds 40 sec Thoracic Spine BB Stretch ( 20+20 alt ) 20 sec Pigeon Pose Right 20 sec Pigeon Pose Left 20 sec Spiderman Lunge Right 20 sec Spiderman Lunge Left Every 90" x 7,5 minutes 2 Hang Power Snatch 1 Snatch Weight: 65% 1RM Snatch Rest 3 minutes Every 90" x 7,5 minutes 3 Hang Power Clean 1 Thruster Weight: 65% 1RM Thruster Rest 3 minutes 21-15-9 reps for time Back Squat 60/40 kg T2B Rest 3 minutes 21-15-9 Push Press 50-40 kg Ring Dip Rest 3 minutes 21-15-9 Cal Row Jump Squat
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MARTEDI 4 OTTOBRE
DESCRIZIONE
COMMENTI
Martedì 4 Ottobre 400 m Run 2 rounds 10 Front to back Leg Swings /leg Left 10 Front to back Leg Swings /leg Right 10 Side to side Leg Swings /leg Left 10 Side to side Leg Swings /leg Right 10 PVC Passthroughs 10 PVC Overhead Squats 2 rounds 20 sec Couch Stretch Right 20 sec Couch Stretch Left 20 sec Squat Hold 20 sec Straddle Stretch WOD part 1 9 min AMRAP 3 Front Squats 60/45 kg 6 Deadlifts 60/45 kg 9 Hand-release Push ups 12 Lateral Barbell Hops Rest 5 min WOD part 2 3 rounds for time 20 Toes to Bar 300 m Row 40 Push Press 20/15 Rest 5 min WOD part 3 30-20-10 reps for time AbMat Sit-ups Hang Power Snatch ( Increase weight on the barbell each set: 35/25 kg, 40/30 kg, 50/35 kg )
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LUNEDì 3 OTTOBRE
DESCRIZIONE
COMMENTI
Lunedì 3 Ottobre 20 Cal Assault Bike 3 Rounds 60 sec Throracic Spine BB Stretch ( alt. ) 30 sec Downward Facing Dog 30 sec Upward Facing Dog 3 Rounds 5 Arm Circle CW 5 Arm Circle CCW 5 Arm Hugs 5 Band Triceps Pushdown 5 Push Up 5 Ring Row Build your weight x bench press 5-5-5-5-5 Bench Press 85% 1 RM ( recover two minutes between one series and another ) Every 2 minutes, for 24 minutes (3 sets) for max calories 90 seconds of Assault Bike 90 seconds Devil Press ( 22-16 kg ) 90 seconds of Rowing ( 30 SPM ) 90 seconds Jump Rope
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VENERDI 30 SETTEMBRE
DESCRIZIONE
COMMENTI
Venerdì 30 Settembre Warm-up 3 rounds 200 m Row 10 Wall Balls 6/4 kg Rest needed 3 rounds: 30 sec Couch Stretch Right 30 sec Couch Stretch Left 30 sec Goblet Squat Hold 30 sec Pike Stretch 30 sec Straddle Stretch 30 sec Goblet Squat Hold Tabata 20 sec Evil Wheels 10 sec Rest 20 sec Lying Leg Raises 10 sec Rest Wod part 1 21-15-9 reps Deadlifts 80/60 kg GHD Back Extension with plate 20/10 kg Thrusters 40/30 kg Rest 5 min Wod part 2 10 min AMRAP 2 Dumbbell Snatch 22/12 kg 2 Box Jump 4 Dumbbell Snatch 22/12 kg 4 Box Jumps 6 Dumbbell Snatch 22/12 kg 6 Box Jumps … continue +2 rep pattern until time is up.
