WOD del 29/03/2014

GIORNATA DEI RECUPERI:

• CFIT WOD

• SCUOLA DI FORZA

• TSC PROGRAM

• SF HARD STYLE KETTLEBELL TRAINING

• FIGHTER PROGRAM

WOD del 28/03/2014

CFIT WOD S.EFF. (W)
BUY IN: 2'+2' S.U.+D.U.
5 ROUND FOR TIME:

• 15 WALL BALL #9KG/6KG
• 20 S.SW #24/16KG

AGONISTI
SKILL:

• THRUSTER
• FACING BAR BURPEES

PROVE GENERALI CFIT GAMES OPEN 14.5

SCUOLA DI FORZA
POWER CYCLE SETTIMANA 2:

• MP 5X5
• CGBP 4X6
• CHIN UP 4X4-6

TSC PROGRAM

• DBL KBL COMPLEX
• PULL UPS PROGRESSION

WOD del 27/03/2014

CFIT WOD D.EFF. (MG)
BUY IN: 400MT RUN
4 ROUND FOR TOTAL REP:

• 60" ROW FOR CAL
• 60" BURPEES JUMP BOX
• 60" PULL UPS

AGONISTI
BUY IN: 400MT RUN
4 ROUND FOR TOTAL REP:

• 60" ROW FOR CAL
• 60" HSPU
• 60" C2B PULL UP

SCUOLA DI FORZA
POWER CYCLE SETTIMANA 2:

• DL 5X5
• FSQ 4X6
• ADDOME

TSC PROGRAM

• MP ES 3-3-2-2
• PULL UP PROGRESSION
• SNATCH PROGRESSION

FIGHTER PROGRAM

• ZERCHER SQUAT
• PULL UP
• TGU
• 1ASW

SF HARD STYLE KETTLEBELL CLASS
PRIMAL MOVE
SNATCH WORK
DBL KETTLEBELL COMPLEX
5 ROUND 2' REST:

• 10 DBL SW
• 5-5 R.ROW
• 5 DBL MP
• 5 CL+FSQ

WOD del 26/03/2014

CFIT WOD T.EFF. (WGM)
A.M.R.A.P. 20 MIN:

• 9 THRUSTER #40/20KG
• 9 BURPEES
• 9 PULL UP
• 27 D.U./ 54 S.U.

AGONISTI:
A.M.R.A.P. 20 MIN:

• 9 DBL KETTLEBELL THRUSTER #16/12KG
• 9 BURPEES
• 9 PULL UP
• 27 D.U.

SCUOLA DI FORZA
RECOVERY DAY
ACTIVE REST

TSC PROGRAM

• BSQ, ES 3-3-2-2
• PULL UP PROGRESSION
• S&S SW+TGU

WOD del 25/03/2014

CFIT WOD D.EFF. (WG)
"JACK"
A.M.R.A.P. 20 MIN:

• 10 P.PRESS #50/30KG
• 10 A.SWING #24/12KG
• 10 JUMP BOX

AGONISTI
"JACK"
A.M.R.A.P. 20 MIN:

• 10 P.PRESS #50/37.5KG
• 10 A.SWING #24/16KG
• 10 JUMP BOX

SCUOLA DI FORZA
POWER CYCLE SETTIMANA 2

• BP 5X5
• Z-PRESS 4X6
• PULL UP 4X4-6

TSC PROGRAM

• BP, ES 3-3-2-2
• PULL UP PROGRESSION
• SNATCH PROGRESSION

FIGHTER PROGRAM

• DL 5X5
• PULL UP PROGRESSION
• TGU PROGRESSION
• SW PROGRESSION

WOD del 24/03/2014

CFIT WOD S.EFF. (M)
BUY IN: 400MT RUN
10 ROUND FOR TIME:

• 200MT RUN / 250MT ROW
• 20 D.U. / 40 S.U.

