WOD del 28/05/2014

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

• 400 MT RUN
• 12 P.JERK #50/25KG
• 8 K2E
• 12 A.SWING #24/12KG
• 8 BURPEES

AGONISTI-MIGLIORISTI
TEST A.S.S.CF.
PREPARAZIONE SPECIFICA

SCUOLA DI FORZA
ATIVE REST, MOBILITY DRILL

TS

• DL
• PULL UP
• BSQ
• SNATCH

R2SFG1
STRENGHT, SKILL, CONDITIONING

SF HARD STYLE KETTLEBELL TRAINING
STRENGHT, CONDITIONING

WOD del 27/05/2014

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

• P.SNATCH #50/25KG
• PULL UP
• A.SQUAT

3 OHS #50/25KG ALLA CONCLUSIONE DI OGNI GIRO.

AGONISTI-MIGLIORISTI
TEST A.S.S.CF.
PREPARAZIONE SPECIFICA

SCUOLA DI FORZA
TEST MASSIMALI
SKILL

TS

• TGU-BENT PRESS
• SNATCH

FIGHTER PROGRAM
STRENGHT, POWER, VELOCITY, AGILITY, CONDITIONING

R2SFG1
STRENGHT, SKILL, CONDITIONING

SF HARD STYLE KETTLEBELL TRAINING
STRENGHT, CONDITIONING

WOD del 26/05/2014

BUY IN: ROW-JUMP ROPE
CFIT WOD S.EFF. (M)
12' WORK:

• 10 CAL ROW
• 20 D.U. / 60 S.U.

FOR TOTAL CAL

AGONISTI-MIGLIORISTI
TEST A.S.S.CF.

SCUOLA DI FORZA
TEST MASSIMALI-TECNICA

R2SFG1
STRENGHT, SKILL, CONDITIONING

TS

• DL
• PULL UP
• BP
• SNATCH

SF HARD STYLE KETTLEBELL TRAINING
STRENGHT, CONDITIONING

WOD del 23/05/2014

BUY IN: 400 MT RUN
SKILL
CFIT WOD S.EFF. (G)
A.M.R.A.P. 12 MIN

• 6 PULL UP
• 9 BURPEES
• 12 JUMP BOX

AGONISTI-MIGLIORIST
TEST A.S.S.CF.

SCUOLA DI FORZA
SETTIMANA 9 POWER CYCLE
MASSIMALI E TECNICA

TS

• DL POWER CYCLE
• MP
• PULL UP
• SNATCH

R2SFG1
STRENGHT, SKILL, CONDITIONING

SF HARD STYLE KETTLEBELL TRAINING
STRENGHT, CONDITIONING

WOD del 22/05/2014

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

• 50 A.SW #32/20KG
• 200 MT RACK WALK
• 40 A.SW #32/20KG
• 200 MT RACK WALK
• 30 A.SW #32/20KG
• 200 MT RACK WALK
• 20 ASW #32/20KG
• 200 MT RACK WALK
• 10 ASW #32/20KG

AGONISTI-MIGLIORISTI
TEST A.S.S.CF.

SCUOLA DI FORZA
SETTIMANA 9 POWER CYCLE
TECNICA E MASSIMALI

FIGHTER PROGRAM
STRENGHT, POWER, AGILITY, CONDITIONING

TS

• TGU-BENT PRESS
• PULL UP
• SNATCH

R2SFG1
STRENGHT, SKILL, CONDITIONING

SF HARD STYLE KETTLEBELL TRAINING
STRENGHT, CONDITIONING

SF HARD STYLE KETTLEBELL CLASS
PRIMAL  MOVE
CHAIN SINGLE KETTLEBELL

WOD del 21/05/2014

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

• 400 MT OH WALK #10/5KG
• 7 T2B
• 9 PC #60/30KG
• 7 T2B
• 9 PC #60/30KG
• 7 T2B
• 9 PC #60/30KG
• 7 T2B
• 9 PC #60/30KG
• 7 T2B
• 9 PC #60/30KG
• 7 T2B
• 9 PC #60/30KG
• 7 T2B
• 9 PC #60/30KG
• 7 T2B
• 9 PC #60/30KG
• 7 T2B
• 9 PC #60/30KG
• 7 T2B
• 9 PC #60/30KG
• 400 MT RUN

AGONISTI-MIGLIORISTI
TEST A.S.S.CF.

