fbpx

Program 09/03 – 14/03

Lun.

A.
Back Squat 3×8 set
2 set 75%
2 set 80%
2 set 85%
2 set 90%

B.
ANNIE
50-40-30-20-10
Du
Sit up

Mar.

A.
Barbell complex
2emom ×6 set :
3 power clean
3 front squat
3 push jerk
( ogni 2 set il carico aumenta)

B.
4 RFT
6 M.U.
12 wall ball
24 box jump over

Mer.

A.
3-3-2-2-1-1
Push press

B.
Amrap 25′
15 renegate row
5 shuttle run (10m)
5 man maker
5 shuttle run (10m)
15 front squat
5 shuttle run (10 m)
Gio.

A.
Alternating Ladder
10 – 1
C&J
1 – 10
TTB

Ven.
For time:
Cash in :500 m row
30 wall ball
30 V sit up
30 hspu
30 D.u.
30 front squat kb
Cap time 25′

Sab.
Surprise 😎

Program 02/03 – 07/03

Lun.

A.
Floor press 5×5

B.
6 RFT
10paralette push up
15 wall ball
200m run

Mar.

A.
10′ find you 3rm DL
Then

B.
For time
3-6-9-12-9-6-3
DL 80%A.
Pull- up
Kb swing

Mer.

A.
Max cal row 1′ ×3 round
Rest 3′
(Sommano le calorie dei 3 round)

B.
100 sit-up
100 pull-up
100 thruster kb/db

Gio.

A.
Max ub. Ring/box dips × 4 round

B.
Emom 3′ × 5 round
10 ring row (false grip)
15 burpees
20 kb A.swing

Ven.

A.
1)Tabata hs hold
2) tabata bar grip

B.
5 RFT
20 power clean
40 D.U.

Sab.
Surprise

Program 17/02- 22/02

Lun.
A

For time time cap 30’
150 du
50 dl @ 80/55
25 pull up
100 du
40 squat clean @ 60 /35
20 c2b
75 du
30 stoh @ 40/20
15 ttb

Mar.
A
For time
800 m run
Rest1
400 m run
Rest1
200 m run
Rest 1
Than:
B
20’ time cap
Don Omar
1 power snatch
2 burpee over the bar
3 squat snatch
4 box j over
Bb @ cycling weight

Mer
A
Emom5’
Complex:
5 dl
3 clean high pull
1 squat clean
Heavy complex
B
For time

2-4-6-8-6–4-2
Cluster @ 80% ofA
Hspu
Pistols
Every set 200 m mb run

Gio.
A

21-15-9
Db thruster
Pull up
15-12-9
Double db squat clean
Chin ups
12-9-6
Wallball
20/15 cal bike -row

Ven

6 rft
6 ohs
6 devils press box step overs
6 push jerk
50 air squat
Bb@

Sab.
Surprise

Program 10/02- 15/02

Lun.
A
Amrap 20’
150 pull up
150 hspu
150 box jump
Free strategy , complete Max rep in 20’ , mixate gli esercizi per fare quante più rep possibili.

Mar.
A
For time
50 db box step over
B
20”on 10”off x 8
Power snatch @40/20
20”on 10”off x8
Burpee box j over
20” on 10” offx8
Sdhp
20”on10”off x8
Ttb

Mer
A

27-21-15
Wallball
Shuttle run
After Every set perform 10 dl@ 90/60

Gio.
A
For time
36 fs
27 a clean
18 push jerk
Every 3’ 10 bfb
@ 3/4 bw

Ven
A
Ladder 1-10
Double db snatch
Barbell dip /box dip
A swing

Program 3/02-08/02

[08:21, 2/3/2020] Federico Crossfit Goatskin: Lun.

6 rounds For Max rep
1’per station:
1- push up
2-air squat
3-power snatch @30/25
4-cal
Cash out 3’ Max distance shuttle run 10m
Mar.
A
1’on 1’off x 3set front squat
from The ground @ 45/30
B

For time
33-27-21-15-9
Wallball
Box jump
After each set
10 m single db ohwl

Mer
A

21-15-9
Thrusters
Push jerk
Pull up
Bb@ 70% of 5rm push jerk
Cash out 1 mile run

Gio.
A
Max rep x 5 set ub hspu
B

Amrap 15’
2-4-6-8……..
Db clusters
A swing
Pistols

Ven
A

Team of 2
100 cal
80 dl @ la somma del bw degli atleti
70 push ups
60 synchro bpotb
100 m synchro frog jump

Sab
A
Wod surprise
[08:27, 2/3/2020] Maxell10:

WhatsApp chat