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GIOVEDì 29 SETTEMBRE
DESCRIZIONE
COMMENTI
Giovedì 29 Settembre 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 Bent Over Row* 5-5-4-4-3-3-2-2-1-1 Weighted Pull Ups *Bent Over Row 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 T2b o V Ups Mountain Climber 4 Rounds 2 minutes ON 1 minutes OFF 1 & 3 Round 10 Cal Row + until you get to the end of the two minutes Slam Ball 2 & 4 Rounds 10/8 Cal Assault Bike + until you get to the end of the two minutes Push Up Alt. One Arm Deficit Slam Ball
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MERCOLEDì 28 SETTREMBRE
DESCRIZIONE
COMMENTI
Mercoledì 20 Settembre 400 mt Row 3 rounds 30 sec Pec Stretch w/ Band Right 30 sec Pec Stretch w/ Band Left 30 sec Spiderman Lunge Right 30 sec Spiderman Lunge Left For Time 60 sec Plank 50 Air Squat 40 Sit Up 30 Glutes Bidge 2 sec pause squeeze at top 20 GHD Back Extension 60 sec Wall Sit Rest 3 minutes and after For time “Roxy #3” 800 Meter Run 40/30 Calories of Assault Bike 800 Meter Run 40 Burpee Broad Jumps 800 Meter Run 800 Meter Row 800 Meter Run 40/30 Calories of Assault Bike
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MARTEDI 27 SETTEMBRE
DESCRIZIONE
COMMENTI
Martedi 27 Settembre 3 rounds 200 m Run 10 Jumping Jacks 10 Mountain Climbers 3 rounds 30 sec Downward Facing Dog 30 sec Upward Facing Dog 30 sec Samson Stretch Hold Right 30 sec Samson Stretch Hold Left 2 rounds 5 Strict T2b 10 AbMat Sit ups 15 Barbell Good Mornings 30/20 kg 5 min AMRAP 10 cal Row 10 Clean & Jerks 40/25 kg 2 min Rest 5 min AMRAP 10 Barbell Sumo Deadlift 50/30 10 Burpees 2 min Rest 5 min AMRAP 10 cal Row 10 Clean & Jerks 60/35 2 min Rest 5 min AMRAP 10 Barbell Sumo Deadlift 70/40 10 Burpees
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LUNEDì 26 SETTEMBRE
DESCRIZIONE
COMMENTI
Lunedì 26 Settembre 500 mt Run after 2 rounds 20 sec High Knees 20 sec Butt Kicks 20 sec Side Shuffle Right 20 sec Side Shuffle Left 20 sec Air Squats 20 sec Arm Circles CW 20 sec Arm Circles CCW 2 rounds 30 sec Pec Stretch w/ Band Right 30 sec Pec Stretch w/ Band Left 30 sec Spiderman Lunge Right 30 sec Spiderman Lunge Left Back Squat 10 reps 50% 1 RM Rest 45 seconds 5 reps 60% Rest 45 seconds 3 reps 70% Rest 45 seconds 2 reps 80% Rest 45 seconds Max reps 80% Rest 3 minute and repeat two more times Bench Press 10 reps 50% 1 RM Rest 45 seconds 5 reps 60% Rest 45 seconds 3 reps 70% Rest 45 seconds 2 reps 80% Rest 45 seconds Max reps 80% Rest 3 minute and repeat two more times 5 rounds for time 5 Devil Press 22+22/16+16 kg 400 m Run
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VENERDì 23 SETTEMBRE
DESCRIZIONE
COMMENTI
