WOD del 27/02/2014

CFIT WOD D.EFF. (MW)
BUY IN:
400MT RUN

2 ROUND FOR TIME:

• 25 SDLHP #40/20KG
• 30 D.U. / 60 S.U.
• 25 THRUSTER #40/20KG
• 400MT RUN

AGONISTI
STRENGTH: SDLHP 4X6 65% 1RM
RECUPERO ATTIVI
SKILL SUI WEAKNESS POINT

ASCUOLA DI FORZA
SETTIMANA 5 "ARMOUR BUILDING"

• BSQ 2X5 80% 5RM
• FSQ 3X6  60% 5RM
• BP 2X5 80% 5RM
• CGBP 3X6 60% 5RM
• CHIN UP 4X4-6
• ADDOME

PREPARAZIONE TSC

• MP
• PULL UP
• SNATCH

SF HARD STYLE KETTLEBELL CLASS
PRIMAL MOVE
SKILL: DOUBLE SNATCH
WORKOUT:
5 ROUND "I GO YOU GO"

• 10 DBSW
• 5 DBSN
• 5 DBCL

WOD del 26/02/2014

CFIT WOD T.EFF. (MGW)
BUY IN:
400M RUN
FOR TIME:

• 800MT RUN / 1000MT ROW
• 20 BURPEES
• 20 A.SW #24/16KG
• 20 JUMP BOX
• 20 D.U. / 40 S.U.
• 20 BURPEES
• 20 A.SW #24/16KG
• 20 JUMP BOX
• 20 D.U. / 40 S.U.
• 20 BURPEES
• 20 A.SW #24/16KG
• 20 JUMP BOX
• 20 D.U. / 40 S.U.
• 800MT RUN / 1000MT ROW

AGONISTI
STRENGTH: SP 4X6 65% 1RM
5' REST

• 800MT RUN / 1000MT ROW
• 20 BURPEES
• 20 A.SW #32/20KG
• 20 JUMP BOX
• 20 D.U. 
• 20 BURPEES
• 20 A.SW #32/20KG
• 20 JUMP BOX
• 20 D.U. 
• 20 BURPEES
• 20 A.SW #32/20KG
• 20 JUMP BOX
• 20 D.U.
• 800MT RUN / 1000MT ROW

5' REST
SKILL: SDLHP


SCUOLA DI FORZA
SETTIMANA 5 "ARMOUR BUILDING"

• DL 2X5 75% 5RM
• SCDL 3X6
• SP 2X5 75% 5RM
• Z PRESS 3X6
• CHIN UPS 4X4-6
• ADDOME

PREPARAZIONE TSC

• BSQ
• PULL UPS PROGRESSION
• SWING
• TGU

WOD del 25/02/2014

CFIT WOD D.EFF. (MG)
BUY IN:
400MT RUN


3 ROUND FOR TIME:

• 400MT RUN
• 5 PULL UPS
• 10 PUSH UPS
• 15 A.SQUAT
• 5 PULL UPS
• 10 PUSH UPS
• 15 A.SQUAT

CASH OUT:
TABATA PLANK


AGONISTI
BUY IN:
400MT RUN


STRENGTH: FSQ 4X6 65% 1RM
5' REST
CFIT WOD:
3 ROUND FOR TIME:

• 400MT RUN
• 3 HSPU
• 6 PISTOL
• 9 PULL UP
• 3 HSPU
• 6 PISTOL
• 9 PULL UP

5' REST
CASH OUT:

• K.BELL A.SW

SCUOLA DI FORZA
SETTIMANA 5 "ARMOUR BUILDING "


PREPARAZIONE TSC

• BP
• PULL UPS
• SNATCH

 

WOD del 24/02/2014

CFIT WOD S.EFF. (W)
BUY IN:
JUMP ROPE


5 ROUND FOR TIME:

• 10 HPC #40/20KG
• 20 FSQ #40/20KG
• 10 P.PRESS #40/20KG

BARBELL SKILL


AGONISTI
STRENGTH: HPS 4X6 65% 1RM
5' REST
A.M.R.A.P. 15 MIN

• 5 PS #45/25KG
• 10 BSQ #45/25KG
• 5 SNATCH BALANCE #45/25KG

5' REST
SKILL: FSQ


SCUOLA DI FORZA
SETTIMANA 5 "ARMOUR BUILDING"

• BSQ 1X5 100% 5RM
• BSQ 5X6 75% 5RM
• BP 1X5 100% 5RM
• BP 5X6 75% 5RM
• ADDOME

PREPARAZIONE TSC

• DL 5X5
• PULL UP: FIGHTER PROGRAM
• S&S 100SW + 10 TGU

STRONGFIRST HARD STYLE KETTLEBELL CLASS
SKILL WORK: SNATCH
G.WORKOUT
3 ROUND FOR TECHNIQUE:

• 5/5 1ASW
• 5/5 SNATCH
• 5/5 CLEAN
• 5/5 FSQ
• 5/5 MP

 

GIORNATA DEI RECUPERI

CFIT WOD

SCUOLA DI FORZA

STRONGFIRST HARD STYLE KETTLEBELL TRAINING

WOD del 21/02/2014

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

• 400MT RUN
• 50 D.U. / 100 S.U.
• 800MT RUN
• 100 D.U. / 200 S.U.
• 400MT RUN
• 50 D.U. / 100 S.U.

