WOD del 21/12/2013

CFIT WOD
POWERLIFTING
STRONGMAN
KETTLEBELL TRAINING

WOD del 20/12/2013

CFIT WOD S.EFF. (W)
A.M.R.A.P. 9 MIN:

• 9 FSQ #60/30KG
• 3 PUSH JERK #60/30KG

COMPETITOR
ME PUSH PRESS 1RM
5'-10' REST
CFIT WOD
5 ROUND FOR TIME:

• 3 HSPU
• 6 PUSH JERK #60/35KG
• 9 GHD SIT UPS

SCUOLA DI FORZA
DE PARTE ALTA
GESTO STRONGMAN:
LOG 10' PRATICA
POWERLIFTING:
ME SQUAT
ME BENCH PRESS

PRIMAL MOVE CLASS

WOD del 19/12/2013

CFIT WOD D.EFF. (MG)
5 ROUND FOR TIME:

• 3 WALL CLIMB
• 3 SHOUTTLE SPRINT
• 15 JUMP BOX
• 3 SHOUTTLE SPRINT

COMPETITOR
CONDIZIONE: 3 X 1500MT ROW 120'' REST
5'-10' REST
CFIT WOD
8 ROUND FOR TIME:

• 5 FSQ #80/45KG
• 11 RING DIP

SCUOLA DI FORZA
DE PARTE BASSA
GESTO STRONGMAN:
ATLAS STONE

HARD STYLE KETTLEBELL CLASS

• PRIMAL MOVE
• W1: S&S PROGRESSION
• W2: COMPLEX PROGRESSION

WOD del 18/12/2013

CFIT WOD T.EFF. (MGW)
POST CENA...
FOR TIME:

• 1500MT ROW
• 50 PULL UPS
• 100 BURPEES
• 150 A.SWING #24/16KG

COMPETITOR
ME SDL 5X5 85% 1RM
5'-10' REST
CFIT WOD
3 ROUND FOR TIME:

• 10 SDLHP #42.5/30KG
• 15 T2B
• 20 A.SWING #32/24KG

SCUOLA DI FORZA
KETTLEBELL TRAINING
HAMMER TRAINING

PRIMAL MOVE CLASS

WOD del 17/12/2013

CFIT WOD D.EFF. (WG)
5 ROUND FOR TIME:

• 6 HSPU / PUSH UPS
• 9 DL #80/40KG
• 12 PULL UPS
• 15 WALL BALL #8/4KG

COMPETITOR
CONDIZIONE: 8X300MT ROW 60''REST
5'-10' REST
CFIT WOD
A.M.R.A.P. 5 MIN:

• 3 DL #100/70KG
• 7 PUSH PRESS #50/35KG

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN:
TIPPING TIRE

WOD del 16/12/2013

CFIT WOD S.EFF. (M)
A.M.R.A.P. 20 MIN:

• 60'' MAX D.U. / S.U.
• 60'' SPRINT F/B

COMPETITOR
DE CHIN UP 2-4 REP E.M.O.M. 10MIN
5'-10' REST
CFIT WOD
A.M.R.A.P. 16MIN:

• 9 P.CLEAN #60/42.5KG
• 12 PULL UPS
• 15 JUMP BOX
• 18 D.U.

SCUOLA DI FORZA
ME PARTE BASSA
GESTO STRONGMAN:
FARMER WALK +10KG

HARD STYLE KETTLEBELL CLASS

• PRIMAL MOVE

W1: S&S PROGRESSIONE
W2: COMPLEX DBLCL+DBLMP+DBLFSQ(5)+R.ROW

WOD del 14/12/2013

• CFIT WOD DI RECUPERO

• PRIMAL MOVE

• HARD STYLE KETTLEBELL TRAINING

• SCUOLA DI FORZA

TUTTI INSIEME IN ALLENAMENTO!!!

WOD del 13/12/2013

CFIT WOD S.EFF. (G)
5 ROUND FOR TIME:

• 10 BURPEES JUMP BOX
• 20 ABMAT SIT UP

COMPETITOR
DE GM 2REP E.M.O.M. 12 MIN
5'-10' REST
CFIT WOD
5 ROUND FOR TIME:

• 12 P.JERK #50/30KG
• 12 RING DIP
• 12 T2B
• 24 D.U.

SCUOLA DI FORZA
DE PARTE ALTA
GESTO STRONGMAN:
LOG 10' PRATICA

PRIMAL MOVE CLASS

WOD del 12/12/2013

CFIT WOD D.EFF. (MW)
3 ROUND FOR TIME:

• 11 P.JERK #60/30KG
• 55 LATERAL JUMP

COMPETITOR
CONDIZIONE: 5 X 4' WORK 3' REST
5'-10' REST
CFIT WOD
3 ROUND FOR TIME:

• 6 P.JERK #70/37.5KG
• 12 LATERAL BURPEES
• 18 A.SWING#32/24KG

SCUOLA DI FORZA
DE PARTE BASSA
GESTO STRONGMAN:
ATLAS STONE 10' PRATICA

HARD STYLE KETTLEBELL CLASS:

• PRIMAL MOVE

W1:

• PROGRESSION S&S

W2:

• COMPLEX PROGRESSION (MP)

WOD del 11/12/2013

CFIT WOD T.EFF. (MGW)
6 ROUND FOR TIME:

• 10 PULL UPS
• 15 JUMP BOX
• 20 A.SWING #24/16KG
• 25 D.U. / 50 S.U.

COMPETITOR
ME TOWEL PULL UPS 1RM 20' WORK
5'-10' WORK
CFIT WOD
5 ROUND FOR TIME:

• 5 P.CLEAN #70/40KG
• 10 C2B PULL UPS
• 1 RING M.U. / BAR M.U.