SCUOLA DI FORZA
ACTIVE REST, MOBILITY

TS

• DL
• BSQ
• PULL UP
• SNATCH

R2SFG1
STRENGHT, SKILL, CONDITIONING

SF HARD STYLE KETTLEBELL TRAINING
STRENGHT, CONDITIONING

WOD del 20/05/2014

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

• 400 MT RUN
• 5 HSPU
• 10 BURPEES

AGONISTI MIGLIORISTI:
TEST A.S.S.CF.

SCUOLA DI FORZA
SETTIMANA 9 POWER CYCLE
TECNICA E MASSIMALI

FIGHTER PROGRAM
STRENGHT, AGILITY, POWER, CONDITIONING

R2SFG1
STRENGHT, SKILL, CONDITIONING

TS

• TGU-BENT PRESS
• SNATCH

SF HARD STYLE KETTLEBELL TRAINING
STRENGHT, CONDITIONING

WOD del 19/05/2014

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

• 4 THRUSTER #60/30KG
• 6 FSQ #60/30KG
• 10 P.JERK #60/30KG

AGONISTI-MIGLIORISTI
TEST A.S.S.CF.

SCUOLA DI FORZA
SETTIMANA 9 POWER CYCLE
MASSIMALI

TS

• DEF DL
• PULL UP
• BP
• SNATCH

R2SFG1
STRENGHT, SKILL, CONDITIONING

SF HARD STYLE KETTLEBELL TRAINING
STRENGHT, CONDITIONING

SF HARD STYLE KETTLEBELL CLASS
PRIMAL MOVE
SINGLE KETTLEBELL COMPLEX

WOD del 17/05/2014

GIORNO DEI RECUPERI

BUY IN: 400 MT RUN

• CFIT WOD

• SCUOLA DI FORZA

• TS

• TEST A.S.S.CF.

• R2SFG1

• SF KETTLEBELL TRAINING

WOD del 16/05/2014

BUY IN: ROW - JUMP ROPE
MOBILITY
CFIT WOD S.EFF. (M)
 FOR TIME:

• 2000 MT ROW
• 1600 MT RUN
• 100 D.U. / 200 S.U.

AGONISTI-MIGLIORISTI
TEST A.S.S.CF.
SKILL

SCUOLA DI FORZA
SETTIMANA 8 POWER CYCLE

• MP 2X2
• CGBP 4X6
• CHIN UP 4X4-6

TS

• TGU - BENT PRESS
• PULL UPS

R2SFG1
STRENGHT, SKILL, CONDITIONING

SF KETTLEBELL TRAINING
STRENGHT, CONDITIONING

WOD del 15/05/2014

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

• SDLHP #40/25KG
• RING DIP
• AB MAT SIT UP

AGONISTI-MIGLIORISTI
TEST A.S.S.CF.

SCUOLA DI FORZA
SETTIMANA 9 POWER CYCLE

• DL 2X2
• FSQ 4X6
• ADDOME

TS

• DL TECNICO
• BSQ
• PULL UP
• H.SNATCH
• P.WEEL

R2SFG1
STRENGHT, SKILL, CONDITIONING

SF KETTLEBELL TRAINING
STRENGHT, POWER

FIGHTER PROGRAM
STRENGHT, POWER, VELOCITY, STAMINA

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

• 5 SNATCH SX
• 5 CL & MP SX
• 5 FSQ
• 5 SNATCH DX
• 5 CL & MP DX
• 5 FSQ

WOD del 14/05/2014

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

• 800 MT RUN
• 15 P.JERK #50/25KG
• 15 PULL UP
• 15 HPC #50/25KG
• 15 A.SQUAT

AGONISTI-MIGLIORISTI
TEST A.S.S.CF.

SCUOLA DI FORZA
ACTIVE REST, MOBILITY

TS

• TGU - BENT PRESS
• PULL UP

R2SFG1
STRENGHT, SKILL, CONDITIONING

SF KETTLEBELL TRAINING
STRENGHT, POWER

WOD del 13/05/2014

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

• 10 P.SNATCH #50/25KG
• 10 OH ALT. LOUNGE#50/25KG
• 30 D.U. / 60 S.U.

AGONISTI MIGLIORISTI
TEST A.S.S.CF.

