WOD del 30/01/2014

CFIT WOD D.EFF. (GW)
7 ROUND FOR TIME:

• 2 WALL CLIMB
• 4 PC #60/30KG
• 6 REAR ALT. LOUNGE

AGONISTI
BSQ 4X5 60% 1RM 90" REST
FSQ 4X5 60% 1RM 90" REST
5'REST
TABATA:

• A.SWING #32/20KG

5' REST
CFIT WOD
7 ROUND FOR TIME:

• 2 WALL CLIMB
• 4 PC #60/30KG
• 6 REAR ALT. LOUNGE

SCUOLA DI FORZA
PL
ARMOUR BUILDING

• BSQ 2X5 60% 5RM
• FSQ 3X6 40% 5RM BSQ
• BP 2X5 60% 5RM
• CGBP 3X6 40% 5RM BP
• CHIN UP 4X4-6 
• RUOTINO 1X MAX

FORZA AL FEMMINE
ALLENAMENTO DI DENSITA'

STRONGFIRST HARD STYLE KETTLEBELL CLASS:
TECNICA DI SNATCH
EDT TRAINING (15'+15', 5' REST)

WOD del 29/01/2014

CFIT WOD T.EFF. (GWM)
MARATONA CFIT!!!
7 ROUND FOR TIME:

• 10 K2E
• 10 FSQ #50/30KG
• 10 BURPEES
• 10 PUSH JERK #50/30KG
• 10 A.SWING #32/16KG
• 50 D.U. / 100 S.U.

AGONISTI
SP 4X5 60% 1RM 90'' REST
BP 4X5 60% 1RM 90'' REST
5' REST
6 ROUND FOR TOTAL REP:

• JUMP BOX 60" WORK / 60" REST

5' REST
CFIT WOD
3 ROUND FOR TIME:

• 10 K2E
• 10 FSQ #50/30KG
• 10 BURPEES
• 10 PUSH JERK #50/30KG
• 10 A.SWING #32/16KG
• 50 D.U.

SCUOLA DI FORZA
PL REST
KETTLEBELL TRAINING

FORZA AL FEMMINILE:
CONDIZIONAMENTO

WOD del 28/01/2014

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

• 12 JUMP SQUAT OVER BAR
• 6 SDLHP #50/30KG

AGONISTI
DL 6X10 90" REST 60%1RM
5' REST
TABATA:

• KETTLEBELL SHOULDER PRESS

5' REST
CFIT WOD:
7 ROUND FOR TIME:

• 12 JUMP SQUAT OVER BAR
• 6 SDLHP #50/30KG

SCUOLA DI FORZA
ARMOUR BUILDING:

• DL 2X5 60% 5RM 90" REST
• SCDL 3X4-6 REP 90'' REST
• SP 2X5 60% 5RM 90'' REST
• ZPRESS 3X6-8 REP 90'' REST
• PULL UPS 4X4-6 REP 120'' REST
• HLR 1 X MAX

FORZA AL FEMMINILE:
ALLENAMENTO DI DENSITA 60'' REST

WOD del 27/01/2014

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

• 6 HSPU / PUSH UP
• 12 PULL UPS
• 16 JUMP OVER BOX

AGONISTI
RAMPING:

• SNATCH

CONDIZIONE:
5X500MT ROW (MAX) 60'' REST

SCUOLA DI FORZA
ARMOR BUILDING SETTIMANA 1
HEAVY DAY

• BSQ 3X5 80% 5RM + BACK OFF 3X6 -20% 120'' REST
• BP 3X5 80% 5RM + BACK OFF 3X6 -20% 120'' REST
• ADDOME 1SET MAX

STRONG FIRST HARD STYLE KETTLEBELL CLASS

• TECNICA DI SNATCH
• EDT TRAINING (15'WORK, 5'REST, 15' WORK)

WOD del 25/01/2014

• SUPER CLINIC O.LIFT CON ANTONIO GARDELLI
• CFIT WOD DI RECUPERO
• SCUOLA DI FORZA
• STRONGFIRST KETTLEBELL TRAINING

WOD del 24/01/2014

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

• 6 HPC #60/30KG
• 8 A.SWING #32/16KG
• 10 WALL BALL #10/6KG

AGONISTI
TEST CLEAN & JERK 1RM
CFIT WOD "GRACE"
FOR TIME:

• 30 C&J #60/42.5KG

SCUOLA DI FORZA
EES PL

• BSQ 3X3
• BP 2X5
• DL 1X10
• MP 1X5-3-2

WOD del 23/01/2014

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

• 7 RING DIP
• 14 BURPEES
• 21 D.U. / 42 S.U.
• 28 JUMPING JACK

AGONISTI
SNATCH 7X5 50% 1RM 120'' REST
5'-10' REST
CFIT WOD
5 ROUND FOR TIME:

• 7 RING DIP
• 14 BURPEES
• 21 D.U.
• 28 JUMPING JACK

SCUOLA DI FORZA
EES P.L.

