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