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