WOD del 30/07/2013

SETTIMANA 2
CFIT PREP WORK

• P.SNATCH

20' PRATICE WORK
5'-10' REST
CFIT WOD D.EFF. (WM)
FOR TIME:
50-40-30-20-10 REP

• HPC #40/30KG
• D.U.

THAN...
400MT S.ARM FARMER WALK #24/16KG

ALLENAMENTO DELLA FORZA SFG

WOD del 29/07/2013

SETTIMANA 2
CFIT PREP WORK
E.M.O.M. 10 MIN

• OHS #40/30KG 6 REP

5'-10' REST
CFIT WOD S.E.FF. (G)
TABATA SOMETHING ELSE
32 INTERVALLI 20''WORK / 10'' REST

• PULL UPS
• PUSH UPS
• SIT UPS
• SQUAT

ALLENAMENTO DELLA FORZA SFG

WOD del 26/07/2013

SETTIMANA 1
CFIT PREP WORK
15'' WORK / 15'' REST

• PULL UPS

5'-10' REST
CFIT WOD S.EFF. (W)
FOR TIME
21-15-9

• SDLHP #40/30KG
• S.SWING #32/16KG

ALLENAMENTO DELLA FORZA SFG

WOD del 25/07/2013

SETTIMANA 1
CFIT PREP WORK
P.CLEAN & SPLIT JERK
20' WORK
5'-10' REST
CFIT WOD D.EFF. (GM)
FOR TIME:

• 3 ROPE CLIMBE
• 20 RING DIPS
• 40 D.U.
• 20 RING DIPS
• 40 D.U.
• 20 RING DIPS
• 40 D.U.

ALLENAMENTO DELLA FORZA SFG

WOD del 24/07/2013

SETTIMANA 1
CFIT WOD T.EFF. (GWM)
5 ROUND FOR TIME:

• 15 BURPEES
• 15 A.SWING #24/16KG
• 15 T2B
• 200MT P.G. FARMER WOLK #10-10/5-5KG
• 400MT RUN

ALLENAMENTO DELLA FORZA SFG

WOD del 23/07/2013

SETTIMANA 1
CFIT PREP WORK
20' PRATICA

• P.SNATCH

5'-10' REST
CFIT WOD D.EFF. (WG)
3 ROUND FOR TIME:

• 10 F.SQUAT #60/40KG
• 15 PULL UPS
• 15 JUMP BOX
• 10 PUSH JERK #60/40KG

ALLENAMENTO DELLA FORZA SFG

WOD del 22/07/2013

SETTIMANA 1
CFIT PREP WORK
10' WORK E.M.O.M.
OHS #40/30KG

• 5 REP

5'-10' REST
CFIT WOD S.EFF. (M)
FOR TIME:

• 2000MT ROW
• 200MT RUN
• 20 D.U. / 40 S.U.
• 200MT RUN
• 20 D.U. / 40 S.U.
• 200MT RUN
• 20 D.U. / 40 S.U.
• 200MT RUN
• 20 D.U. / 40 S.U.
• 200MT RUN
• 20 D.U. / 40 S.U.

ALLENAMENTO DELLA FORZA SFG

WOD del 19/07/2013

CFIT PREP WORK
HPC & JERK

• 20' WORK

5'-10' REST
CFIT WOD S.EFF. (G)
FOR TIME:
21-15-9

• PULL UPS
• BURPEES
• JUMP BOX

ALLENAMENTO DELLA FORZA SFG

WOD del 18/07/2013

CFIT PREP WORK
14 MIN A.SWING

• 15'' WORK
• 15'' REST

5'-10' REST
CFIT WOD D.EFF. (WM)
FOR TIME:

• 12 HPC & JERK #60/40KG
• 60 D.U.
• 12 HPC & JERK #60/40KG
• 400MT RUN
• 12 HPC & JERK #60/40KG
• 60 D.U.

ALLENAMENTO DELLA FORZA SFG

WOD del 17/07/2013

CFIT WOD T.EFF. (GWM)
FOR TIME:

• 50 HSPU / PUSH UPS
• 100 JUMPING LOUNGE
• 100 SDLHP
• 1600 MT RUN

ALLENAMENTO DELLA FORZA SFG

WOD del 16/07/2013

CFIT PREP WORK
PRATICA
HPS
5'-10' REST
CFIT WOD D.EFF. (MG)
3 ROUND FOR TIME:

• 200MT RUN
• 20 PUSH UPS
• 200MT RUN
• 30 A.SQUAT

ALLENAMENTO DELLA FORZA SFG

WOD del 15/07/2013

CFIT PREP WORK
E.M.O.M. 10 MIN:

• THRUSTER

5'-10' REST
CFIT WOD S.EFF. (W)
FOR TIME:
21-15-9

• P.CLEAN #40/30KG
• THRUSTER #40/30KG

ALLENAMENTO DELLA FORZA SFG

E VOI???