Venerdì 23 settembre 400 m Row 2 rounds 30 sec Pike Stretch 30 sec Goblet Squat Hold 32/24# 30 sec Straddle Stretch 30 sec Goblet Squat Hold 32/24# 3 rounds 10 Mountain Climbers 10 Empty Barbell Thrusters 5 rounds 20 sec Flutter Kicks 20 sec Rest 20 sec Plank on Elbows 20 sec Rest 20 sec Hollow Rocks 20 sec Rest Wod part 1 4 rounds for max reps 2 min Burpee Box Jump Overs 1 min Overhead Plate Lunges 20/10 kg 1 min rest Rest 5 min Wod part 2 For time 20 T2B 10 Squat Cleans 50/30 kg 20 T2B 8 Squat Cleans 60/35 kg 20 T2B 6 Squat Cleans 70/40 kg 20 T2B 4 Squat Cleans 75/45 kg 20 T2B 2 Squat Cleans 80/50 kg
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GIOVEDì 22 SETTEMBRE
DESCRIZIONE
COMMENTI
Giovedi 22 Settembre 400 m Run 3 rounds 30 sec Pigeon Pose Right 30 sec Pigeon Pose Left 30 sec Goblet Squat Hold 30 sec Standing Toe Touch Hold 2 rounds: 10 PVC Passthroughs 10 PVC Good Mornings 10 PVC Overhead Squats Build Your Weight x Snatch Snatch 5 sets of 5 reps at 80% 1 rm Rest needed Snatch Grip Pulls 5 reps at 90% of 1RM Snatch 5 reps at 100% of 1RM Snatch 5 reps at 110% of 1RM Snatch Clean & Jerk 5 sets of 5 reps at 80% of 1 rm Rest needed 3 Position Clean (upper thigh, below knee, floor) 3 Rounds 2 reps at 60% of 1RM Clean+2reps at 65% of 1RM Clean+2 reps at 70% of 1RM Clean Conditioning 21-15-9 reps for time Row calories Dumbbell Hang Squat Cleans 14+14/8+8 kg Handstand Push-ups
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MERCOLEDI 21 SETTEMBRE
DESCRIZIONE
COMMENTI
Mecoledì 21 settembre 20 Easy Cal Row after Reverse Tabata Rowing Reverse Tabata is 10 seconds of work 20 seconds of rest x 4 minutes ( 8 rounds ) Rest 60"-120" Tabata Rowing Tabata is 20 seconds of work, 10 seconds of rest x 4 minutes ( 8 rounds ) 3 rounds 10 Mountain Climbers 10 PVC Good Morning 10 Jump Squat Rest needed 2 rounds 30 sec Pec Stretch w/ Band Right 30 sec Pec Stretch w/ Band Left 30 sec Couch Stretch Right 30 sec Couch Stretch Left30 sec arm downward facing dog 30 sec upward facing dog Wod part 1 10 Rounds x time 1' Battle Rope 2 Box Jump 3 Kb SDHP 4 Slam Ball Rest 4 minutes 5 Rounds x Time 10 Unbroken Deadlift ( 90-60 kg ) 10 Foot single arm DB ovderhead walking left ( 20-16 kg ) 10 Foot single arm DB ovderhead walking right ( 20-16 kg ) Rest 4 min WOD part 3 For time until 200 reps Tabata Air Squat
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MARTEDì 20 SETTEMBRE
DESCRIZIONE
COMMENTI
Martedì 20 settembre 20 Easy Cal Assault Bike after Reverse Tabata Air Bike Reverse Tabata is 10 seconds of work 20 seconds of rest x 4 minutes ( 8 rounds ) Rest 60"-120" Tabata Air Bike Tabata is 20 seconds of work, 10 seconds of rest x 4 minutes ( 8 rounds ) 2 rounds 10 Front-to-back Leg Swings /leg 10 Side-to-side Leg Swings /leg 10 PVC Passthroughs 10 PVC Good Mornings 3 rounds 30 sec Couch Stretch Right 30 sec Couch Stretch Left 30 sec Spiderman Lunge Right 30 sec Spiderman Lunge Left Wod part 1 10 rounds for time 1 Rope Climb 2 C2B 3 Pull-ups 4 Bear Complex* Reps 35/25 kg *1 Bear Complex Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – or – 1 Cluster + 1 Back Squat + 1 Push Press. Goal: 10-12 min. Rest 4 min WOD part 2 10 min AMRAP 3 Power Snatches 50/20 kg 60 SU Rest 4 min WOD part 3 For time until 150 reps Tabata Push-ups
