WOD del 27/11/2013

CFIT WOD T.EFF. (MWG)
3 ROUND FOR TIME:

• 30 D.U. / 60 S.U.
• 7 F.SQ #60/30KG
• 20 D.U. / 40 S.U.
• 14 PULL UPS
• 10 D.U. / 20 S.U.
• 21 A.SW #24/16KG

SKILL: STRETCHING

COMPETITOR
DE BENT ROW 3 REP E.M.O.M. 12MIN
5'-10' REST
CFIT WOD
3 ROUND FOR TIME:

• 500MT ROW
• 10 SDLHP #50/30KG
• 15 LAT BURPEES

SCUOLA DI FORZA:
HARD STYLE KETTLEBELL TRAINING

PRIMAL MOVE

WOD del 26/11/2013

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

• 5 WALL CLIMB
• 10 SDLHP #50/30KG
• 15 LAT BURPEES

COMPETITOR:
CONDIZIONE: 4X800MT ROW 3' REST
5'-10' REST
CFIT WOD
5 ROUND FOR TIME:

• 1 M.U.
• 2 HSPU
• 3 WALL CLIMB
• 4 PISTOL

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN:
TIPPING TIRE

WOD del 25/11/2013

CFIT WOD S.EFF. (M)
TEAM WORK
FOR TIME AND REP:

• 3000MT ROW 500/500MT
• D.U.

COMPETITOR
DE SDL 3 REP E.M.O.M. 10'
5'-10' REST
CFIT WOD
3 ROUND FOR TIME:

• 30 D.U.
• 7 F.SQ #70/45KG
• 20 D.U.
• 14 C2B PULL UPS
• 10 D.U.
• 21 A.SW #32/24KG

SCUOLA DI FORZA
ME PARTE BASSA
GESTO STRONGMAN:
JOKE 4 X 25MT

HARD STYLE KETTLEBELL CLASS

• PRIMAL MOVE

W1: 10' PRATICA

• TGU

W2: 10' PRATICA

• DB SW

W3: 5 ROUND FOR TECHNIQUE 1-1 WORK/REST

• 10 DBSW
• 6 R.ROW
• 4 STEP KBELL CRAWLING

WOD del 22/11/2013

CFIT WOD S.EFF. (G)
5 ROUND FOR TIME:

• 5 HSPU
• 10 RING DIP
• 15 JUMP BOX

SKILL: PRATICA SULLE DEBOLEZZE / STRETCHING

COMPETITOR
ME L-PULL UP 20' WORK
5'-10' REST
CFIT WOD
FOR TIME:
21-15-9

• RING DIP
• GHD SIT UPS
• D.U.

SCUOLA DI FORZA
DE PARTE ALTA
GESTO STRONGMAN:
LOG 10' LIFT

WOD del 21/11/2013

CFIT WOD D.EFF. (MW)
TEAM WORK
FOR TIME AND REP

• 3000MT ROW
• WALL BALL #8/4KG

STOP OGNI 250MT ROW E CAMBIO POSTAZIONE

SKILL: PRATICA SULLE DEBOLEZZE / STRETCHING

COMPETITOR
CONDIZIONE:
2X200MT ROW 90'' REST
2X400MT ROW 120'' REST
2X800MT ROW 180'' REST
5'-10' REST
CFIT WOD
3 ROUND FOR TIME:

• 10 PC #60/40KG
• 30 LATERL JUMP

SCUOLA DI FORZA
DE PARTE BASSA
GESTO STRONGMAN
ATLAS STONE 10' LIFT


HARD STYLE KETTLEBELL CLASS

• PRIMAL MOVE

W1: 10' FOR TECHNIQUE

• TGU
• 2ASW

W2: 5' FOR TECHINQUE

• 5 GSQ
• 5 PUSH UPS

W3: 5' FOR TECHNIQUE

• 1 CL SX
• 1 MP SX
• 1 FSQ SX
• 1 CL DX
• 1 MP DX
• 1 FSQ DX

WOD del 20/11/2013

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

• 9 PUSH JERK #50/25KG
• 9 PULL UPS
• 9 A.SWING #24/16KG
• 9 JUMPING LOUNGE
• 36 LATERL JUMP

COMPETITOR
ME SDL 20' WORK
5'-10' REST
CFIT WOD
3 ROUND FOR TIME:

• 10 P.CLEAN #60/40KG
• 30 LATERL JUMP

SCUOLA DI FORZA
GRIP TRAINING
POWER LIFTING

WOD del 19/11/2013

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

• 10 T2B
• 15MT BURPEES F.JUMP
• 30 D.U.

SKILL: PRATICA / STRETCHING

COMPETITOR
CONDIZIONE: 6X400MT ROW 90'' REST
5'-10' REST
CFIT WOD
"RANDY"
FOR TIME:

• 75 P.SNATCH #32.5 / 25KG

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN:
TIPPING TIRE

WOD del 18/11/2013

CFIT WOD S.EFF. (W)
FOR TIME:
21-15-9

• DL #80/40KG
• F.SQ #60/30KG

UN SINGOLO BILANCERE, SCARICA E CARICA I PESI TRA I DUE ESERCIZI.