• BSQ 2X5
• BP 1X10
• DL 3X3
• MP 2X5

STRONG FIRST HARD STYLE KETTLEBELL CLASS
EDT TRAINING

WOD del 22/01/2014

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

• 10 PUSH UP
• 12 SDLHP #40/30KG
• 14 JUMP BOX
• 16 D.U. / 32 S.U.

AGONISTI
SDLHP 7X5 60% 1RM 120'' REST
5'-10'  REST
CFIT WOD
6 ROUND FOR TIME:

• 10 PUSH UP
• 12 SDLHP #40/30KG
• 14 JUMP BOX
• 16 D.U.

SCUOLA DI FORZA
EES

• BSQ 1X10
• BP 5-3-2
• DL 5X2
• MP 3X3

PRIMAL MOVE CLASS

WOD del 21/01/2014

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

• 6 THRUSTER #60/42.5KG
• 6 PULL UPS
• 6 P.JERK #60/42.5KG
• 6 T2B

AGONISTI
THRUSTER 7X5 60% 1RM
CFIT WOD
6 ROUND FOR TIME:

• 6 THRUSTER #60/42.5KG
• 6 PULL UPS
• 6 P.JERK #60/42.5KG
• 6 T2B

SCUOLA DI FORZA
EES

• BSQ 1X5-3-2
• BP 5X2
• DL 3X3
• MP 2X5

WOD del 20/01/2014

CFIT WOD S.EFF. (M)
TEAM WOD
20 ROUND FOR TOTAL:

• 60" ROW FOR CAL
• 60" D.U.

AGONISTI
SNATCH 1RM
CFIT WOD
"ISABEL"
FOR TIME:

• 30 SNATCH #60/42.5KG

SCUOLA DI FORZA
EES COEFFICIENTE 0.9

• BSQ 5X2
• BP 3X3
• DL 2X5
• MP 1X10

HARD STYLE KETTLEBELL CLASS
EDT TRAINING
PR ZONE 1 (15'):

• DMP
• TACTICAL PULL UP

5' REST
PR ZONE 2 (15'):

• 1LDL
• DSW

WOD del 18/01/2014

CFIT WOD DI RECUPERO

AGONISTI ALLENAMENTO DI RECUPERO

SCUOLA DI FORZA

HARD STYLE KETTLEBELL TRAINING

WOD del 17/01/2014

CFIT WOD S.EFF. (G)
"MARGUERITA"
FOR TIME:

• 50 REP BURPEES / PUSH UPS / JUMPING JACK / SIT UPS / HANDSTAND

AGONISTI
TECNICA
1 RM
SDLHP

• THRUSTER
• SDLHP

SCUOLA DI FORZA
ESS PL

• BSQ 3X3
• BP 2X5
• DL 1X10
• MP 1X5-3-2

 

 

 

WOD del 16/01/2014

CFIT WOD D.EFF. (WM)

• 12 C&J #70/30KG
• 30 LATERAL JUMP
• 9 C&J  #70/30KG
• 30 LATERAL JUMP
• 6 C&J #70/30KG
• 30 LATERAL JUMP
• 3 C&J #70/30KG
• 30 LATERAL JUMP

AGONISTI
7X5 SP %70 1RM 2'REST
5' REST
TEST 5000MT ROW

SCUOLA DI FORZA
EES PL

• BSQ 2X5
• BP 1X10
• DL 1X5-3-2
• MP 5X2

HARD STYLE KETTLEBELL CLASS
EDT
PR ZONE 1 (15')

• DFSQ
• 2ASW

5' REST
PR ZONE 2 (15')

• FLP
• DBR

WOD del 15/01/2014

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

• 20 JUMP BOX
• 15 HPC #40/25KG
• 10 RING DIP
• 15 D.U. / 30 S.U.