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LUNEDì 19 SETTEMBREC
DESCRIZIONE
COMMENTI
Lunedì 19 Settembre 400 mt Row 3 rounds 20 sec Sprint Backwards 20 sec Sprint Forward 20 sec High Knees 20 sec Butt Kicks 20 sec Side Shuffle Right 20 sec Side Shuffle Left 2 rounds 10 Walking Lunges 10 Cossack Side Lunges 10 Prone Scorpions (face down) 10 Supine Scorpions (face up) Build Your Weight x Front Squat Every 2 minutes x 10 minutes Front Squat 2 Reps 90% 1 RM Every 90" x 7,5 minutes 10 reps Front Squat 60% at 1 reps at 90% on 1 RM Build Your Weight x Shoulder Press Every 2 minutes x 10 minutes Stritct Press 2 Reps 90% 1 RM Every 90" x 7,5 minutes 2 reps Strict Press + 3 Push Press + 3 Push Jerk at 1 reps at 90% on 1 RM Every 90" sec for 12 min ( 8 rounds ) Rounds 1-3-5-7 0.2 distance Assault Bike Max Bench Presses 40% 1RM Rounds 2-4-6-8 200 mt Row Max KB Goblet Squat ( 24/16 Kg )
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VENERDì 16 SETTEMBRE
DESCRIZIONE
COMMENTI
Venerdì 16 Settembre Warm up 300 m Row 3 rounds 10 Lateral Jumps over Bar 10 Air Squats 2 rounds 30 sec Couch Stretch Right 30 sec Couch Stretch Left 30 sec Box Stretch Right 30 sec Box Stretch Left 30 sec Pike Stretch 30 sec Straddle Stretch 3 rounds 10 GHD Sit-ups 15 Good Mornings 20/15 kg WOD part 1 4 rounds for time 100 SU 12 Bulgarian Split Squat Left 12 Bulgarian Split Squat Riht 25 AbMat Sit ups w/ Plate 15/10 kg Rest 5 WOD part 2 12 min AMRAP 0.2 distance Assault Bike 2 Z Press 14+14 Kg / 10+10 kg 2 Dumbbell Walking Lunges 14+14 Kg / 10+10 kg 0.4 distance Assault Bike 4 Z Press 14+14 Kg / 10+10 kg 4 Dumbbell Walking LungeLunges 14+14 Kg / 10+10 kg 0.6 distance Assault Bike 6 Z Press 14+14 Kg / 10+10 kg 6 Dumbbell Walking Lunges 14+14 Kg / 10+10 kg … continue until time
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GIOVEDì 15 SETTEMBRE
DESCRIZIONE
COMMENTI
Giovedì 15 Settembre 400 mt Row 400 mt Run 3 rounds 60 sec thoracic spine BB stretch ( alt. ) 30 sec arm downward facing dog 30 sec upward facing dog Build Your Weight x Back Squat Every 2 minutes x 10 minutes back squat 1 rep at 90% of 1RM Every 90" x 7,5 minutes 10 reps back squat 60% at 1 rep at 90% of 1RM 3 rounds 10 arm circle CW 10 arm circle CCW 10 arm hughs 10 band triceps pushdown Build Your Weight x Bench Press Every 2 minutes x 10 minutes bench press 1 rep at 90% of 1RM Every 90" x 7,5 minutes 10 reps bench press 60% at 1 rep at 90% of 1RM For Time 12 Air Squat + 20 Push Ups + 10 cal assault bike 14 Air Squat + 18 Push Ups + 10 cal assault bike 16 Air Squat + 16 Push Ups + 10 cal assault bike 18 Air Squat + 14 Push Ups + 10 cal assault bike 20 Air Squat + 12 Push Ups + 10 cal assault bike
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MERCOLEDì 14 SETTEMBRE
DESCRIZIONE
COMMENTI
