WOD del 29/04/2014

BUY IN: 5' JUMP ROPE
SKILL
CFIT WOD D.EFF. (MG)
A.M.R.A.P. 12 MIN:

• 20 D.U. / 40 S.U.
• 1 BURPEES
• 1 T2B

(+1 REP OGNI ROUND SUCCESSIVO)

AGONISTI
SKILL

SCUOLA DI FORZA
POWER CYCLE SETTIMANA 7

• BP 3X3
• Z-PRESS 4X6
• PULL UP 4X4-6

TS
VARIETA':

• TGU
• PULL UP PROGRESSION

R2SFG1
STRENGHT, SKILL, CONDITIONING

FIGHTER PROGRAM

• DL
• PULL UP
• TGU
• 2ASW

WOD del 28/04/2014

BUY IN: 5' JUMP ROPE
SKILL
CFIT WOD S.EFF. (W)
5 ROUND FOR TIME:

• 20 WALL BALL #9/6KG
• 20 K.BELL. SDLHP #32/20KG

AGONISTI
SKILL

SCUOLA DI FORZA
SETTIMANA 7 POWER CYCLE:

• BSQ 3X3
• DEF DL 4X6
• ADDOME

TS

• DL
• BP
• PULL UP
• DBL SW

R2SFG1
STRENGHT, SKILL, CONDITIONING

WOD del 26/04/2014

GIORNATA DEI RECUPERI

• CFIT WOD

• AGONISTI

• SCUOLA DI FORZA

• TS

• R2SFG1

• FIGHTER PROGRAM

WOD del 25/04/2014

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

• 400 MT RUN
• 9 SHOUTTLE SPRINT

AGONISTI
SKILL

SCUOLA DI FORZA
POWER CYCLE SETTIMANA 6

• DL 3X3
• FSQ 4X6
• ADDOME

TS
VARIETA'

• TGU
• BENT PRESS
• PULL UP PROGRESSION

R2SFG1
STRENGHT, SKILL, CONDITIONING

WOD del 24/04/2014

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

• 15 PUSH UP
• 20 OH PLATE LOUNHE #10/5KG
• 25 A.SWING #32/20 KG
• 30 ABMAT SIT UP

AGONISTI:
SKILL

SCUOLA DI FORZA
POWER CYCLE SETTIMANA 6

• DL 3X3
• FSQ 4X4-6
• ADDOME

FIGHTER PROGRAM

• ZERCHER SQUAT
• PULL UP
• TGU
• SW

TS

• DL PROGRESSION
• PULL UPS PROGRESSION
• BSQ ES 3-3-2-2
• H.SNATCH 12X5

R2SFG1
STRENGHT, SKILL, CONDITIONING

SF HARD STYLE KETTLEBELL CLASS
PRIMAL MOVE
SKILL
SINGLE KETTLEBELL COMPLEX
4 ROUND 2' REST:

• 10 1ASW SX
• 5 CL SX
• 5 P.P. SX
• 5 B.R. SX
• 5 FSQ
• 10 1ASW DX
• 5 CL DX
• 5 P.P. DX
• 5 B.R. DX
• 5 FSQ

WOD del 23/04/2014

BUY IN: 400MT RUN
SKILL
CFIT WOD T.EFF. (WMG)
3 ROUND FOR TIME:

• 20 C&J #50/25KG
• 400 MT RUN
• 20 PULL UP
• 400 MT RUN

AGONISTI
SKILL

SCUOLA DI FORZA
ACTIVE REST, MOBILITY

TS

• DL PROGRESSION
• PULL UP PROGRESSION
• SQ ES 3-3-2-2
• SNATCH

R2SFG1
STRENGHT, SKILL, CONDITIONING

WOD del 22/04/2014

BUY IN: 1000 MT ROW
SKILL
CFIT WOD D.EFF. (MW)
12' TIME WORK:

• 1000 MT ROW

A.M.R.A.P. OF:

• 6 THRUSTER #40/20KG
• 30 D.U. / 60 S.U.

AGONISTI
SKILL

SCUOLA DI FORZA
POWER CYCLE SETTIMANA 6:

• BP 3X3
• Z-PRESS 4X4-6
• PULL UP

TS
VARIETY DAY

• TGU / BENT PRESS

FIGHTER PROGRAM

• DL
• PULL UP
• TGU
• SW

R2SFG1
STRENGHT, SKILL, CONDITIONING

WOD del 21/04/2014

BUY IN 400 MT RUN
SKILL
CFIT WOD S.EFF. (G)
3 ROUND FOR TOTAL REP:

• 60" S.SQUAT
• 15" REST
• 30" RING DIP
• 15" REST
• 60" BURPEES
• 15" REST
• 30" JUMP BOX
• 15" REST

AGONISTI
SKILL

SCUOLA DI FORZA
POWER CYCLE SETTIMANA 6

• BSQ 3X3
• DEF DL 4X6
• ADDOME

TS

• DL PROGRESSION
• PULL UP PROGRESSION
• DBL SW

R2SFG1
SKILL, STRENGHT, CONDITIONING

WOD del 18/04/2014

BUY IN: JUMP ROPE
SKILL
CFIT WOD S.EFF. (W)
5 ROUND FOR TIME:

• 15 SDLHP #50/25KG
• 20 WALL BALL #8/4KG

CASH OUT
TABATA: LOUNGE

AGONISTI
STRENGHT: GTOH 5X5
CFIT WOD S.EFF. (W)
5 ROUND FOR TIME:

• 15 SDLHP #50/25KG
• 20 WALL BALL #9/6KG

CASH OUT
TABATA: LOUNGE

SCUOLA DI FORZA
SETTIMANA 5 POWER CYCLE:

• MP 5X5
• CGBP 4X6
• CHIN UP

TS
ACTIVE REST, MOBILITY, KETTLEBELL WORK

R2SFG1
SKILL, STRENGHT, CONDITIONING

WOD del 17/04/2014

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

• 60" MAX D.U.
• 15" REST
• 30" PULL UP
• 15" REST

AGONISTI
STRENGHT:
FSQ 5X5
5' REST
CFIT WOD D.EFF. (MG)
10 ROUND FOR TOTAL REP:

• 60" MAX D.U.
• 15" REST
• 30" PULL UP
• 15" REST

SCUOLA DI FORZA
SETTIMANA 5 POWER CYCLE

• DL 5X5
• FSQ 4X6
• ADDOME

TS
ACTIVE REST, MOBILITY, SKILL

FIGHTER PROGRAM

R2SFG1
SKILL, STRENGHT PROGRESSION

SF HARD STYLE KETTLEBELL CLASS
PRIMAL MOVE
SKILL
SINGLE KETTLEBELL COMPLEX
4 ROUND 2' REST:

• 5 CL SX
• 5 MP SX
• 5 FSW SX
• 5 PP SX
• 5 CL DX
• 5 MP DX
• 5 FSQ DX
• 5 PP DX

STRETCHING

 

WOD del 16/04/2014

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

• 20 JUMP BOX
• 15 HPC #50/25KG
• 50 D.U. / 100 S.U.
• 15 BURPEES
• 20 A.SWING #24/16KG
• 400 MT RUN

AGONISTI
STRENGHT:
5X5 P.CLEAN
5' REST
CFIT WOD T.EFF. (GWM)
3 ROUND FOR TIME:

• 20 JUMP BOX
• 15 HPC #50/25KG
• 50 D.U.
• 15 BURPEES
• 20 A.SWING #32/20KG
• 400 MT RUN

CASH OUT
SKILL: P.PRESS

SCUOLA DI FORZA

• ACTIVE REST
• MOBILITY

TS

• BP, ES 3-3-2-2
• KETTLEBELL WORK

R2SFG1

• STRENGHT WORK
• SKILL WORK

WOD del 15/04/2014

BUY IN: 400MT RUN
STRENGHT
E.M.O.M. 8 MIN:

• RING ROW

5' REST
SKILL
CFIT WOD D.EFF. (GW)
A.M.R.A.P. 6 MIN:

• 3 WALL CLIMB
• 6 FSQ #60/30KG

CASH OUT
TABATA:

• PLANCHE

AGONISTI
STRENGHT
CL PULL 5X5
5' REST
SKILL
CFIT WOD D.EFF. (GW)
A.M.R.A.P. 6 MIN:

• 4 HSPU
• 8 FSQ #70/40KG

CASH OUT
SKILL: PULL UP B.FLY

SCUOLA DI FORZA

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

TS:
RECUPERO ATTIVO

• BSQ ES 3-3-2-2
• MOBILITY

FIGHTER PROGRAM

• DL
• PULL UPS
• TGU
• 2ASW

WOD del 14/04/2014

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

• 400 MT RUN
• 1' MAX D.U. / S.U.
• 800 MT RUN
• 1' MAX D.U. / S.U.
• 800 MT RUN
• 1' MAX D.U. / S.U.
• 400 MT RUN

AGONISTI
STRENGHT WORK:

• CL PULL
• P. CL
• FSQ
• P. PRESS

SKILL:

• P.CL

SCUOLA DI FORZA
POWER CYCLE SETTIMANA 5

• BSQ 5X5
• DEFICIT DL 4X6
• ADDOME

TACTICAL STRENGHT
ACTIVE REST

•  KETTLEBELL WORK
• MOBILITY

SF HARD STYLE KETTLEBELL CLASS
PRIMAL MOVE
SKILL
SINGLE KETTLEBELL COMPLEX
5 ROUND 2' REST:

• 10 1ASW SX
• 5 SNATCH SX
• 5 CL SX
• 10 1ASW DX
• 5 SNATCH DX
• 5 CL DX

WOD del 10/04/2014

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

• 11 PC #60/30KG
• 400 MT RUN
• 11 PJ #60/30KG
• 20 D.U. / 40 S.U.

AGONISTI
BUY IN: 400 MT RUN
STRENGHT: 5X5 OHS
3 ROUND FOR TIME:

• 11 PC #60/30KG
• 400 MT RUN
• 11 PJ #60/30KG
• 20 D.U.