AGONISTI
7X5 70% 1RM BSQ
5' REST
TEST MAX 2000MT ROW
WOD DI RIPASSO TECNICO

SCUOLA DI FORZA
EES PL

• BSQ 1X10
• BP 1X5-3-2
• DL 5X2
• MP 3X3

WOD del 14/01/2014

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

• 500MT ROW
• 20 PULL UPS
• 5 BURPEES
• 20 D.U. / 40 S.U.
• 15 PULL UPS
• 10 BURPEES
• 20 D.U. / 40 S.U.
• 10 PULL UPS
• 15 BURPEES
• 20 D.U. / 40 S.U.
• 5 PULL UPS
• 20 BURPEES
• 20 D.U. / 40 S.U.

AGONISTI
DL 7X5 70%1RM 120'' REST
TEST MAX 1000MT ROW
5' REST
WOD

SCUOLA DI FORZA
EES PL COEFFICIENTE 0.8

• BSQ 5-3-2
• BP 5X2
• DL 3X3
• MP 2X5

 

WOD del 13/01/2014

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

• 6 DL #BW / 3/4BW
• 8 STEP UP #10/5KG
• 10 A.SWING #32/20KG
• 12 ALT. LOUNGE #10/5KG

AGONISTI
CFT:

• 1RM BQS
• 1RM SP
• 1RM DL

SCUOLA DI FORZA
PL:

• BSQ 5X2
• BP 3X3
• DL 2X5
• MP 1X10

HARD STYLE KETTLEBELL CLASS
EDT
PR ZONE 1 15' WORK

• DMP
• PULL UP / TENUTE

5' REST
PR ZONE 2 15' WORK

• 1LDL
• DSW 

WOD del 11/01/2014

GIORNATA DEI RECUPERI

• CFIT WOD
• SCUOLA DI FORZA
• HARD STYLE KETTLEBELL TRAINING

WOD del 10/01/2014

CFIT WOD S.EFF. (M)
12 ROUND 60" WORK 30" REST

• D.LAT JUMP
• D.U.

SCUOLA DI FORZA
EES
BSQ 3X3
BP 2X5
DL 1X10
MP 1X5-3-2

HARD STYLE KETTLEBELL WORK

WOD del 09/01/2014

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

• 5 PC #60/30KG
• 10 PULL UPS
• 10 A.SWING #32/20KG
• 5 T2B

SCUOLA DI FORZA
EES
BSQ 2X5
BP 1X10
DL 1X5-3-2
MP 5X2

HARD STYLE KETTLEBELL CLASS
W1: S&S
W2: COMPLEX MP-FSQ

WOD del 08/01/2014

CFIT WOD T.EFF. (WGM)
A.M.REP.A.P.
2' WORK
1' REST
7 ROUND:

• 4 THURSTER #40/20KG
• 6 PUSH UPS
• 8 JUMP BOX
• 10 D.U.

SCUOLA DI FORZA
EES
BSQ 1X10
BP 1X5-3-2
DL 5X2
MP 3X3

WOD del 07/01/2014

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

• 3 S.PRESS #50/25KG
• 4 P.PRESS #50/25KG
• 5 PUSH PRESS #50/25KG
• 30 LAT JUMP

SCUOLA DI FORZA
PROGRAMMAZIONE POWER LIFTING
EES COEFFICIENTE 0.7
BSQ 3X5-3-2
BP 5X2
DL 3X3
MP 2X5

WOD del 06/01/2014

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

• 5 HSPU / PUSH UP
• 15 A. SQUAT
• 10 PULL UPS
• 20 A. SQUAT

SCUOLA DI FORZA:
RIPASSO TECNICO

WOD del 04/01/2015

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

• 9 SDLHP #40/25KG
• 12 T2B
• 15 BURPEES
• 18 D.U.

SCUOLA DI FORZA
TEST MASSIMALE SP 1RM

HARD STYLE KETTLEBELL TRAINING

WOD del 03/01/2014

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

• 14 PUSH UPS #50/30KG
• 6 PULL UPS
• 14 JUMP BOX

SCUOLA DI FORZA
TEST DL 1 RM

WOD del 02/01/2014

CFIT WOD T.EFF. (MGW)
BUON 2014!!!
5 ROUND FOR TIME:

• 20 D.U.
• 14 FSQ #40/25KG
• 20 ABMAT SIT UPS
• 14 PUSH UPS
• 20 D.U.
• 14 A.SWING #24/16KG

SCUOLA DI FORZA
TEST BENCH PRESS 1RM

HARD STYLE KETTLEBELL CLASS
W1: S&S PROGRESSION
W2: COMPLEX FSQ PROGRESSION