WOD 31/5

A -Warm - up and Mobility

B1 - STRENGTH & GYMNASTIC
Ring Row x 4-4-4-4- Tempo 30/10
30'' rest betweeen

B2 -Declined Ring Push-ups 8-8-8-8- Tempo 30/10
30'' rest between

B3 - Practice Hollow Arch
B4 - Practice Hollow Rock
B5 - Practice Gymnastic Swing

CFCKB

WOD 30/5

12' AMRAP

12 Squat Jump
12 Sit-up plate
1-2-3-4-5...Wall Climb

Partner WOD

12' AMRAP

50 Hang Power Clean
20 HSPU

CFCKB

WOD 27/5

WARM UP

1' DU

1' Push up
2' DU
2' Push up

Part B: DON '666' 

Team One

·66 KT Deadlifts

·66 Box jump

·66 Kettlebell Swing

·66 Knees to Elbows

·66 Sit ups

 Team Two

·66 Pull ups (any style)

·66 Thrusters @20/30

·66 Wallballs shots

·66 Burpees

·66 Double Unders

Each time inverted workout

CFCKB

WOD 26/5

1.WARM UP & TECHNIQUE Deadlift

SKILL METCON (WEIGHT)
CLEAN LADDER

PRACTICE - CONSISTENCY
5-4-4-3-3-2-2-1 Deadlift @75%

SKILL - PRACTICE MECON (REP AND RNDS) AMRAP:
10 KTB Sumo Deadlift High Pulls
10 Wallballs

CONSISTENCY MECON (REP AND RNDS) AMRAP 10:
10 Sumo Deadlift High Pulls
10 Wallballs

CFCKB

WOD 25/5

1.WARM UP & TECHNIQUE 

SKILL BARBARA (benchmark workout) 
5RND 3min REST
20 Ring Row
30 Inclined Pushups
40 Sit-Ups
50 Air Squats

PRACTICE - CONSISTENCY BARBARA (benchmark workout) 
5RND 3min REST
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats

CFCKB

WOD 24/5

SKILL: GYMNASTIC ELEMENTS

FOR QUALITY
A1: 4x6 Dragon Flag

A2: 4x6 Around the World

A3: 4x6 Ice Cream Maker


TEAM WOD: FOR TIME
1>10
- Dragon Flag
- Around The World
- Ice Cream Maker
CFCKB

WOD 23/5

WARM UP & TECHNIQUE

METCON (FOR TIME) Aerobic Capacity: 
- 100 Jumping Jacks,
- 50 Lunges,
- 25 Sit ups
- 80 Jumping Jacks,
- 40 Lunges,
- 20 Sit ups
- 60 Jumping Jacks,
- 30 Lunges,
- 15 Sit ups
- 40 Jumping Jacks,
- 20 Lunges,
- 10 Sit ups
- 20 Jumping Jacks,
- 10 Lunges,
- 5 Sit ups

METCON (FOR TIME) 
7 rft 2' on 2' off
- 5 Plate C&J
- 6 Globet
- 7 Burpees

CFCKB

WOD 20.5

WARM UP-CONDITIONING
5 RND = > 30' on 30' off
- Ground to Overhead
- Burpees

MIDLINE & STRETCHING
4 sets of 60"
- Gymnastic Plank

FOR TIME
"FRAN " 21-15-9 reps of:
- Thrusters
- Pull-ups
EACH TIME BARBELL PUSH UP UNBROKEN

CFCKB

WOD 19/5

Strength: Clean + hang clean: 10 rounds, every 2:30, perform:
-1x squat clean + 2x hang squat clean

Work Capacity: 5 rounds – Every 4 minutes, complete:
-250 SU
-15x KB clean
-max rep box jump/step ups
*Rest 60 seconds between rounds

Conditioning (Optional): 8 rounds – Every 60 seconds, perform:
-1x 200 sprint SKIP

CFCKB

WOD 18.5

HIIT

Advanced 5 RND/Beginner 3 RND

- 50 SU
- 10 Push ups
- 10 Plank punches
- 10 K2E (each side)