SKILL: PRATICA SULLE DEBOLEZZE, STRETCHING

COMPETITOR
DE BENCH PRESS 10X3 REC 45''
5'-10' REST
CFIT WOD
6 ROUND FOR TIME:

• 300MT ROW
• 12 PUSH JERK #50/30KG
• 12 JUMP BOX
• 12 SDLHP #50/30KG

SCUOLA DI FORZA
ME PARTE BASSA
GESTO STRONGMAN:
FARMER WALK 4X30MT (15-15)

HARD STYLE KETTLEBELL CLASS:
PRIMAL MOVE
W1: PRATICA

• TGU
• SW
• OHS

GW: 5 ROUND FOR TECHNIQUE

• 1/2 TGU SX A SALIRE
• 1 OHS
• 10 1ASW SX
• 10 2ASW
• 10 1ASW DX
• 1 CL DX
• 1 MP DX
• 1/2 TGU DX A SCENDERE
• 1/2 TGU DX A SALIRE
• 1 OHS
• 10 1ASW DX
• 10 2ASW
• 10 1ASW SX
• 1 CL SX
• 1 MP SX
• 1/2 TGU SX A SCENDERE

WOD del 15/11/2013

CFIT WOD S.EFF. (M)
FOR TIME:

• 3000MT ROW

STOP OGNI 500MT E POI ESEGUI 30 D.U. / 60 S.U.

SKILL: PRATICA SULLE DEBOLEZZE / STRETCHING

COMPETITOR
DE GM 10X2 60'' REST
5'-10' REST
CFIT WOD
5 ROUND FOR TIME:

• 10 RING DIP
• 15 A.SWING #32/24KG
• 20 JUMP OVER BOX
• 25 D.U.

SCUOLA DI FORZA
DE PARTE ALTA
GESTO STRONGMAN:
LOG 10 PRATICA

WOD del 14/11/2013

CFIT WOD D.EFF. (GW)
9 ROUND FOR TIME:

• 5 P.PRESS #50/25KG
• 6 BURPEES
• 7 HPC #50/25KG
• 8 A. SQUAT

SKILL: PRATICA SULLE DEBOLEZZE / STRECHING

COMPETITOR
CONDIZIONE: 3 X 800MT ROW 5' REST
5'-10' REST
CFIT WOD
5 ROUND FOR TIME:

• 3 HSPU
• 6 SQ CLEAN #60/42.5KG
• 9 C2B PULL UPS

SCUOLA DI FORZA
DE PARTE BASSA
GESTO STRONGMAN:
ATLAS STONE

HARD STYLE KETTLEBELL CLASS
W1: 15' PRATICA

• TGU

W2: 3 ROUND

• 10 2ASW
• 10 1ASW SX
• 1 CL SX
• 1 MP SX
• 1 OHS
• 1 CL SX
• 1 MP SX
• 1 OHS
• 1 CL SX
• 1 MP SX
• 1 CL DX
• 1 MP DX
• 1 OHS
• 1 CL DX
• 1 MP DX
• 1 OHS
• 1 CL DX
• 1 MP SX
• 1 OHS
• 10 1ASW DX
• 10 2ASW

WOD del 13/11/2013

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

• 7 C2B PULL UPS
• 14 F.SQ #40/20KG
• 21 ABMAT SIT UPS
• 28 D.U.

SKILL: PRATICA SULLE DEBOLEZZE / STRETCHING

COMPETITOR
ME PUSH PRESS 20' WORK 1RM
5'-10' REST
CFIT WOD
5 ROUND FOR TIME:

• 5 PUSH PRESS #50/30KG
• 10 BURPEES
• 15 D.U.

SCUOLA DI FORZA:
GRIP TRAINING
CONDIZIONAMENTO:
SWING

WOD del 12/11/2013

CFIT WOD D.EFF. (WM)
5 ROUND FOR TIME:

• 6 DL #80/40KG
• 12 A.SWING #24/16KG
• 24 LATERAL JUMP

SKILL: PRATICA SULLE DEBOLEZZE / STRETCHING

COMPETITOR
CONDIZIONE: 6X400MT ROW 2'REST
WOD (G)
3 ROUND FOR TIME:

• 6 BAR M.U.
• 20 BURPEES

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN:
TIPPING TIRE

SM:

• JOKE 6 ROUND 25MT
• TIPPING TIRE 6 ROUND 6 RIBALTAMENTI

WOD del 11/11/2013

CFIT WOD S.EFF. (G)
5 ROUND FOR TIME:

• 6 HSPU / PUSH UPS
• 12 T2B
• 18 JUMP OVER BOX

SKILL: PRATICA SULLE DEBOLEZZE / STRETCHING GENERALE

COMPETITOR
ME GM 1RM 20' WORK
5'10' REST
CFIT WOD
3 ROUND FOR TIME:

• 10 DL #100/70KG
• 15 A.SWING #32/24KG
• 30 LATERAL JUMP

SCUOLA DI FORZA
ME PARTE BASSA
GESTO STRONGMAN:
JOKE 25MT 4 ROUND
POWERLIFTING:
PROGRAMMA BACK OFF ALLA ROVESCIA
SQUAT E PANCA


HARD STYLE KETTLEBELL CLASS
W1: 15' PRATICA

• TGU 1/1

GW: 3 ROUND DI QUALITA'

• 10 1ASW SX
• 1 CL SX
• 1 MP + 1 OH LOUNGE SX X 3 VOLTE
• 10 1ASW DX
• 1 CL DX
• 1 MP + 1 OH LOUNGE DX X 3 VOLTE
• 30'' PLANCHE

W3: 5 ROUND

• 10 2ASW
• 5'' REST

WOD del 08/11/2013

CFIT WOD S.EFF. (W)
FOR TIME:
21-15-9

• SDLHP #40/25KG
• THRUSTER #40/25KG

SKILL: PRATICA SULLE DEBOLEZZE

COMPETITOR
CONDIZIONE: 3 X 1000MT ROW 3' REST
5'-10' REST
WOD (GW)
5 ROUND FOR TIME:

• 5 WALL CLIMB
• 10 DL #100/60KG
• 10 C2B PULL UPS

SCUOLA DI FORZA
DE PARTE ALTA
GESTO STRONGMAN:
LOG #70KG 10' PRATICA

WOD del 07/11/2013

CFIT WOD D.EFF. (GM)
5 ROUND FOR TIME:

• 3 WALL CLIMB
• 6 PUSH UPS
• 9 BURPEES
• 36 D.U. / 72 S.U.

SKILL: PRATICA

COMPETITOR
DE BOX SQUAT 10X2 75'' REST
5'-10' REST
WOD T.EFF.
6 ROUND FOR TIME:

• 6 PULL UP
• 9 RING DIP
• 12 P.CLEAN #60/42.5KG
• 15 D.U.

SCUOLA DI FORZA
DE PARTE BASSA
GESTO STRONGMAN:
ATLAS STONE

HARD STYLE KETTLEBELL TRAINING
W1: 10 MINUTI PRATICA

• TGU

GW: 5 ROUND DI PRATICA

• 20 2ASW
• 1 CL SX
• 1 MP SX
• 2 FSQ
• 1 CL DX
• 1 MP DX
• 2 FSQ
• 20 2ASW
• 60'' REST

O. LIFT SESSION

• SNATCH

WOD del 06/11/2013

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

• 10 P.PRESS #40/20KG
• 10 PULL UPS
• 200 MT RUN
• 10 BURPEES
• 10 A.SWING #24/16KG
• 200 MT RUN

SKILL: PRATICA SULLE DEBOLEZZE

COMPETITOR
ME FLOOR PRESS 1RM 20' WORK
5'-10' REST
WOD (MW)
A.M.R.A.P. 10MIN

• 3 S.PRESS #50/35KG
• 3 P.PRESS #50/35KG
• 3 P.JERK #50/35KG
• 30 D.U.

SCUOLA DI FORZA
GRIP WORK

WOD del 05/11/2013

CFIT WOD D.EFF. (WG)
"MORRISON"
FOR TIME:
50-40-30-20-10

• WALL BALL #8/4KG
• JUMP BOX
• A.SWING #24/16KG

SKILL: PRATICA SULLE DEBOLEZZE/ LAVORO DI POTENZIAMENTO

COMPETITOR
CONDIZIONE: 4X400MT RUN/ROW 2' REST
5'-10' REST
WOD (W)
21-15-9

• SDLHP #43/30KG
• THRUSTER 43/30KG

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN:
TIPPING TIRE 4ROUND 7 RIBALTAMENTI

WOD del 04/11/2013

CFIT WOD S.EFF. (M)
5 ROUND FOR TIME:

• 200MT RUN
• 30D.U. / 60 S.U.
• 150MT ROW

SKILL:
PRATICA SULLE DEBOLEZZE

COMPETITOR
ME F.SQ 20MIN WORK
5'-10' REST
CFIT WOD
"NANCY"
5 ROUND FOR TIME:

• 400MT RUN
• 15 OHS #42.5KG/30KG

SCUOLA DI FORZA
ME PARTE BASSA
GESTO STRONGMAN:
FARMER WALK 30MT (15-15) 4 ROUND

HARD STYLE KETTLEBELL TRAINING
W1: 10MIN PRATICA

• TGU

GW: FOR TECHNIQUE

• 10 1ASW SX
• 1 CL
• 3 MP
• 5 FSQ
• 10 1ASW DX
• 1 CL
• 3 MP
• 5 FSQ
• 60'' PLANCHE
• 60'' REST