SCUOLA DI FORZA
SETTIMANA 9 POWER CYCLE

• BP 2X2
• Z-PRESS 4X6
• PULL UPS 4X4-6

FIGHTER
STRENGHT, VELOCITY, STAMINA

TS

• DEF DL
• BSQ
• PULL UP
• DBL SW

R2SFG1
STRENGHT, SKILL, CONDITIONING

SF KETTLEBELL STRENGHT TRAINING
STRENGHT, POWER, CONDITIONING

WOD del 12/05/2014

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

• 10 PUSH UP
• 15 T2B
• 20 JUMP BOX

AGONISTI E MIGLIORISTI
BENCHMARK WOD
"CINDY"
TEST A.S.S.CF.

SCUOLA DI FORZA
SETTIMANA 9 POWER CYCLE

• BSQ 2X2
• DEF DL 4X6
• ADDOME

TS

• BENT PRESS / TGU
• PULL UP

R2SFG1
STRENGHT, SKILL, CONDITIONING

SF KETTLEBELL TRAINING
STRENGHT

SF HARD STYLE KETTLEBELL CLASS
BUY IN: 10' TGU
SKILL
SINGLE KETTLEBELL COMPLEX
5 ROUND 2' REST:

• 5 MP SX
• 5 B.ROW SX
• 5 1ASW SX
• 5 CL SX
• 5 FSQ SX
• 5 MP DX
• 5 B.ROW DX
• 5 1ASW DX
• 5 CL DX
• 5 FSQ DX

PREPARAZIONE ATLETICA SQUADRA PALLAMANO
KETTLEBELL TRAINING:
STRENGHT, MOBILITY, SPEED, CONDITIONING

WOD del 10/05/2014

GIORNATA DEI RECUPERI

• CFIT WOD

• AGONISTI MIGLIORISTI: TEST A.S.S.CF.

• SCUOLA DI FORZA

• TS

• R2SFG1

• SF HARD STYLE KETTLEBELL TRAINING

WOD del 09/05/2014

BUY IN: 400 MT RUN
SKILL
CFIT WOD S.EFF. (W):
5 ROUND FOR TIME:
15-12-9

• SDLHP #60/30KG
• P.JERK #60/30KG
• BALL THROW

AGONISTI E MIGLIORISTI:
TEST A.S.S.CF.

SCUOLA DI FORZA
SETTIMANA 8 POWER CYCLE

• MP 3X3
• CGBR 4X6
• CHIN UPS 4X4-6

R2SFG1
STRENGHT, SKILL, CONDITIONING

TS

• BENT PRESS / TGU
• PULL UPS PROGRESSION

SF K.BELL TRAINING
STRENGHT, MOBILITY, CONDITIONING

WOD del 08/05/2014

BUY IN: JUMP ROPE WORK
SKILL
CFIT WOD D.EFF.:
5 ROUND FOR TIME:

• 30 D.U. / 60 S.U.
• 10 BURPESS-PUSH UPS ON BOX
• 15 JUMP BOX

AGONISTI E MIGLIORISTI
TEST A.S.S.C.F.

SCUOLA DI FORZA
SETTIMANA 8 POWER CYCLE

• DL 3X3
• FSQ 4X6
• ADDOME

FIGHTER PROGRAM
STRENGHT, STAMINA

R2SFG1
STRENGHT, SKILL, CONDITIONING

TS

• DL PROGRESSION
• PULL UP
• POWER LIFT
• ACCELLERAZIONI

SF HARD STYLE KETTLEBELL CLASS
RISCALDAMENTO 10 TGU
SKILL
SINGLE KETTLEBELL COMPLEX
5 ROUND 2' REST

• 10 1ASW SX
• 5 SNATCH SX
• 1 CL SX
• 5 FSQ
• 5 P.PRESS SX
• 10 1ASW DX
• 5 SNATCH DX
• 1 CL DX
• 5 FSQ
• 5 P.PRESS DX

WOD del 07/05/2014

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

• 10 PUSH UP
• 15 A.SWING #24/12KG
• 200 MT RUN
• 15 BURPESS
• 10 HPC #40/20KG

AGONISTI E MIGLIORISTI
PROTOCOLLO A.S.S.C.F.

SCUOLA DI FORZA
SETIIMANA 8 POWER CYCLE
LIGHT DAY, MOBILITY KETTLEBELL TRAINING, MUSCOLAZIONE

TS

• BENT PRESS, TGU PROGRESSION
• PULL UP PROGRESSION

R2SFG1
STRENGHT, SKILL, CONDITIONING

WOD del 06/05/2014

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

• 10 FSQ #60/30KG
• 12 PULL UP
• 12 PUSH PRESS #60/30KG
• 10 K2E

AGONISTI:
SKILL
TEST A.S.S.C.F.

