Archive
Monthly Archives: Agosto 2018

27.8.2018 DAY 1

WOD
RX/masters
10min. AMRAP:
10 KettleBell Swings (32/24 kg)
10 In-Place Walking Lunges (w/ KB)
10 ginocchia ai gomiti
Level 2
10min. AMRAP:
10 KettleBell Swings (24/16 kg)
10 In-Place Walking Lunges (w/ KB)
10 ginocchia alle ascelle
Level 1
10min. AMRAP:
10 KettleBell Swings (16/12 kg)
10 In-Place Walking Lunges (w/ KB)
10 ginocchia al petto
Target 1
Skill: 10min. AMRAP: 10 KettleBell Snatch (Right) (24/16 kg) 10 KettleBell Snatch (Left) (24/16 kg) 10 In-Place Walking Lunges (w/ KB) 10 Knees-2-Elbows
Goal Round:
Elite 8+
Advanced 7+
Class 5+
HAM
Run 1 Mile rest 3min. Run 800m rest 2min. Run 400m rest 1min. Run 200m *correte ciascun intervallo intorno al 80%, è un pace che dovreste avere se alla fine di ping intervallo doveste fare un altra cosa, non è un jogging ma nemmeno uno sprint*
AUX
3 Rounds: 15 Single Leg KettleBell Deadlift (Right) 15 Single Leg KettleBell Deadlift (Left) :30sec. L-Sit Hold (Accumulate)

25.8.2018 DAY 5

WOD
Suffer On Saturday For Time: Row 1,000/800m 150 Double Unders 21 Front Squat (84/57 kg) 150 Double Unders 15 Front Squat (84/57 kg) 150 Double Unders 9 Front Squat (84/57 kg) Row 1,000/800m
Masters @61/43 kg
Lev 2
Suffer On Saturday For Time: Row 1,000/800m 150 Double Unders 21 Front Squat (61/43 kg) 150 Double Unders 15 Front Squat (61/43 kg) 150 Double Unders 9 Front Squat (61/43 kg) Row 1,000/800m
Lev 1
Suffer On Saturday For Time: Row 800/600m 2min. Double Under A

ttempts 21 Front Squat (61/43 kg) 2min. Double Under Attempts 15 Front Squat (61/43 kg) 2min. Double Under Attempts 9 Front Squat (61/43 kg) Row 800/600m

Target 1
Mono: Suffer On Saturday For Time: Row 2,000/1,600m 150 Double Unders 100 Air Squats 150 Double Unders 75 Air Squats 150 Double Unders 50 Air Squats Row 2,000/1,600m
HAM
*Not For Time* 10-9-8-7-6-5-4-3-2-1 Bench Press 2X Back or Hip Extensions *Try to increase load each set*
AUX
2 Rounds: :30sec. Couch Stretch (R/L) :30sec. Piriformis Stretch (R/L) :30sec. Hamstring Stretch (R/L) :30sec. Banded Shoulder Stretch (R/L)

24.8.2018 DAY 4

WOD
RX/Masters
Benchmark: "Nate" 20min. AMRAP: 2 Muscle Ups 4 HSPU 8 KB Swings (32/24 kg)
Lev 2
Benchmark: 20min. AMRAP: 2 Jumping Muscle Ups 4 HSPU to Ab-Mat 8 KB Swings (24/16 kg)
Lev 1
Benchmark: 20min. AMRAP: 2 Muscle Up Transitions 4 Piked Push Ups 8 KB Swings (16/12 kg)
Target 1
Gymnastics Target: "Nate" 20min. AMRAP: 2 Strict Muscle Ups 4 Strict HSPU 8 KB Swings (32/24kg)
Target 2
Strength Target: Wear a 9/6 kg VEST for the Rx’D Work out.
Round Domain:
Elite – 20+
Advanced – 15+
Class – 12+
HAM
3 Rounds: :30sec. L-Sit Hold (Accumulate) :30sec. One Arm Plank (Right) :30sec. One Arm Plank (Left) 10 Strict Toe-2-Bar
AUX
Not For Time: 2 Rounds: CrossOver Symmetry (8reps x all 7 exercises) or 10 T-Raise (2.5 0r 5#) 10 Y-Raise (2.5 0r 5#) 10 Standing Snow Angels (2.5 0r 5#) and 20 Banded Side Steps (R/L)