Mercoledì 14 Settembre 400 Mt Row 3 rounds 10 Mountain Climbers 10 Jumping Air Squats 3 rounds 30 sec Pec Stretch w/ Band Right 30 sec Pec Stretch w/ Band Left 30 sec Couch Stretch Right 30 sec Couch Stretch Left Build Your Weight x Deadlift Every 2 minutes x 10 minutes 1 rep at 90% of 1RM Build Your Weight x Bent-over row Every 2 minutes x 10 minutes 1 rep at 90% of 1RM Every 2 minutes x 10 minutes 3 Hang Power Clean 60/40 kg 2 Front Squat 60/40 kg 1 Push Jerk 60/40 kg For time 10 Strict Pull Ups + 20 Push Ups + 200 mt Row 8 Strict Pull Ups + 16 Push Ups + 200 mt Row 6 Strict Pull Ups + 12 Push Ups + 200 mt Row 4 Strict Pull Ups + 8 Push Ups + 200 mt Row 2 Strict Pull Ups + 4 Push Ups + 200 mt Row
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MARTEDì 13 SETTEMBRE
DESCRIZIONE
COMMENTI
Martedì 13 Settembre 20 cal Air Bike 3 rounds: 30 sec Pigeon Pose Right 30 sec Pigeon Pose Left 30 sec Downward Facing Dog 30 sec Upward Facing Dog 3 rounds 10 Jumping Jacks 10 Romanian Deadlifts 20/15 kg 10 Barbell Thrusters 20/15 kg 10 Barbell Push Press 20/15 kg Rest needed Tabata 20 sec Flutter Kicks 10 sec Rest 20 sec Handstand Hold 10 sec Rest Wod part 1 21-15-9 reps Dumbbell Burpees ( no jump ) 22+22 kg / 14+14 kg Push Press 45 kg / 30 kg Rest 5 minutes Wod part 2 12 min AMRAP 12 Box Jump Overs 12 Wall Balls 12 T2B
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LUNEDì 12 SETTEMBRE
DESCRIZIONE
COMMENTI
Lunedì 12 Settembre 400 mt Run ---------------- 3 rounds 10 m High Knees 10 m Butt Kicks 10 m Side Shuffle Right 10 m Side Shuffle Left 10 Air Squats ---------------- 400 mt Run 3 rounds 30 sec Downward Facing Dog 30 sec Upward Facing Dog 30 sec Spiderman Lunge Right 30 sec Spiderman Lunge Left Build Your Weight for Back Squat Every 2 minutes x 10 minutes 5 reps 75% 1 rm 5 reps 75% 1 rm 5 reps 80% 1 rm 5 reps 80% 1 rm 5 reps 90% 1 rm Build Your Weight x Bench Press Every 2 minutes x 10 minutes 5 reps 75% 1 rm 5 reps 75% 1 rm 5 reps 80% 1 rm 5 reps 80% 1 rm 5 reps 90% 1 rm Shoulder Press Every 90 seconds x 6 minutes 10 reps 50% 1 rm 8 reps 60% 1 rm 6 reps 70% 1 rm 4 reps 80% 1 rm 40-30-20-10 Assault AirBike (calories) Hang Muscle Snatch 20/15 kg Back Rack Jump Squats 20/15 kg
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VENERDì 9 SETTEMBRE
DESCRIZIONE
COMMENTI
Venerdì 9 Settembre Warm-up 20 cal Air Bike 2 rounds 10 m Duck Walk 10 m Bear Crawl 3 rounds 60 sec Thoracic Spine BB Stretch 30 sec Pigeon Pose Right 30 sec Pigeon Pose Left 30 sec Butterfly Stretch 30 sec Straddle Stretch 3 rounds 10 GHD Sit-ups 10 Good Mornings ( empty barbell) 10 Lying Leg Raises WOD part 1 10 rounds for time 10 Wall Ball 5 Overhead Squats 40/30 kg Rest 5 minutes WOD part 2 6 rounds for max reps 30 sec Kettlebell Goblet Lunge 24+24/16+16 kg 30 sec rest 30 sec Russian Kettlebell Swing 24/16 kg 30 sec rest 30 sec Box Jump Overs 30 sec Rest
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GIOVEDI 8 SETTEMBRE
DESCRIZIONE
COMMENTI
