WOD MERCOLEDì 09.08.2017

10 burpees box jump over

Max snatch

3min Amrap

1min Stop

4 rounds

WOD MARTEDì 08.08.2017

100mt ru
n





3 lateral burpees 
Max shoulder to overheads
90sec amrap
60sec stop
6 rounds

WOD LUNEDì 07.08.2017

1-3-5-7-9...

Thrusters 

Muscle ups 

2min amrap 

1min rest

5 rounds

WOD MERCOLEDì 02.08.17

15 wall balls 
10 deadlifts 
3min amrap 
1min stop
4 rounds

WOD MARTEDì 01.08.17

6 rounds 
90 sec
100mt run 
Max dumbell snatches

1min rest between rounds

WOD LUNEDì 31.07.17

15 hang power cleans 
10 box jumps 
15 toe to bars 
15min amrap

WOD VENERDì 28.07.17

5 snatches 
5 bar muscle ups 
100mt run
10 snatches
10 bar muscle ups
200mt run
15 snatches
15 bar muscle ups
300mt run
Etc...
15min amrap

WOD GIOVEDì 27.07.17

10 rounds 
4 deadlifts 
3 power cleans 
2 front squats 
1 jerk

WOD MERCOLEDì 26.07.2017

15 box jumps 

12 dumbell snatches 

9 around the world 

5 rounds

WOD MARTEDì 25.07.2017

Power cleans 

5-5-5-5-5

10 dips 

200mt run

10 power cleans 

5 rounds

WOD LUNEDì 24.07.17

9 lateral burpees 
12 sumo deadlift high pulls 
15 push-ups 
15min amrap

WOD VENERDì 21.07.17

15 handstand push-ups
15 calorie row
15 front squats
15min amrap

WOD GIOVEDì 20.07.17

Tabata

Run
Pushup
Row
Sumo deadlift high pulls
Sit ups

WOD MERCOLEDì 19.07.17

12 around the world 
9 box jump overs 
6 hang power snatches 
5 rounds

WOD MARTEDì 19.07.17

100 double unders
10 dumbell snatches 
10 overhead walking lunges db
10 muscle ups
10 dumbell snatches
10 overhead walking lunges db
20min amrap

WOD LUNEDì 17.07.2017

12 hang power clean & jerks

12 lateral burpees 

5 rounds

WOD VENERDI' 14.07.2017

1min on

1min off

50 bar muscle ups 

100 back squats @45kg

100mt handstand walk

WOD GIOVEDì 13.07.17

21-15-9

Kettlebell Swings
Box jumps 
Toe to bars

WOD MERCOLEDI' 12.07.2017

200mt fast run

Max effort power cleans 

2min amrap 

1min rest

5 rounds

WOD MARTEDì 11.07.17

21-15-9
Ground to overheads 2dumblell
Ring push-ups (x2)

WOD LUNEDì 10.07.17

5 hang power snatches 
200mt run
10 chest to bars 
5 rounds

WOD VENERDI' 07.07.2017

EMOM 15

1- 6 burpees 
2- 8 toe to bars 
3- 10 dumbell snatches

WOD GIOVEDì 06.07.17

1-1-1-1-1 power cleans

4x500mt row
3-5min rest between rounds

WOD MERCOLEDì 5.07.17

20 Pull-ups
25 dips
30 sit-ups
35 box jump
3 rounds

WOD MARTEDì 04.07.17

50 Sit ups

10 Hang Power Cleans

100 m run

10 rounds

50 Sit ups

WOD LUNEDI' 3.07.2017

50 wall ball

40 swing

30 down-up

20 trazioni

10 hspu 

20 trazioni

30 down-up

40 swing

50 wall ball

WOD VENERDì 30.06.17

10-9-8-7-6-5-4-3-2-1
Thrusters
Muscle ups

WOD GIOVEDì 29.06.17

3 rounds 
Max effort
1000mt row

WOD MERCOLEDì 28.06.17

3 power cleans 
6 lateral burpees 
9 toe to bars 
3min amrap
1min stop
4 rounds

WOD MARTEDì 27.06.17

30-20-10
Db snatches
Wall balls

30-20-10
American swings
15-10-5
Muscle ups

WOD LUNEDì 26.06.17

30-20-10

Shoulder to overheads 
Box jumps

WOD VENERDì 23.06.17

4 db snatches
8 db overhead walking lunges
8 db snatches 
16 db overhead walking lunges
12 db snatches
24 db overhead walking lunges
Etc
3min amrap
1min stop

4 rounds

WOD GIOVEDì 22.06.17

21 american swings 
15 dips 
9 pull-ups 
3min amrap
1min stop

4 rounds

WOD MERCOLEDì 21.06.17

1st minute 6 hang power snatches 
2nd minute 12 box jump 
3rd minute 6 muscle ups 
4th minute rest
5 rounds

WOD MARTEDì 20.06.17

500mt row
30 handstand push-ups 
30 dumbell deadlifts 
3 rounds

WOD LUNEDì 19.06.17

2min bench presses
1min stop
2min power cleans 
1min stop
2min burpees
1min stop
2min toe to bars
1min stop

Total score 300rep

WOD VENERDì 16.06.17

4 hang power snatches 
8 push-ups 
12 sit-ups 
2min amrap
1min stop
5 rounds

WOD GIOVEDì 15.06.17

400mt run
21 deadlifts 
12 chest to bars 
3 rounds

WOD MERCOLEDI' 14.06.2017

Partner WOD 

1000mt run

100 bench presses 

100 snatches 

100 sit-ups 

1000mt run

WOD MARTEDì 13.06.17

20 DB Snatch
20 H.R. Push up
20 T2b
5 volte

WOD LUNEDì 12.06.17

15 hang power cleans
10 burpees box jump overs
5 wall climb

15 min amrap

WOD VENERDì 09.06.17

20 Plate to Overhead
16 Overhead Walking Lunges
12 Burpees Plate

5 rounds

WOD GIOVEDì 08.06.17

WOD 08.06.17
200m. Farmer walk
10 Stacchi
20 Sit ups
5 volte

WOD MERCOLEDI' 7.06.2017

WOD A

30-20-10

Dumbell snatches 

Wall balls

WOD B

40 swing 

10 wall balls 

30 swing 

20 wall balls 

500mt row

20 swing 

30 wall balls 

10 swing 

40 wall balls

WOD MARTEDì 06.06.17

12 Overhead squat
10 Burpees box jump over
8 Muscle ups
14 minuti AMRAP

WOD LUNEDì 05.06.17

300m run 
12 Hang power cleans
8 Handstand pushups
15 min Amrap

WOD GIOVEDì 01.06.17

400 m. corsa
18 Hang Power Snatch
400 m. corsa
15 Hang Power Snatch
400 m. corsa
12 Hang Power Snatch

WOD MERCOLEDì 31.05.17

1min box jumps 
1min sumo deadlift high pulls 
1min burpees 
1min pull-ups
1min stop
4 rounds

WOD MARTEDì 30.05.17

TABATA
Deadlifts
Wall balls
Row
Handstand Pushups

WOD LUNEDI' 29.05.2017

WOD 29.05.17

EMOM 20

Odd: 6 thrusters 

Even: 6 muscle ups

WOD GIOVEDì 25.05.17

400 M. RUN
15 HANG POWER CLEANS

4 ROUNDS

WOD MERCOLEDI 24.05.17

50 bench press 
50 push-ups 
50 sumo deadlift high pulls 
50 pull-ups
50 american swings
50 sit-ups