22.8.2018 DAY 3

WOD
RX
4 Rounds: Every 5min. complete: Run 400m 25/15 Calorie Bike 3 Legless Rope Climbs (4,5 mt)
Lev 2/Masters
4 Rounds: Every 5min. complete: Run 400m 20/12 Calorie Bike 3 Rope Climbs (4,5 mt)
Lev 1
4 Rounds: Every 5min. complete: Run 300m 15/7 Calorie Bike 6 Pull-2-Stands
Target 1
Strength: 4 Rounds: Every 5min. complete: Run 400m 20/12 Calorie Bike 2 Rope Climbs (15′) *Wear a Vest*
Target 2
Monostructural: 4 Rounds: Every 9min. complete: Run 800m 30/21 Calorie Bike 5 Rope Climbs (15′)
Time Domain:
Elite – Sub 3:30 min rounds
Advanced – 3:30-4:00 min rounds
Class – 4:00-4:30 min rounds
HAM
For Time: 75 Hip Extensions 50 Thrusters (35/25 kg) 25 Burpee Over Bar
AUX
3 Rounds: 15 Dumbbell Bent Over Rows 15 Bulgarian Split Squats (Right) 15 Bulgarian Split Squats (Left) *Not for time*

21.8.2018 DAY 2

WOD
For Time: 50 Calorie Row 10 Deadlift 50 GHD Sit-Ups 10 Deadlift 50 WallBalls (9/6 kg) 10 Deadlift
barbell@ 143/102 kg
Masters
same reps @125/90 kg
Lev 2
same reps @102/70 kg
Lev 1
For Time: 30 Calorie Row 10 Deadlift 30 GHD Sit-Ups (Parallel) 10 Deadlift 30 WallBalls (6/4 kg) 10 Deadlift
berbell @61/43 kg
Target 1
Strength
medball @12/9 kg
Target 2
Metcon: For Time: 50 Calorie Row 20 Deadlift (102/70 kg) 50 GHD Sit-Ups 20 Deadlift (102/70 kg) 50 WallBalls (9/6 kg) 20 Deadlift (102/70 kg)
Time Domain:
Elite – Sub 10 min
Advanced – 12 min
Cap 15 min
HAM
10sets: 2 Snatch Pulls 1 Power Snatch 1 Squat Snatch *Build to your heaviest set*
AUX
5 Rounds: *Not for Time* 20 Alt. DB Strict Press 20 Banded Side Steps (right) 20 Banded Side Steps (left)

20.8.2018 DAY 1

WOD
15 Rounds: 10 Air Squats 5 Hang Power Clean & Jerk (52/35 kg)
Lev 2
15 Rounds: 10 Air Squats 5 Hang Power Clean & Jerk (43/30 kg
Lev 1
10 Rounds: 10 Air Squats 5 Hang Power Clean & Jerk (35/25 kg)
Masters
15 Rounds: 10 Air Squats 5 Hang Power Clean & Jerk (35/25 kg)
Target 1
Strength: 12 Rounds: 12 Air Squats 3 Hang Power Clean & Jerk (84/57 kg)
Target 2
Met-con: 10 Rounds: 20 Air Squats 7 Hang Power Clean & Jerk (52/35 kg)
Goal Rounds/Time:
Elite – Sub 10 min
Advanced – 10-12 min
Class – Sub 15 min
:45 per round
HAM
Complex: 7 Sets 3 Hang Power Cleans + 3 Push Jerks *Building up in lead each set.
AUX
3 Sets: 10 Glute Ham Raises :30 L-Sit 30 Side steps (R/L) 10 Single arm KB Presses (l’altro KB in front rack)(R/L)