HARD STYLE KETTLEBELL TRAINING DEL 14/07/2013

WOD del 12/07/2013

CFIT PREP WORK:
HPC & SPLIT JERK
5'-10' REST
CFIT WOD S.EFF. (M)
2 ROUND FOR TIME:

• 100 D.U.
• 800MT RUN

ALLENAMENTO DELLA FORZA SFG

WOD del 11/07/2013

CFIT PREP WORK:
A.SWING 13 MIN

• 15'' WORK
• 15'' REST

CFIT WOD D.EFF. (GW)
FOR TIME:
21-15-9

• BURPEES JUMP BOX
• P.SNATCH #50/30KG

ALLENAMENTO DELLA FORZA SFG

WOD del 10/07/2013

CFIT PREP WORK:
REST DAY
CFIT WOD T.EFF. (WGM)
7 ROUND FOR TIME:

• 10 P.PRESS #50/30KG
• 10 OH R. LOUNGE #10/5KG
• 15 SUPINE SIT UP
• 15 D.U.
• 200MT RUN

ALLENAMENTO DELLA FORZA SFG

WOD del 09/07/2013

CFIT PREP WORK
HPS
3X3 1 RM %70KG
5'-10' REST
CFIT WOD D.EFF. (MW)
"NANCY"
5 ROUND FOR TIME:

• 400MT RUN
• 15 OHS #40/30KG

ALLENAMENTO DELLA FORZA SFG

WOD del 08/07/2013

CFIT PREP WORK
THRUSTER #40/20KG
E.M.O.M. 10 MIN
5'-10' REST
CFIT WOD S.EFF. (G)
FOR TIME:

• 50 BURPEES
• 6 HSPU / PUSH UPS
• 12 JUMP BOX
• 6 HSPU / PUSH UPS
• 12 JUMP BOX
• 6 HSPU / PUSH UPS
• 12 JUMP BOX
• 6 HSPU / PUSH UPS
• 12 JUMP BOX
• 6 HSPU / PUSH UPS
• 12 JUMP BOX

ALLENAMENTO TOTALE DELLA FORZA SFG

HARD STYLE KETTLEBELL TRAINING DEL 06/07/2013

WOD del 05/07/2013

CFIT PREP WORK
HPC & SPLIT JERK

CFIT WOD S.EFF (W)
FOR TIME:

• 50 DL #50/30KG
• 40 ALT. LOUNGE FRONT RACK POS #50/30KG
• 30 PUSH PRESS #50/30KG
• 20 FRONT SQUAT #50/30KG
• 20 PUSH JERK #50/30KG

ALLENAMENTO DELLA FORZA SFG

WOD del 04/07/2013

CFIT PREP WORK
A.SWING 12MIN:

• 15'' WORK
• 15'' REST

CFIT WOD D.EFF. (MG)
3 ROUND FOR TIME:

• 200MT RUN
• 15 STAND UP
• 20 D.U.
• 25 ABMAT SIT UPS

ALLENAMENTO DELLA FORZA SFG

WOD del 03/07/2013

CFIT WOD T.EFF. (WGM)
5 ROUND FOR TIME:

• 10 SDLHP #40/30KG
• 15 PUSH UPS
• 20 A.SWING #24/16KG
• 25 GRASSHOPPER
• 200MT RUN

ALLENAMENTO DELLA FORZA SFG

WOD del 02/07/2013

CFIT PREP WORK
SNATCH
3X3 70% 1RM
5'-10' REST
CFIT WOD D.EFF. (WG)
5 ROUND FOR TIME:

• 8 HPC #60/40KG
• 10 LAT. BURPEES
• 12 A.SQUAT

ALLENAMENTO DELLA FORZA SFG

WOD del 01/07/2013

CFIT PREP WORK
THRUSTER #40/30KG
E.M.O.M. 10 MIN 6 REP
5'-10' REST
CFIT WOD S.EFF. (M)
FOR TIME:

• 800 MT RUN
• 50 D.U.
• 800 MT RUN
• 50 D.U.
• 400 MT FARMER WALK K.BELL #24/12KG

ALLENAMENTO TOTALE DELLA FORZA SFG

HARD STYLE KETTLEBELL TRAINING DEL 29/06/2013