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