AGONISTI
CFIT GAMES OPEN 14.4

SCUOLA DI FORZA
POWER CYCLE SETTIMANA 2

• BSQ 5X5
• DEFICIT DL
• ADDOME

TSC PROGRAM

• DL, POWER CYCLE
• PULL UP PROGRESSION
• 1ASW-TGU

STRONGFIRST HARD STYLE KETTLEBELL CLASS
PRIMAL MOVE
SNATCH
DOUBLE KETTLEBELL COMPLEX
5 ROUND 2' REST:

• 5 DBL SN
• 5 DBL CL+MP
• 5 DBL FSQ

WOD del 22/03/2014

GIORNO DEI RECUPERI:

• CFIT

• AGONISTI

• SCUOLA DI FORZA

• TSC PROGRAM

• FIGHTER PROGRAM

• SF HARD STYLE KETTLEBELL TRAINING

WOD del 21/03/2014

CFIT WOD S.EFF. (G)
BUY IN: 5' S.U. + D.U.
E.M.O.M. 10 MIN:

• MAX CHIN UP

5' REST
A.M.R.A.P. 20 MIN:

• 5 ROLL UP
• 10 PUSH UP
• 15 A.SQ

OPPURE
"MARY"
A.M.R.A.P. 20MIN:

• 5 HSPU
• 10 PISTOL
• 15 PULL UP

AGONISTI:
SKILL
PROVE GENERALI 14.4

SCUOLA DI FORZA
POWER CYCLE SETTIMANA 1

• MP 5X5
• CGBP 4X6
• CHIN UP 4X4-6

TSC PROGRAM

• DBL KBELL COMPLEX
• PULL UP PROGRESSION

WOD del 20/03/2014

CFIT WOD D.EFF. (WM)
BUY IN: 400MT RUN
4 ROUND FOR TIME:

• 10 PC #60/30KG
• 200MT RUN
• 15 A.SW #24/12KG
• 20 D.U. / 40 S.U.

AGONISTI
ACTIVE REST
SKILL

SCUOLA DI FORZA
POWER CYCLE SETTIMANA 1

• DL 5X5
• Z-PRESS 4X6
• ADDOME

TSC PROGRAM

• MP ES, 3-3-2-2
• PULL UP PROGRESSION
• SNATCH PROGRESSION

FIGHTER PROGRAM

• ZARCHER SQUAT
• PULL UP
• TGU
• 1ASW

STRONG FIRST HARD STYLE KETTLEBELL CLASS

• PRIMAL MOVE
• SNATCH

DBL KETTLEBELL COMPLEX:

• 5 DBL MP
• 5-5 R.ROW
• 5 DBL SW
• 5 DBL CL
• DBL FSQ

WOD del 19/03/2014

CFIT WOD T.EFF. (MWG)
BUY IN: 400MT RUN
5 ROUND FOR TIME:

• 400MT RUN
• 8 HPS #40/20KG
• 10 PULL UP
• 12 PUSH UP
• 14 D.U. / 28 S.U.

AGONISTI
BUY IN: 400MT RUN
5 ROUND FOR TIME:

• 400MT RUN
• 8 OHS #40/20KG
• 10 PULL UP
• 12 PUSH UP H/R
• 14 D.U.

SCUOLA DI FORZA
POWER CYCLE SETTIMANA 1

• BP 5X5
• ZPRESS 4X6
• PULL UP 4X4-6

TSC PROGRAM

• BSQ ES, 3-3-2-2
• PULL UP PROGRESSION
• S&S 1ASW-TGU

 

WOD del 18/03/2014

CFIT WOD D.EFF. (GM)
BUY IN: 400MT RUN
STRENGHT
E.M.O.M. 7 MIN :

• 3 TACTICAL PULL UP

5' REST
3 ROUND FOR TOTAL REP:

• 7 BURPEES
• 1 SPRINT CORTO
• 5 BURPEES
• 1 SPRINT MEDIO
• 3 BURPEES
• 1 SPRINT LUNGO

2' ACTIVE REST: 200MT RUN

AGONISTI
CFIT WOD D.EFF. (GM)
BUY IN: 400MT RUN
STRENGHT
E.M.O.M. 7 MIN :

• 3 TACTICAL PULL UP

5' REST
3 ROUND FOR TOTAL REP:

• 7 BURPEES
• 1 SPRINT CORTO
• 5 BURPEES
• 1 SPRINT MEDIO
• 3 BURPEES
• 1 SPRINT LUNGO

2' ACTIVE REST: 200MT RUN

SCUOLA DI FORZA
POWER CYCLE STRONG FIRST "SYMMETRY & CONTRAST"