18.8.2018 DAY 5

WOD
RX
Suffer On Saturday Partner WOD: 20min. AMRAP: 400m Run (Together) 30 Calorie Bike (Break up however) 20 Syncro Burpees
Lev 2
Suffer On Saturday Partner WOD: 20min. AMRAP: 400m Run (Together) 20 Calorie Bike (Break up however) 20 Syncro Burpees
Lev 1
Suffer On Saturday Partner WOD: 20min. AMRAP: 200m Run (Together) 20 Calorie Bike (Break up however) 10 Syncro Burpees
HAM
Score Type:: Total Weight
OTM X 12
3 Power Snatch – TnG
*Building up each set until Min 6 then hold
AUX
For Time:
400m KB Farmer Carry(32/24 kg) 10 Syncro Burpees

17.8.2018 DAY 4

WOD
RX/masters
Benchmark:
Last Performed: 7/24/2017
Hero WOD:
"JT"
21-15-9
Handstand Push Ups
Ring Dips
Push-Ups
Level 2
Benchmark:
Hero WOD:
"JT"
12-9-6
Handstand Push Ups
Ring Dips
Push-Ups
Level 1
Benchmark:
Hero WOD:
"JT"
21-15-9
Piked Push Ups
Jumping Ring Dips
Push-Ups (Hands on box)
Target 1
Strict: Hero WOD: "JT" 21-15-9 Handstand Push Ups Ring Dips Push-Ups *All Strict*
Target 2
GAMES JT Hero WOD: "JT" 21-15-9-15-21 Handstand Push Ups Ring Dips Push-Ups
Time Domain:
Elite: Sub 6
Advance: 8-9 min
Class: 10-14 min
HAM
For Load:
5-4-3-2-1Front Squat
*From Ground
**Rest as needed b/t sets*
AUX
Not for time: 5 Rounds 20 Hip Extensions 20 GHD Sit Ups 10 A+Y Shoulders Drills

15.8.2018 DAY 3

WOD
RX/Masters
10 Rounds:
Every 2 min.
15 Burpees
3 Push Press (Heavy)
Level 2
10 Rounds:
Every 2min
12 Burpee
3 Push Press (Heavy)
Level 1
10 Rounds:
Every 2 min
9 Burpee
3 Push Press (Heavy)
Target 1
Met-Con: 10 Rounds: Every 2min. 15 Burpee 10 Push Press (61/43 kg) *Score is fastest and slowest time to complete a round*
Target 2
Skill: 10 Rounds: Every 2min. 10 Burpee 20 Alternating Dumbbell Strict Press *Right & Left is 2reps* *You choose the weight, but should be able to go unbroken*
HAM
5-4-3-2-1Push Press
10reps X 5setsMuscle Clean (Moderate to heavy)
AUX
10-9-8-7-6-5-4-3-2-1 Man Makers (15/10 kg DB) (masters 10/7.5 DB) Deficit Push Ups (Use DB’s above) Strict Pull Ups

14.8.2018 DAY 2

WOD
RX
15min. AMRAP
250m Row
15 Pull-Ups
10 Box Jump Overs (75/60 cm)
Level 2
15min. AMRAP
250m Row
7-10 Pull-Ups
10 Box Jump Overs (60/50 cm)
Level 1
15min. AMRAP
250m Row
15 Kip Swings OR 5-10 Banded Pull Ups
10 Box Jump Overs (50/40 cm)
Masters
15min. AMRAP: 250m Row 15 Pull-Ups 10 Box Jump Overs (60/50 cm)
Target 1
Gym: 15min. AMRAP: 250m Row 8 Bar Muscle Ups 10 Box Jump Overs (75/60 cm)
Target 2
Strength: 15min. AMRAP: 250m Row 15 Pull-Ups 10 Box Jump Overs (75/60 cm) *Wear 9/6 kg vest*
Round Domain:
Elite – 7+ Rounds
Advanced – 6+ Rounds
Class – 4+ Rounds
HAM
3reps X 10sets Back Squats then… 10reps X 2sets Strict Press
AUX
3 Sets: 10 Bent Over Rows (155/105) 30 Banded Pull Downs 50 Banded Pull Aparts 20 Banded Side steps
Privacy Policy Cookie Policy