Two set “General Rowing Warm-Up” Arms-only rowing x 10 reps Hips-only rowing x 10 reps Legs-only rowing x 10 reps Row x 30 seconds at 20 strokes per minute Row x 30 seconds at 22 strokes per minute Row x 30 seconds at 24 strokes per minute Row x 30 seconds at 26 strokes per minute EMOM For as Long as Possible First minute 5/3 Cal Assault Bike 10 KB Swing 5 Burpees 30 sec battle rope 10 Sit Ups Second minute 5/3 Cal Assault Bike 10 KB Swing 6 Burpees 30 sec battle rope 10 Sit Ups Third minute 5/3 Cal Assault Bike 10 KB Swing 7 Burpees 30 sec battle rope 10 Sit Ups ....Continue as long as you can by increasing 1 burpee every minute
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MERCOLEDI 7 SETTEMBRE
DESCRIZIONE
COMMENTI
Mercoledì 7 Settembre Warm-up 300 m Row 3 rounds 20 sec Couch Stretch Right 20 sec Couch Stretch Left 20 sec Pec Stretch with Band Right 20 sec Pec Stretch with Band Left 2 rounds: 10 Front-to-back Leg Swings left 10 Front-to-back Leg Swings right 10 Side-to-side Leg Swings left 10 Side-to-side Leg Swings right 10 PVC Passthroughs 10 PVC Overhead Squats Build Your Weight x Snatch and after Every 2 miutes x 10 minutes 5 sets of 3 reps at 80% of 1RM Every 2 minutes x 10 minutes 3 Position Snatch (thigh/knee/floor) 2 at 60% of 1RM Snatch+ 2 at 60% of 1RM Snatch+ 2 at 60% of 1RM Snatch Every 2 minutes x 10 minutes Clean & Jerk 5 sets of 3 reps at 80% of 1RM Every 2 minutes x 6 minutes Clean Grip Pulls 5 reps at 85% of 1RM Clean 5 reps at 95% of 1RM Clean 5 reps at 105% of 1RM Clean Conditioning 6 min E2MOM ( 3 Rounds ) 5 Hang Power Cleans 50/35 kg 10 Bar-Facing Burpees Max T2B
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MARTEDì 6 SETTEMBRE
DESCRIZIONE
COMMENTI
Martedì 6 Settembre 1000 mt Row ( 250 mt 24 SPM 250 mt 26 SPM 250 mt 28 SPM 250 mt 30 SPM ) 3 rounds 10 Jumping Jacks 10 Mountain Climbers 10 Air Squats Rest needed 3 rounds 30 sec Spiderman Lunge Right 30 sec Spiderman Lunge Left 30 sec Squat Hold 30 sec Butterfly Stretch Wod part 1 5 rounds for time 200 mt Row 30 SPM 20 Thrusters 20/15 kg Rest 3 min WOD part 2 For time 30" on 30" off x 8 minutes SU Rest 3 min WOD part 3 21-15-9 reps KB Sumo Deadlifts Ring Dip KB Row T2B
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LUNEDI 5 SETTEMBRE
DESCRIZIONE
COMMENTI
Lunedi 5 Settembre 400 mt Run 2 rounds 10 Jumping Jacks 10 Mountain Climbers 10 PVC Passthroughs 2 rounds 30 sec Downward Facing Dog 30 sec Upward Facing Dog 30 sec Pigeon Pose Right 30 sec Pigeon Pose Left 30 sec Pike Stretch 30 sec Straddle Stretch Build Your Weight For Back Squat, Bench Press, Dealfift Every 60 sec x 20 minutes Back Squat 5 reps 85% 1 RM Bench Press 5 reps 85% 1 RM Deadlift 2 reps 85% 1 RM Strict Pull Ups 5 reps GHD Glute Ham Raises 10 reps 6 rounds for time 400 Meter Run 30 Air Squat 20 Push Ups 10 Burpees
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VENERDI 2 SETTEMBRE
DESCRIZIONE
COMMENTI