CASH OUT
6 MIN E.M.O.M. KIPPING PULL UPS TECNICA

AGONISTI
STRENGHT: P.JERK 3X8 60% 1RM
5' REST
CFIT WOD
5 ROUND FOR TIME:

• 10 HPC #50/30KG
• 20 FSQ #50/30KG
• 10 P.PRESS #50/30KG

CASH OUT
SKILL: SDLHP

SCUOLA DI FORZA
SETTIMANA 4 "ARMOUR BUILDING"

• BSQ 2X5 95% 5RM
• BSQ 4X6 75% 5RM
• BP 2X5 95% 5RM
• CGBP 4X6 75% 5RM
• CHIN UP 4X4-6
• ADDOME

WOD del 20/02/2014

CFIT WOD D.EFF. (GW)
A.M.R.A.P. 8 MIN:

• 3 HSPU
• 6 B.O.R. #50/25KG
• 9 A.SWING #24/12KG

CASH OUT:
TABATA BURPEES

AGONISTI
STRENGHT: THRUSTER 3X8 60% 1RM
5' REST
CFIT WOD D.EFF. (GW)
A.M.R.A.P. 8 MIN:

• 3 HSPU
• 6 B.O.R. #60/30KG
• 9 A.SWING #32/20KG

 
CASH OUT:
TABATA RING ROW

SCUOLA DI FORZA
SETTIMANA 4 "ARMOUR BUILDING"

• BSQ 2X5 75% 5RM
• FSQ 3X6 55% 5RM BSQ
• BP 2X5 75% 5RM
• CGBP 3X6 55% 5RM
• CHIN UPS 4X4-6
• ADDOME

SF HARD STYLE KETTLEBELL CLASS
SNATCH
EDT

 

TACTICAL STRENGHT CHALLENGE

WOD del 19/02/2014

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

• 30 K2E
• 30 SDLHP #40/20KG
• 30 SBMAT SIT UPS
• 30 D.U.

AGONISTI
STRENGHT:
BP 3X8 60% 1RM
5' REST
CFIT WOD 
3 ROUND FOR TIME:

• 30 K2E
• 30 SDLHP #40/20KG
• 30 SBMAT SIT UPS
• 30 D.U.

SCUOLA DI FORZA
KETTLEBELL TRAINING

 

WOD del 18/02/2014

CFIT WOD D.EFF. (WM)
2 ROUND FOR TOTAL REP:

• 60" FRONT LOUNGE #50/25KG
• 60" SHOUTTLE SPRINT
• 60" P.PRESS #50/25KG
• 60" D.U.
• 60" REST

5' REST
CASH OUT
TABATA SIT UP

AGONISTI
STRENGHT: BSQ 3X8 60% 1RM 90" REST
5' REST
2 ROUND FOR TOTAL REP:

• 60" FRONT LOUNGE #50/25KG
• 60" SHOUTTLE SPRINT
• 60" P.PRESS #50/25KG
• 60" D.U.
• 60" REST

5' REST
CASH OUT
TABATA PUSH UPS

SCUOLA DI FORZA
SETTIMANA 4 "ARMOUR BUILDING"

• DL 2X5 75% 5RM
• SCDL 3X6
• SP 2X5 75% 5RM
• ZPRESS 3X6
• PULL UP 4X4-6
• ADDOME

 

WOD del 14/02/2014

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

• 6 PC #50/25KG
• 7 PUSH PRESS #50/25KG
• 8 BSQ #50/25KG

AGONISTI
C&J TECNICA E RAMPING
5' REST
PENTHALIFT CHALLENGE
FOR TIME:

• 12 DL #40/20KG
• 12 P.SNATCH #40/20KG
• 12 S.PRESS #40/20KG
• 12 C&J #40/20KG
• 12 BSQ #40/20KG

SCUOLA DI FORZA
SETTIMANA 3 "ARMOUR BUILDING"
DL 2X5 90% 5RM
DL 4X6 70% 5RM
SP 2X5 90% 5RM
SP 4X6 70% 5RM
ADDOME

WOD del 17/02/2014

SKILL:

• ROPE CLIMB

CFIT WOD S.EFF. (G)
12' WORK
LADDER +2 REP:

• 2 PULL UPS
• 2 BURPEES JUMP BOX

AGONISTI
STRENGHT:
SNATCH PULL 3X8 60% 1RM
5' REST
CFIT WOD:
FOR TIME:
21-15-9

• SNATCH PULL #40/20KG
• P.SNATCH #40/20KG
• OHS #40/20KG

5' REST
SKILL:

• BACK SQUAT

SCUOLA DI FORZA
SETTIMANA 4 "ARMOUR BUILDING"
BSQ 2X5 95% 5RM
BSQ 4X6 75% 5RM
BP 2X5 95% 5RM
BP 4S6 75% 5RM
ADDOME

STRONGFIRST HARD STYLE KETTLEBELL CLASS
SNATCH
EDT TRAINING (15' WORK, 5' REST, 15' WORK)

WOD del 13/02/2014

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

• 15 PUSH UP
• 30 A.SQUAT
• 60 D.U. / 120 S.U.

AGONISTI
BSQ 3X4 65% 1RM 90" REST
FSQ 3X4 65% 1RM 90" REST
5' REST
CFIT WOD
5 ROUND FOR TIME:

• 15 PUSH UP
• 30 A.SQUAT
• 60 D.U. / 120 S.U.

5' REST
TABATA:

• D.U.

SCUOLA DI FORZA
SETTIMANA 3 "ARMOUR BUILDING"

• BSQ 2X5 70% 5RM
• FSQ 3X6 50% 5RM
• BP 2X5 70% 5RM
• CGBP 3X6 50% 5RM
• CHIN UPS 4X4-6
• ADDOME

STRONG FIRST HARD STYLE KETTLEBELL CLASS
SNATCH
EDT TRAINING (15' W, 5' REST, 15' W)

WOD del 12/02/2014

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

• 10 PULL UPS
• 20 S.SW #32/24KG
• 30 D.U.
• 10 T2B
• 20 P.JERK #50/25KG
• 30 LATERAL JUMP

AGONISTI
SP 3X5 60% 1RM 90" REST
BP 3X5 60% 1RM 90" REST
5' REST
CFIT WOD
3 ROUND FOR TIME:

• 10 PULL UPS
• 20 A.SW #32/24KG
• 30 D.U.
• 10 T2B
• 20 P.JERK #50/25KG
• 30 LATERAL BURPEES

SCUOLA DI FORZA
KETTLEBELL TRAINING
S&S

WOD del 11/02/2014

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

• SQUAT CLEAN #60/30KG
• LAT BURPEES

AGONISTI
DL 5X6 70% 1RM 90" REST
5' REST
CFIT WOD
FOR TIME:
21-15-9

• SQUAT CLEAN #60/30KG
• LAT BURPEES

5' REST
TABATA:

• PISTOL

SCUOLA DI FORZA
SETTIMANA 3 "ARMOUR BUILDING"

• DL 2X5 70% 5RM
• SCDL 3X6
• MP 2X5 70% 5RM
• ZPRESS 3X6
• PULL UPS 4X4-6
• ADDOME

WOD del 10/02/2014

CFIT WOD S.EFF. (M)

• 4X1000MT ROW FOR TIME 120'' REST

5' REST

• MAX D.U. IN 90"

AGONISTI
TECNICA E RAMPING

• SNATCH

5' REST
CFIT WOD "DT"
5 ROUND FOR TIME:

• 12 DL #70/47.5KG
• 9 HPC #70/47.5KG
• 6 P.JERK #70/47.5KG

SCUOLA DI FORZA
SETTIMANA 3 "ARMOUR BUILDING"

• BSQ 2X5 90% 5RM 120" REST
• BSQ 4X6 70% 5 RM 120" REST
• BP 2X5 90% 5RM 120" REST
• BP 4X6 70% 5RM 120" REST
• ADDOME

SF HARD STYLE KETTLEBELL CLASS
TECNICA E CONDIZIONAMENTO:

• SNATCH

EDT TRAINING (15' WORK, 5' REST, 15' WORK)

WOD del 08/02/2014

GIORNATA DEI RECUPERI

• CFIT WOD
• SCUOLA DI FORZA
• STRONG FIRST HARD STYLE KETTLEBELL TRAINING

WOD del 07/02/2014

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

• 10 INVERTED BURPEES
• 10 RING DIP
• 10 ALT. LOUNGE

AGONISTI
C&J TECNICA E RAMPING
5' REST
COMPLEX
5 ROUND FOR TIME:

• 5 CLEAN PULL #50/25KG
• 4 P.CLEAN #50/25KG
• 3 SQ. CLEAN #50/25KG
• 2 SPLIT JERK (ALT) #50/25KG

CASH OUT:
TECNICA PISTOL SQUAT

SCUOLA DI FORZA
PL SETTIMANA 2 "ARMOUR BUILDING"