• BSQ 5X5
• DEFICIT DL 3X6
• R.SIT UP 3X6-10

TSC PROGRAM

• BP, ES 3-3-2-2
• PULL UP PROGRESSION
• SNATCH

PREPARAZIONE SPORT DA COMBATTIMENTO

• FORZA PURA
• FORZA RELATIVA
• TENSIONE PROLUNGATA
• POTENZA-ENDURANCE CARDIOVASCOLARE

WOD del 17/03/2014

CFIT WOD E.EFF. (W)
BUY IN: 400MT RUN
FOR TIME:

• 60 BSQ #50/30KG
• 50 DL #50/30KG
• 40 P.ROW #50/30KG
• 30 FSQ #50/30KG
• 20 SP #50/30KG
• 10 ALT F.LOUNGE #50/30KG

AGONISTI
SKILL
CFIT GAMES OPEN 14.3

SCUOLA DI FORZA
POWER CYCLE SETTIMANA 1

TSC PROGRAM

• DL POWER CYCLE
• PULL UPS PROGRESSION
• S&S 1ASW-TGU

SF HARD STYLE KETTLEBELL CLASS
PRIMAL MOVE
SILL WORK: SNATCH
G.WORK OUT:
DBL K.BELL COMLEX
5 ROUND 2' REST:

• 10 DBL SW
• 5 DBL SNATCH
• 5 DBL FSQ
• 5 DBL PP

WOD del 15/03/2014

GIORNATA DEI RECUPERI

SF HARD STYLE KETTLEBELL CLASS DURANTE CONVENTION 10-FIT DAY

WOD del 14/03/2014

CFIT WOD S.EFF. (M)
BUY IN: 400MT RUN
FOR TIME:

• 800MT RUN
• 30 D.U. / 60 S.U.
• 400MT RUN
• 60 D.U. / 120 S.U.
• 200MT RUN
• 90 D.U. / 180 S.U.

CASH OUT:
TABATA PUSH UP

AGONISTI
SKILL
CFIT GAMES OPEN 14.3:
PROVE GENERALI

SCUOLA DI FORZA
ACTIVE REST

TSC PROGRAM

• DEFICIT DL 8X2 EMOM
• PULL UPS PROGRESSION
• KETTLEBELL WORK

CFIT PERSONAL

WOD del 13/03/2014

CFIT WOD D.EFF. (WG)
BUY IN: 400MT RUN
FOR TIME:
21-15-9

• P.PRESS #50/25KG
• JUMP BOX
• ABMAT SIT UP

CASH OUT: TABATA D.U.

AGONISTI:
CFIT WOD D.EFF. (WG)
BUY IN: 400MT RUN
FOR TIME:
21-15-9

• P.PRESS #50/25KG
• JUMP BOX
• ABMAT SIT UP

CASH OUT: TABATA D.U.
SCUOLA DI FORZA
ACTIVE REST

TSC PROGRAM

• S.PRESS ES 3-3-2-2
• PULL UP PROGRESSION
• SNATCH PROGRESSION

PREPARAZIONE ATLETICA
GRAPPLING

STRONG FIRST HARD STYLE KETTLEBELL CLASS
PRIMAL MOVE
7 MIN:

• SNATCH / SWING

COMPLEX 5 ROUND 2' REST:

• 10 DBL SWING
• 5 DBL SNATCH
• 5 DBL FSQ
• 5 DBL P.PRESS

WOD del 12/03/2014

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

• 400MT RUN
• 10 C&J #40/20KG
• 15 T2B
• 20 A.SWING #24/12KG
• 25 D.U. / 50 S.U.
• 10 C&J #40/20KG
• 15 T2B
• 20 A.SWING #24/12KG
• 25 D.U. / 50 S.U.
• 10 C&J #40/20KG
• 15 T2B
• 20 A.SWING #24/12KG
• 25 D.U. / 50 S.U.
• 10 C&J #40/20KG
• 15 T2B
• 20 A.SWING #24/12KG
• 25 D.U. / 50 S.U.
• 400MT RUN

AGONISTI
BUY IN: 400MT RUN
FOR TIME:

• 400MT RUN
• 10 C&J #40/20KG
• 15 T2B
• 20 A.SWING #24/12KG
• 25 D.U. / 50 S.U.
• 10 C&J #40/20KG
• 15 T2B
• 20 A.SWING #24/12KG
• 25 D.U. / 50 S.U.
• 10 C&J #40/20KG
• 15 T2B
• 20 A.SWING #24/12KG
• 25 D.U. / 50 S.U.
• 10 C&J #40/20KG
• 15 T2B
• 20 A.SWING #24/12KG
• 25 D.U. / 50 S.U.
• 400MT RUN

SCUOLA DI FORZA
SETTIMANA DI RECUPERO ATTIVO

TSC PROGRAM

• BSQ ES 3-3-2-2
• PULL UP PROGRESSION
• 1ASW-TGU

PRIMAL MOVE CLASS

 

WOD del 11/03/2014

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

• 800MT RUN
• 10 THRUSTER #40/20KG
• 400MT RUN
• 15 THRUSTER #40/20KG
• 200MT RUN
• 20 THRUSTER #40/20KG

AGONISTI
CFIT WOD D.EFF. (MW)
BUY IN: 400MT RUN
SKILL
FOR TIME:

• 800MT RUN
• 10 THRUSTER #40/20KG
• 400MT RUN
• 15 THRUSTER #40/20KG
• 200MT RUN
• 20 THRUSTER #40/20KG

SCUOLA DI FORZA
RECUPERO ATTIVO, SETTIMANA DI SCARICO.

TSC PROGRAM

• BP, ES 3-3-2-2
• PULL UPS PROGRESSION
• SNATCH 7MIN

PREPARAZIONE ATLETICA

 

WOD del 10/03/2014

CFIT WOD S.EFF. (G)
BUY IN: 5' S.U.-D.U.
A.M.R.A.P. 8 MIN

• 1 HSPU LADDER +1
• 7 BURPEES JUMP BOX

CASH OUT:
TABATA SIT UPS

AGONISTI
SKILL
CROSSFIT GAMES OPEN WOD 14.2

SCUOLA DI FORZA
SETTIMANA DI RECUPERO ATTIVO

TSC PROGRAM

• DL: POWER CYCLE
• PULL UPS PROGRESSION
• 1ASW+TGU: S&S

STRONG FIRST HARD STYLE KETTLEBELL CLASS
PRIMAL MOVE
SNATCH 7 MIN
SKILL
COMPLEX WORKOUT:
6 ROUND 2' REST

• 5 DBLMP
• 5 DBLFSQ
• 10 DBLSW

WOD del 08/03/2014

GIORNATA DEI RECUPERI:

• CFIT WOD
• PROVE GENERALI CFIT GAMES WOD 14.2
• SCUOLA DI FORZA
• TSC PROGRAM
• SF HARD STYLE KETTLEBELL TRAINING
• SKILL & ACTIVE REST

TUTTO QUESTO SOLO A CROSSFIT LUGO!!!

WOD del 07/03/2014

CFIT WOD S.EFF (W)
BUY IN: 5' S.U. - D.U.
A.M.R.A.P. 12 MIN:
LADDER +1

• 3 PC #40/20KG
• 2 FSQ #40/20KG
• 1 P.JERK #40/20KG

AGONISTI:

• SKILL

CFIT GAMES OPEN 14.2:
PROVE GENERALI.

SCUOLA DI FORZA

• DL 1X5 105% 5RM
• DL 5X6 80% 5RM
• SP 1X5 105% 5RM
• SP 5X6 80% 5RM
• ADDOME

TSC PROGRAM:

• PULL UPS PROGRESSION
• SKILL

WOD del 06/03/2014

CFIT WOD D.EFF. (MG)
BUY IN: ROW-JUMP ROPE 5'
FOR TIME:

• 1000MT ROW
• 10 PULL UP
• 10 PUSH UP
• 10 PULL UP
• 10 PUSH UP
• 10 PULL UP
• 10 PUSH UP
• 100 D.U. / 200 S.U.
• 60 A.SQUAT

AGONISTI
STRENGTH: P.PRESS 5X3 70 % 1RM
RECOVERY:

• SKILL
• MOBILITY
• STRETCHING

SCUOLA DI FORZA

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

TSC PROGRAM:

• SP ES 5X2 80% 1RM
• PULL UPS PROGRESSION
• SNATCH PROGRESSION

SF HARD STYLE KETTLEBELL CLASS
SKILL: SINGLE KETTLEBELL SNATCH, DOUBLE PUSH PRESS
WORKOUT 1
E.M.O.M. 10MIN

• SNATCH 5/5

G.WORKOUT
4 ROUND 2' REST:

• 10 DBSW
• 5 DBCL
• 5 DBPP
• 5/5 RROW
• 5 DBFSQ

WOD del 05/03/2014

CFIT WOD T.EFF. (MWG)
BUY IN: 4' S.U. - D.U.
TEST:
FOR TIME:

• 800MT RUN

3' REST
A.M.R.A.P. 3 MIN:

• 3 SQUAT CLEAN #40/20KG
• 6 BURPEES
• 12 D.U. / 24 S.U.

60" REST
5 ROUND FOR TOTAL REP

AGONISTI
STRENGTH: P.ROW 5X3 70% 1RM
5' REST
3' REST
A.M.R.A.P. 3 MIN:

• 3 SQUAT CLEAN #40/20KG
• 6 BURPEES
• 12 D.U. / 24 S.U.

60" REST
5 ROUND FOR TOTAL REP

SCUOLA DI FORZA
RECUPERO ALLENAMENTO

TSC PROGRAM

• BSQ ES 5X2 80% 1RM
• PULL UPS PROGRESSION
• S&S 5' 1ASW +10' TGU

 

WOD del 04/03/2014

CFIT WOD D.EFF. (WG)
BUY IN:
D.U.
FOR TIME:
21-15-9

• DL BW / 2/3 BW
• H. JUMP BOX
• A.SW #24/12KG

5' REST
CASH OUT: TABATA BURPEES

AGONISTI
STRENGTH DL 5X3 70% 1RM
5' REST
CFIT WOD
FOR TIME:
21-15-9

• DL #100/50KG
• H.JUMP BOX
• A.SW #32/20KG

5' REST
CASH OUT: TABATA BURPEES

SCUOLA DI FORZA

• DL 2X5 80% 5RM
• SCDL 3X6
• MP 2X5 80% 5RM
• ZPRESS 3X6
• PULL UP 4X4-6
• ADDOME

TSC PROGRAM:

• BP: ES  2X5 80% 1RM
• PULL UPS PROGRESSION
• SNATCH PROGRESSION

WOD del 03/03/2014

CFIT WOD S.EFF. (M)
BUY IN
400MT RUN
SKILL
D.U.
FOR TIME:

• 1000MT ROW
• 800MT RUN
• 150 D.U. /300 S.U.

AGONISTI
CROSSFIT GAMES OPEN WOD 14.1
A.M.R.A.P. 10 MIN

• 30 D.U.
• 15 GTOH #35/25KG

SCUOLA DI FORZA
SETTIMANA 6 "ARMOUR BUILDING"

• BSQ 1X5 105% 5RM
• BSQ 4X5 80% 5RM
• BP 1X5 105% 5RM
• BP 1X5 80% 5RM
• ADDOME

TSC:

• DL LINEAR CYCLE PROGRESSION
• PULL UP PROGRESSION
• 1ASW-TGU

STRONGFIRST HARD STYLE KETTLEBELL CLASS:
SNATCH 7MIN 12REP E.M.O.M.
SKILL: DB P.PRESS
WORKOUT:

• 5 DBCL
• 5 DBMP
• 5 DBFSQ
• 5 DBPP

WOD del 01/03/2014

GIORNATA DEI RECUPERI

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

• 4 HSPU
• 6 PULL UP
• 89 JUMP BOX
• 10 BURPEES

CFIT GAMES 14.1

SCUOLA DI FORZA

PREPARAZIONE TSC

WOD del 28/02/2014

CFIT WOD S.EFF. (G)
BUY IN: 400MT RUN
5 ROUND FOR TIME:

• 4HSPU
• 6 RING DIP
• 8 PULL UP
• 10 JUMP BOX

CFIT GAMES OPEN 14.1
PROVE GENERALI
10MIN A.M.R.A.P.

• 30 D.U.
• 15 GTOH

SCUOLA DI FORZA
SETTIMANA 5 "ARMOUR BUILDING"

• DL 1X5 100% 5RM
• DL 4X6 80% 5RM
• SP 1X5 100% 5RM
• SP 4X5 80% 5RM
• ADDOME

PREPARAZIONE TSC

• DDL
• PULL UP