SCUOLA DI FORZA
KETTLEBELL TRAINING
BENDING

PRIMAL MOVE CLASS

WOD del 10/12/2013

CFIT WOD D.EFF. (MG)
A.M.R.A.P. 15MIN:

• 1 HSPU / PUSH UPS (+1 OGNI ROUND)
• 15MT W. LOUNGE
• 25 D.U. / 50 S.U.
• 15MT W. LOUNGE

COMPETITOR
CONDIZIONE: 6 X 400MT ROW 3'-4' REST
5'-10' REST
CFIT WOD
A.M.R.A.P. 8 MIN:

• 1 HSPU (+1 OGNI ROUND)
• 1 ROPE CLIMBE (+1 OGNI ROUND)
• 30 A.SQUAT

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN:
TIPPING TIRE

WOD del 09/12/2013

CFIT WOD S.EFF. (W)
A.M.R.A.P. 12 MIN:

• 5 THRUSTER #40/25KG
• 7 HPC #40/25KG
• 9 SDLHP #40/25KG

COMPETITOR
ME GM 3RM 20' WORK
5'-10' REST
CFIT WOD
FOR TIME:
21-15-9

• SDLHP #50/30KG
• JUMP BOX

HOLLOW ROCK

SCUOLA DI FORZA
ME PARTE BASSA
GESTO STRONGMAN:
JOKE

HARD STYLE KETTLEBELL CLASS

• PRIMAL MOVE

W1:
SF S&S 16' WORK

• 5' 2ASW FINO A 100 REP
• 1' REST
• 10' TGU 1/1 FINO A 10 REP TOTALI

STRETCHING
W2:

• 1 DBCL
• 1 DBMP
• 1 DBFSQ +1+1+1-1-1-1
• 1/1 RENEGADE ROW

WOD del 07/12/2013

FREE DAY
CFIT WOD T.EFF. (WGM)
TEAM WORK:
20 MIN A.M.R.A.P.

• MAX CAL ROW
• MAX REP SDLHP #40/25KG
• MAX REP BURPEES

WOD del 06/12/2013

CFIT WOD S.EFF. (M)
20' TEAM WORK:

• BEAR WALK CYRCUIT
• ROW FOR CAL

COMPETITOR
DE RING DIP 2-5 REP 10MIN E.M.O.M.
5'-10' REST
CFIT WOD
3 ROUND FOR TIME:

• 5 BURPESS BAR M.U.
• 20 A.SWING #32/24KG
• 50 D.U.

SCUOLA DI FORZA
DE PARTE ALTA
GESTO STRONGMAN:
LOG 10' PRATICA

PRIMAL MOVE CLASS

WOD del 05/12/2013

CFIT D.EFF. (GW)
FOR TIME:

• 10-9-8-7-6-5-4-3-2-1 HSPU
• 1-2-3-4-5-6-7-8-9-10 A.SWING #32/16KG

COMPETITOR
CONDIZIONE: 4 X 4' ROW 3' REST
CFIT WOD "DIANA"
FOR TIME:
21-15-9

• DL #100/70KG
• HSPU

SCUOLA DI FORZA
DE PARTE BASSA
GESTO STRONGMAN:
ATLAS STONE

HARD STYLE KETTLEBELL CLASS

• PRIMAL MOVE

W1: 10' PRATICA

• 20 2ASW E.M.O.M.

W2:

• 1 DBCL
• 1 DBMP +1+1+1 -1-1-1
• 1 DBFSQ
• 1/1 RENEGADE ROW

WOD del 04/12/2013

CFIT WOD T.EFF. (WGM)
10 ROUND FOR TIME:

• 8 HPC #40/25KG
• 8 K2E
• 8 P.JERK #40/25KG
• 8 JUMP BOX
• 16 D.U. / 32 S.U.

COMPETITOR
DE BOX SQUAT 10X2 60% 1RM BSQ 45'' REST
5'-10' REST

• 8 HPC #40/25KG
• 8 K2E
• 8 P.JERK #40/25KG
• 8 JUMP BOX
• 16 D.U.

SCUOLA DI FORZA
HARD STYLE KETTLEBELL TRAINING

PRIMAL MOVE CLASS

 

WOD del 03/12/2013

CFIT WOD D.EFF. (WM)
FOR TIME:

• 10 THRUSTER #50/30KG
• 30 D.U. / 60 S.U.
• 8 THRUSTER #50/30KG
• 30 D.U. / 60 S.U.
• 6 THRUSTER #50/30KG
• 30 D.U. / 60 S.U.
• 4 THRUSTER #50/30KG
• 30 D.U. / 60 S.U.
• 2 THRUSTER #50/30KG
• 30 D.U. / 60 S.U.

COMPETITOR
CONDIZIONE: 4X200MT 60'' 4X400MT 90''
5'-10' REST
"BEAR"
FOR LOAD:

• P.CLEAN
• F.SQ
• P.PRESS
• B.SQ
• P.PRESS

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN:
TIPPING TIRE

WOD del 02/12/2013

CFIT WOD S.EFF. (G)
5 ROUND FOR TIME:

• 10 PULL UPS
• 20 PUSH UPS
• 30 A.SQUAT

COMPETITOR:
ME BENCH PRESS 20' WORK
5'-10' WORK
3 ROUND FOR TIME:

• 7 PUSH JERK #70/45KG
• 14 T2B

SCUOLA DI FORZA
ME PARTE BASSA
GESTO STRONGMAN:
FARMER WALK 30MT (15-15)

HARD STYLE KETTLEBELL CLASS

• PRIMAL MOVE

SKILL: SEE SAW PRESS

GW: 4 ROUND FOR TECHNIQUE

• 20 2ASW PESANTI
• 1 DBL CLEAN
• 4 SEE SAW PRESS
• 20 2ASW PESANTI