Venerdì 2 Settembre 20 Cal Assualt Bike --------------------- 2 Rounds 10 Arm Circle Forward 10 Arm Circle Backwards 10 Band Triceps Pushdown 10 Ring Row ---------------------------- 20 Cal Assault Bike 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 Passthroughs 10 PVC OHS 3 Rounds 30 Flutter kicks 10 Evil Wheels WOD part 1 5 Rounds x Time 15 Cal Row 15 Push Ups 15 Ring Row 15 Box Jumps Rest 5 minutes and after Amrap 10 minutes 1 Bench Press ( 60% 1 RM ) 1 Deadlift ( 60% 1 RM ) 1 Wall Ball 2 Bench Press ( 60% 1 RM ) 2 Deadlift ( 60% 1 RM ) 2 Wall Ball 3 Bench Press ( 60% 1 RM ) 3 Deadlift ( 60% 1 RM ) 3 Wall Ball 4 Bench Press ( 60% 1 RM ) 4 Deadlift ( 60% 1 RM ) 4 Wall Ball ....continue until time is up
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GIOVEDì 1 SETTEMBRE
DESCRIZIONE
COMMENTI
Giovedì 1 settembre 200 mt Run -------------- 2 Rounds 20 sec Couch Stretch Right 20 sec Couch Stretch Left 20 sec Pec Stretch with band Right 20 sec Pec Stretch with band Left 20 sec Pigeon Pose Right 20 sec Pigeon Pose Left -------------------------- 200 mt Run -------------------------- 2 Rounds 10Jumping Jacks 10 PVC OHS ----------------------------------- Build Your Weight x Snatch Every 3 minutes x 15 minutes 5 Reps Snatch (squat) 75% 1 RM Rest needed Every 2 minutes x 6 minutes Snatch Grip Pulls 5 reps 85% 1 RM 5 reps 90% 1 RM 5 reps 95% 1 RM Rest needed Every 3 minutes x 15 minutes 5 Reps Clean and Jerk 75% 1 RM Every 90" x 6 minutes 2 Clean start upper 50% 1 RM Clean 2 Clean start thigh 55% 1 RM Clean 2 Clean start Knee 65% 1 RM Clean 2 Clean start Floor 70% 1 RM Clean Rest needed Death by Cluster (50/30 kg) ( 1 reps in the first minute, 2 reps in the second minute, 3 reps in the third minute ecc.. )
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MERCOLEDì 31 AGOSTO
DESCRIZIONE
COMMENTI
Mercoledì 31 Agosto 20 Cal Assault Bike 3 Rounds 10 mountain climber 10 Air Squat 2 Rounds 10 Sit Up to Pike 10 Sit Up to Pancake 5 Supine Scorpion 5 Prone Scorpion 6 Rounds 20 sec MedBall Russian Twist 10 sec Rest 20 sec MedBall RussianSit Ups 10 sec rest 20 sec Hollow Body Hold 10 sec rest 20 sec V Ups Wod part 1 5 Rounds 30 sec Swing 10 sec rest 30 sec Hang Power Clean 40/30 Kg 10 sec rest 30 sec Push Press 40/30 Kg 30 sec rest Rest 5 minutes 40-30-20-10 T2B Db Snatch alt ( 20-15 kg )
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MARTEDì 30 AGOSTO
DESCRIZIONE
COMMENTI
Martedì 30 Agosto 10 rounds 5 Cal Assault Bike 5 Push Ups 5 Air Squat 2 Rounds 20 sec Couch Stretch Right 20 sec Couch Stretch Left 20 sec Goblet Squat hold 20 sec Pike Stretch 20 sec Pancake Stretch 20 sec Easy Thruster 2 Rounds 10 Band Pull a parts 10 Band Passthroughs Build Your Weight for Back Squat and after Every 2 minutes x 10 minutes Back Squat 5 reps 90% 5 RM Build Your Weight for Strict Press and after Every 2 minutes x 10 minutes Strict Press 5 reps 90% 5 RM Build Your Weight for Deadlift and after Every 2 minutes x 10 minutes Deadlift 5 reps 90% 5 RM Every 2 minutes x 10 minutes 5 reps strict pull ups + 10 reps GHD Back Extension Time left at the end of your cardio-only workout (run or run)
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LUNEDì 29 AGOSTO
