WOD VENERDì 30.12.16

7 rounds 

1min:
100mt run
7 power cleans
Max effort push-ups

1min rest

WOD GIOVEDì 29.12.16

3 rounds 

15 hang squat snatches 
30 sit ups

WOD MERCOLEDì 28.12.16

2 rounds, no rest

00:00-02:00min 25 calorie row
02:00-04:00min 25 thrusters
04:00-06:00min 25 chest to bars

WOD MARTEDì 27.12.16

5 rounds 
1min box jumps 
1min sumo deadlift high pulls 

5 rounds
1min muscle ups
1min overhead walking lounges

WOD LUNEDì 26.12.16

EMOM 18

1. 8 power cleans 
2. 10 toe to bars
3. 12 burpees

WOD VENERDì 23.12.16

1 snatches
2 box 📦 jumps
3 push presses 
4 toe to bar
5 hang power cleans
6 push-ups
7 deadlifts
8 sit-ups
9 bench presses
10 walking lounges
11 wall balls
12 burpees

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

WOD GIOVEDì 22.12.15

15 american swings
100mt run
5 power cleans 
100mt run

4 rounds

WOD MERCOLEDì 21.12.16

21-15-9

Overhead squats
Box 📦 jumps 
Chest to bars

WOD MARTEDì 20.12.16

20 burpees 
20 c&j
40 toe to bars
20 walking lounges front rack
20 burpees

WOD LUNEDì 19.12.16

3 rounds 

3 thrusters
6 pull-ups
9 push-ups
3min amrap
1min rest between rounds

WOD VENERDì 16.12.16

EMOM 20

Odd: 5 hang squat cleans 
Even: 1 round of Cindy*

*5 pull-ups
10 push-ups
15 squats

WOD GIOVEDì 15.12.15

55 snatches 
55 pull-ups 
55 calorie row
55 handstand push-ups

WOD MERCOLEDì 14.12.16

10-9-8-7-6-5-4-3-2-1

Dumbell snatches
Box jumps

WOD MARTEDì 13.12.16

WOD 1
5 rounds
7 thrusters
7 chest to bar

WOD 2
4 rounds
200mt run
15 hang power snatches

WOD 3
30-20-10
Deadlift
Toes to bar

WOD LUNEDI' 12.12.16

20 pushup h.r.
15 hang power cleans 
10 shoulder to overhead 
5 rounds- 12min time cap

WOD SABATO 10.12.16

30-20-10

Cal. row
wall ball
burpees
farmer walk

WOD VENERDI' 09.12.16

10 volte
4 Deadlift
3 P.Clean
2 F.Squat
1 S2O

WOD MARTEDì 06.12.16

25 pull up
50 cal row
25 thruster
50 box jump
25 pull up

WOD LUNEDì 05.12.16

7 OHS
21 A.Swing
6 OHS
18 A.Swing
5 OHS
15 A.Swing
4 OHS
12 A.Swing
3 OHS
9 A.Swing
2 OHS
6 A.Swing
1 OHS
3 A.Swing

WOD SABATO 03.12.16

12 min AMRAP

15 box jump

12 GHD

9 push press

WOD VENERDì 02.12.16

30-20-10
Bench press
T2b
Hspu

WOD GIOVEDì 01.12.16

1-1-1 cleans 

Then 

10min amrap

2-4-6-8.....
walking lounges
Chest to bar

WOD MERCOLEDì 30.11.16

7 rounds

7 deadlift
7 lateral burpees

WOD MARTEDì 29.11.16

10-9-8-7-6-5-4-3-2-1

Power cleans 
Chest to bar pullups 
American swings

WOD LUNEDì 28.22.16

4 rounds 

12 thrusters 
100mt run
12 t2b
2min rest

WOD VENERDì 25.11.16

2min on

2min off

Row

Swing

Pullups

Snatches

Run

Shoulder to overhead

Pullups

WOD GIOVEDì 24.11.16

50 ring dips
50 squat cleans 
50 ring dips

WOD MERCOLEDì 23.11.16

21-15-9
Hang power snatches
Burpees

WOD 2

3 rounds
20 toes to bar
200mt farmer walk
200mt run 🏃🏻

WOD MARTEDì 22.11.16

3 rounds 
21 push presses 
15 chest to bar 
21 box jumps

WOD LUNEDì 21.11.16

5 rounds 
15 a.swing
10 power cleans 
200mt run

WOD SABATO 19.11.16

20 pull up
30 push up
40 sit up
50 air squat

5 volte

WOD VENERDì 18.11.16

4 rounds
15 box jumps
5 snatches

At 10:00
2 rounds
300mt run
15 thrusters

At 20:00
50cal row
25 pullups

WOD GIOVEDì 17.11.16

30 deadlifts 
25 burpees 
20 hang power cleans 
15 burpees
10 shoulder to overheads

WOD MERCOLEDì 16.11.16

100mt run
9 overhead squats 
9 pullups 
200mt run
15 overhead squats
15 pullups
300mt run
21 overhead squats
21 pullups

WOD MARTEDI' 15.11.16

5 rounds 
1min wall balls
1min toe to bars 
1min dumbell snatches
1min rest

WOD LUNEDI' 14.11.16

7min amrap
9 power cleans 
30 squats
6 chest to bar

3min stop

4min amrap
9 power cleans
30 squats
6 chest to bar

WOD SABATO 12.11.16

Daniel

50 pullups 
400mt run
21 thrusters
800mt run
21 thrusters
400mt run
50 pullups

WOD VENERDI' 11.11.16

Amrap 12min

15 box jumps 

15 american swing

15 deadlifts

WOD GIOVEDI' 10.11.16

Tabata

Pullups 

Pushups 

Situps

Squats

WOD MERCOLEDI' 09.11.16

5 rounds 

1min run
1min stop
1min hang power cleans
1min stop
1min situps
1min stop

WOD MARTEDI' 08.11.16

15min amrap

50 wall balls 

40 swing

30 down ups

20 chest to bar

10 snatches

WOD LUNEDI' 07.11.16

30-20-10

Push presses 

Box jumps

Then

4 rounds 

1min pullups 

1min rest

WOD SABATO 05.11.16

EMOM x 20

1 deadlift 
3 chest to bar pullups 
5 box jumps

WOD VENERDI' 04.11.16

3 rounds

00:00-02:00min

150mt fast run

20 swing

02:00-04:00min

12 thruster

12 sumo deadlift high pulls

04:00-06:00min

15 pullups

20 pushups

25 situps

WOD GIOVEDI' 03.11.16

15min amrap 

5 handstand pushups

10 toes to bar

20 dumbell snatches

WOD MERCOLEDI' 02.11.16

Nasty Girls

3 rounds

50 squats

7 muscle ups

10 hang power cleans