SCUOLA DI FORZA
SETTIMANA 8 POWER CYCLE

• BP 3X3
• Z-PRESS 4X6
• PULL UPS

TS

• DL PROGRESSION
• PULL UPS PROGRESSION
• MP HD
• FSQ LD
• DBL SW 10X10
• RUOTINO

FIGHTER PROGRAM

• DL (ES PROGRESSION)
• RING PULL UPS
• TGU SCALA
• DBL SW PROGRESSION

R2SFG1
STRENGHT, SKILL, CONDITIONING

WOD del 05/05/2014

BUY IN: 400 MT RUN
PRESENTAZIONE NUOVO PROTOCOLLO CFLU:
A.S.S.CF. (ALLENAMENTO CON SCREENING SCENTIFICO PER CROSSFIT)
CFIT WOD S.EFF. (M)
3 ROUND FOR TIME:

• 800 MT RUN
• 400 MT OH WALKING PLATE #10/5KG

AGONISTI

SCUOLA DI FORZA
SETTIMANA 8 POWERCYCLE

• BSQ 3X3
• DEF DL 4X6
• ADDOME

TS

• BENT PRESS / TGU
• PULL UPS PROGRESSION

R2SFG1
STRENGHT, SKILL, CONDITIONING

PREPARAZIONE ATLETICA SPOTIVA PALLAMANO
SKILL TGU

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

• 5 MP SX
• 5 FSQ SX
• 10 1ASW SX
• 5 MP DX
• 5 FSQ DX
• 10 1ASW DX

WOD del 03/05/2014

BUY IN: JUMP ROPE
SKILL

CFIT WOD
TEAM WORK FOR TIME:

• 180 PULL UP
• 180 BURPEES JUMP BOX
• 6000 MT ROW

SCUOLA DI FORZA
SETTIMANA 7 POWER CYCLE

• MP 3X3
• CGBP 4X6
• CHIN UP 4X4-6

TS

• DL PROGRESSION
• KBELL MP
• K.BELL FSQ
• PULL UP PROGRESSION
• D.SWING
• ROLL

R2SFG1
STRENGHT, SKILL, CONDITIONING

WOD del 02/05/2014

BUY IN: 5' JUMP ROPE
SKILL
CFIT WOD S.EFF. (G)
FOR TIME:
LADDER 10-9-8-7-6-5-4-3-2-1 OF

• HSPU
• PULL UP
• JUMP BOX

AGONISTI
SKILL

SCUOLA DI FORZA
SETTIMANA 6 POWER CYCLE

• DL 3X3
• FSQ 4X6
• ADDOME

TS

• BENT PRESS / TGU
• PULL UP PROGRESSION

R2SFG1
STRENGHT, SKILL, CONDITIONING

WOD del 01/05/2014

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

• 400 MT RUN
• 10 HPC #60/30KG
• 15 A.SW #32/20KG

AGONISTI

SCUOLA DI FORZA
SETTIMANA 7 POWER CYCLE

• MP 3X3
• CGBP 4X6
• CHIN UP 4X4-6

TS

• DL PROGRESSION
• PULL UP PROGRESSION
• K.BELL MP
• K.BELL FSQ
• H.SNATCH

R2SFG1
STRENGHT, SKILL, CONDITIONING

WOD del 30/04/2014

BUY IN: 400 MT RUN / 500 MT ROW
SKILL
CFIT WOD T.EFF. (MWG)
FOR TIME:

• 800 MT RUN / 1000 MT ROW
• 15 FSQ #50/25KG
• 20 A.SQ
• 20 D.U. / 40 S.U.
• 15 P.PRESS #50/25KG
• 20 PUSH UP
• 15 FSQ #50/25KG
• 20 A.SQ
• 20 D.U. / 40 S.U.
• 15 P.PRESS #50/25KG
• 20 PUSH UP
• 15 FSQ #50/25KG
• 20 A.SQ
• 20 D.U. / 40 S.U.
• 15 P.PRESS #50/25KG
• 20 PUSH UP
• 800 MT RUN / 1000 MT ROW

AGONISTI
SKILL

SCUOLA DI FORZA
ACTIVE REST, MOBILITY

TS

• TGU, BENT PRESS PROGRESSION
• PULL UPS PROGRESSION