DESCRIZIONE
COMMENTI
Lunedì 29 Agosto Lunedì 14 Marzo 20 Cal Assault Bike 3 Rounds 20 sec Mountain Climber 20 sec Db Light Thruster Rest Needed 3 Rounds 20 sec Downard Facing Dog 20 sec Upward Facing dog 20 sec Spiderman lunge right 20 sec Spiderman lunge left 20 sec Squat Hold With Empty Barbell Tabata Deadlift - Barbell High Pulls - Front Squat - Good Morning E2mom 12 miutes 3 Cluster Tabata Ab mat sit up+Reverse Crunch For Time 5 Rounds 400 mt Row/Run 15 Thruster
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VENERDì 26 AGOSTO
DESCRIZIONE
COMMENTI
Venerdì 26 agosto 20 Cal Row ------------------ With empty barbell 3 rounds 10 Deadlift 10 Power Clean 10 Good Morning Rest needed ---------------- 20 Cal Row 2 Rounds 10 Front to back leg swing left 10 Front to back leg swing right 20 sec Pike Stretch 20 sec Straddle Stretch 20 sec Box Shoulder Stretch Every 2 minutes x 14 minutes Deadlift 5 reps 50% 1 RM 4 reps 60% 1 RM 3 reps 70% 1 RM 2 reps 80% 1 RM 1 reps 90% 1 RM 1 reps 100% 1 RM 1 reps +100% 1 RM 30" ON 30" OFF x 12 minutes Plank - Side Plank Left - Side Plank Right - GHD Back Extension 3 Rounds 15 Cal Assault Bike 30 DB Deadlift (18+18 kg - 12+12kg) 15 Cal row 30 Swing
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GIOVEDI 25 AGOSTO
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Giovedi 25 Agosto 20 Cal Assault Bike ------------------------ 3 rounds 10 PVC Passthroughs 10 PVC Good Morning 10 Front to back leg swing 10 Side to side leg swing --------------------------- 20 cal Assault Bike 2 Rounds 10 sec High knees 10 sec Butt Kicks 10 sec Side Shuffle Right 10 sec Side Shuff 10 sec Jumping Jacks 10 sec Mountain Climber 2 Rounds 20 sec Backward Facing Wrist Flexor Stretch 20 sec Front Rack PVC side stretch left 20 sec Front Rack PVC side stretch right 20 sec Goblet Squat Hold 24/16 kg Every 2 minutes x 14 minutes Front Squat 5 reps 50% 1 RM 4 reps 60% 1 RM 3 reps 70% 1 RM 2 reps 80% 1 RM 1 reps 90% 1 RM 1 reps 100% 1 RM 1 reps +100% 1 RM 3 Rounds for time 20 Med Ball Slam Ball (9/6 kg) 30 Med Ball Push Ups 40 Med Ball Russian Twist (9/6 kg) 50 Med Ball Squats (9/6 kg)
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MERCOLEDÌ 24 AGOSTO
DESCRIZIONE
COMMENTI
Mercoledì 24 Agosto 300 mt Row 3 Rounds 60 sec Throracic Spine BB Stretch ( alt. ) 30 sec Downward Facing Dog 30 sec Upward Facing Dog 3 Rounds 5 Arm Circle CW 5 Arm Circle CCW 5 Arm Hugs 5 Band Triceps Pushdown 5 Push Up 5 Ring Row Build you weight for bench press and after Every 2 minutes x 14 minutes Bench Press 5 reps 50% 1 RM 4 reps 60% 1 RM 3 reps 70% 1 RM 2 reps 80% 1 RM 1 reps 90% 1 RM 1 reps 100% 1 RM 1 reps +100% 1 RM 30" ON 30" OFF x 3 minutes Band Triceps Pushdown Rest 2 minutes 30" ON 30" OFF x 3 minutes Seated Band Chest Pulls Horizontal Grip 21-15-9 Bench Knee raises GHD Hip Extension 3-6-9-12-15-19-9-6-3 Ring Dip Hang Power Clean and Press (40-30 kg)
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