CASH OUT
TABATA: HPS #20/10KG

SCUOLA DI FORZA

• DL 5X5
• FSQ 4X6
• ADDOME

TSC PROGRAM

• BP ES
• PULL UP

FIGHTER PROGRAM

• ZERCHER SQUAT
• PULL UP
• TGU
• 1ASW

SF HARD STYLE KETTLEBELL CLASS
PRIMAL MOVE
SKILL
G.WORKOUT DBL COMPLEX
10 ROUND 2' REST

• 5 DBL LONG CYCLE
• 5 DBL FSQ

WOD del 09/04/2014

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

• 5 RING DIP
• 10 BURPEES
• 20 FSQ #50/25KG
• 30 D.U. / 60 S.U.

AGONISTI
BUY IN: 400MT RUN
STRENGHT: 5X5 SNATCH BALANCE
CFIT WOD
5 ROUND FOR TIME:

• 5 RING DIP
• 10 BURPEES
• 20 FSQ #50/25KG
• 30 D.U.

SCUOLA DI FORZA
ACTIVE REST

TSC PROGRAM

• DBL SW 10X10
• PULL UP 50%

WOD del 08/04/2014

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

• 3 HSPU
• 5 WALL CLIMB
• 10 PULL UP
• 400 MT RUN

AGONISTI
BUY IN: 400 MT RUN
STRENGHT: 5X5 SNATCH PULL
5' REST
CFIT WOD
3 ROUND FOR TIME:

• 3 HSPU
• 5 WALL CLIMB
• 10 C2B PULL UP
• 400 MT RUN

5' REST
TABATA:

• OHS #20/10KG

SCUOLA DI FORZA
POWER CYCLE SETTIMANA 4

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

TSC PROGRAM

• BP SCARICO 3X3
• PULL UP 50%
• SNATCH TECNICO

FIGHTER PROGRAM

• DL
• PULL UP
• TGU
• 2ASW

WOD del 07/04/2014

CFIT WOD S.EFF. (W)
BUY IN: 400 MT RUN
SKILL
3 ROUND FOR TIME:

• 10 SDLHP #60/30KG
• 15 P.JERK #60/30KG
• 20 A.SWING #32/20KG

AGONISTI
BUY IN: 400MT RUN
SKILL

• SNATCH PULL
• SNATCH BALANCE
• OHS

SCUOLA DI FORZA
POWER CYCLE SETTIMANA 4

• BSQ 5X5
• DEFICIT DL 4X6
• ADDOME

TSC PROGRAM

• DL 50%
• PULL UPS SCALA 50%
• SWING O.SPEED

STRONG FIRST HARD STYLE KETTLEBELL CLASS
WARM UP
SKILL
WORKOUT:
DOUBLE KETTLEBELL COMPLEX
6 ROUND 2' REST

• 5 DBL SNATCH
• 5 DBL PUSH PRESS
• 5-5 DBL R.ROW
• 5 DBL CL+FSQ
• 5 DBL SW

WOD del 02/04/2014

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

• 1200 MT RUN
• 20 WALL BALL 9/6KG
• 30 K2E
• 40 SDLHP #40/25KG
• 50 JUMP BOX
• 1200 MT RUN

AGONISTI
BUY IN: 400MT RUN
SKILL
FOR TIME:

• 1200 MT RUN
• 20 WALL BALL 9/6KG
• 30 K2E
• 40 SDLHP #40/25KG
• 50 JUMP BOX
• 1200 MT RUN

SCUOLA DI FORZA
ACTIVE REST
SKILL
MOBILITY

TSC PROGRAM

• BSQ ES 3-3-2-2
• PULL UP PROGRESSION
• S&S 100 1ASW+ 10 TGU

 

WOD del 01/04/2014

CFIT WOD D.EFF. (MW)
BUY IN: 400MT RUN + 3' JUMP ROPE
SKILL
2 ROUND FOR TIME:

• 400 MT RUN
• 20 PUSH PRESS #50/25KG
• 200 MT RUN
• 20 A.SWING #32/20KG
• 30 D.U. / 60 S.U.

AGONISTI
CFIT WOD D.EFF. (MW)
BUY IN: 400MT RUN + 3' JUMP ROPE
SKILL
2 ROUND FOR TIME:

• 400 MT RUN
• 20 PUSH PRESS #50/25KG
• 200 MT RUN
• 20 A.SWING #32/20KG
• 30 D.U.

SCUOLA DI FORZA
POWER CYCLE 3 SETTIMANA

• 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
• PULL UP
• TGU
• 2ASW

 

WOD del 31/03/2014

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

• 11 PULL UP
• 3X 15MT WALKING LOUNGE

AGONISTI
SKILL
CROSSFIT GAMES OPEN 14.5

SCUOLA DI FORZA
POWER CYCLE SETTIMANA 3

• BSQ 5X5
• DEF DL 4X6
• ADDOME

TSC PROGRAM

• DL CYCLE
• PULL UP PROGRESSION
• S&S 1ASW TGU

SF HARD STYLE KETTLEBELL CLASS
PRIMAL MOVE
SNATCH PROGRESSION
DBL KETTLEBELL COMPLEX:
10 ROUND 60" REST

• 5 DBL LC
• 5 DBL SW