• DL 3X5 85% 5RM 120" REST
• DL 3X6 65% 5RM 120" REST
• SP 3X5 85% 5RM 120" REST
• SP 3X6 65% 5RM 120" REST
• ADDOME

WOD del 06/02/2014

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

• 20 C&J #60/30KG
• 60 LATERAL JUMP

AGONISTI
BSQ 4X4 65% 1RM 90" REST
FSQ 4X4 65% 1RM 90" REST
5' REST
CFIT WOD
3 ROUND FOR TIME:

• 20 C&J #60/30KG
• 60 LATERAL JUMP

5' REST
TABATA K.BELL C&J

SCUOLA DI FORZA
L.DAY SETTIMANA 2 "ARMOUR BUILDING"

• BSQ 2X5 65% 5RM 120" REST
• FSQ 3X6 45% 5RM 120" REST
• BP 2X5 65% 5RM 120" REST
• CGBP 3X6 45% 5RM 120" REST
• CHIN UP 4X4-6 120" REST
• ADDOME

SF HARD STYLE KETTLEBELL CLASS
TECNICA E LAVORO DI SNATCH
EDT TRAINING (15'W, 5' REST, 15'W)

WOD del 05/02/2014

CFIT WOD T.EFF. (MGW)
RIPARTISCI L'ORDINE E LE RIPARTIZIONI DELLE REP A PIACERE!
FOR TIME:

• 2000MT ROW
• 100 JUMP BOX
• 100 A.SWING #24/12KG
• 100 PULL UP
• 100 D.U. /200 S.U.

AGONISTI
SP 4X4 65% 1RM 90" REST
BP 4X4 65% 1RM 90" REST
5' REST
CFIT WOD
"JT"
FOR TIME:
21-15-9

• HSPU
• RING DIP
• PUSH UP

SCUOLA DI FORZA
PL REST
KETTLEBELL WORK
S&S 16' WORK:

• 5' 1ASW
• 1' REST
• 10' 1TGU E.M.O.M.

WOD del 04/02/2014

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

• 6 T2B
• 8 BURPEES
• 10 A.SQUAT
• 12 D.U.

AGONISTI
DL 8X8 60%1RM 90" REST
CFIT WOD
8 ROUND FOR TIME:

• 6 T2B
• 8 BURPEES
• 10 A.SQUAT
• 12 D.U.

5' REST
TABATA K.BELL SNATCH

SCUOLA DI FORZA
SETTIMANA 2 PL "ARMOUR BUILDING"
LD

• DL 2X5 65% 5RM 120" REST
• SCDL 3X4-6 120" REST
• SP 2X5 65% 5RM 120" REST
• ZPRESS 3X4-6 120" REST
• PULL UPS 4X4-6 120" REST
• ADDOME

WOD del 03/02/2014

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

• 15 THRUSTER #60/30KG
• 21 SDLHP #60/30KG
• 12 THRUSTER #60/30KG
• 15 SDLHP #60/30KG
• 9 THRUSTER #60/30KG
• 9 SDLHP #60/30KG

AGONISTI
TECNICA E RAMPING "SNATCH"
COMPLEX WOD
5 ROUND FOR TIME:

• 5 SNATCH PULL #40/20KG
• 4 POWER SNATCH #40/20KG
• 3 SQUAT SNATCH #40/20KG
• 2 OHS #40/20KG

SCUOLA DI FORZA
SETTIMANA 2 "ARMOUR BUIDING"

• BSQ 3X5 85% 5RM
• BSQ 3X6 65% 5RM
• BP 3X5 85% 5RM
• BP 3X6 65% 5RM
• ADDOME

STRONG FIRTS KETTLEBELL CLASS
TECNICA DI SNATCH
EDT (15'+15' 5' REST)

WOD del 01/02/2014

GIORNATA DEI RECUPERI

• CFIT WOD
• SCUOLA DI FORZA
• STRONGFIRST HARD STYLE KETTLEBELL TRAINING

WOD del 31/01/2014

CFIT WOD S.EFF. (M)
TABATA WORK 8 INT. 20"W/10"R:

• ROW FOR CAL
• MAX D.U.
• MAX SHOUTTLE SPRINT

FOR TOTAL REP

AGONISTI
TECNICA E RAMPING C&J
2X2000MT ROW 60" REST

SCUOLA DI FORZA
PL ARMOR BUILDING

• DL 2X5 80%5RM 120" REST
• DL 3X6 60%5RM 120" REST
• SP 2X5 80%5RM 120" REST
• SP 3X6 60%5RM 120" REST
• ADDOME A PIACERE

FORZA AL FEMMINILE:
ALLENAMENTO DI DENSITA'