- 50 SU
- 10 Squat jumps (whit arm oh swing)
- 10 Lunge jumps
- 10 Burpees

- 50 SU
- 10 Side Plank whit rotation
- 10 Sitting Twist
- 10 Flutter Kicks

Rest 2'

CFCKB

WOD 17/5

Warm up: EMOM 5'
50 SU
5 Leg Raises

Element: Gymnastic
SKILL: Candlestik-Handstand (Candlestik support-Wall climb)

For Time:
100 Inverted Burpees

CFCKB

WOD 16/5 

CONDITIONING

Cash In
E30''O30''
15 Hollow Rock
15 Arch Rock

EMOM 5'
5 Burpees
25 SU

ENDURANCE-AEROBIC CAPACITY
20 rnd
- 20 Push up (10 woman)
- 20 Air Squat
- 20 Sit up&Twist

Time cap 50'

CFCKB

WOD 13.5

A - Warm-up and mobility,

B - CONDITIONING
15' AMRAP
55 DU
15 Chest to bar Pull ups
5 Hang Power clean

C - Midline
Hang leg raise on bar

8' EMOM 
30 roll sit up

CFCKB

WOD 12/5

A - Warm up and mobility

B - WEIGHTLIFTING
b1 EMOM TEAM 12 Min
Snatch High Pull
Hang power snatch + Overhead squat

C - CONDITIONING
1' max power snatch
1' rest
2' max power snatch
2' rest
3' max power snatch
3' rest
4' max power snatch

CFCKB

WOD 11/5

A - Warm-up and mobility

B - STRENGTH
Push jerk 3-3-3-3-3

C - CONDITIONING
20' AMRAP (Team 'i go you go')
- 8 Ground to overhead plate
- 10 wall ball shot
- 12 ktb R.Swing
- 15 Burpees over the plank

D - Tabata sit-ups

CFCKB

WOD 10/5

ELEMENT: Gymnastic-Aerobic Capacity

On a continuously running clock, perform one the first minute, two the next, three the third etc.. till reps cannot be completed in the minute.

- Forward roll-Backward
- Air squat
- Push up

For Quality
5x1 Skin The Cat
6x Max position quality L-Sit on Bar
6x Max position quality Bakward vertical roll

Aerobic Capacity
100 Inverted Burpees

CFCKB

WOD 9/5

Elements:weightlifting/gymnastic
Skill:Cluster

WOD
No Time Cap

Buy in
30 Burpee Box Jump Over

Then
11 Cluster (any style)
30 Air Squat
9 Cluster (any style)
30 Air Squat
7 Cluster (any style)
30 Air Squat
As many reps as possible Cluster (any style)

Back Squat:
5x3 @ 80%
3x2 @ 90%

CF CKB

WOD 6/5

A - Warm up and mobility

B - 16 min Emom
Min 1-30 nose to wall handstand hold
Min 2-30 plank on elbow
Min 3-30'' hold farmer carry left arm-30'' hold farmer carry right arm
Min 4 60'' Rest

C - Conditioning
3 rounds for Time
10 Push presses
15 Pullups
20 burpees

CFCKB

WOD 5/5

Elements: weightlifting

Skill: clean and split jerk

WOD
A) Work up to 1rm Clen&Jerk

B) Amrap 20'
1 squat clean+1 front squat+2 split jerk

CFCKB

WOD 4/5

Elements: weightlifting/monostructural/gymnastic

Skill: pull up

Strenght:
5 x 5+5+5 strict pull up-inverted close grip-commando

WOD
3 RFT
200 SU ONE LEG (100+100)
20 PULL UP
15 DEADLIFT @80/40
10 BURPEES ONE LEG (5+5)

CFCKB

WOD 3/5

Elements: monostructural/gymnastic
Skill: handstand push up

Wod:
A) Emom 15'
1' 10/15 hspu (deficit push up)
2' 40/50 DU (100 SU)
3' 8 (1to1) 8 strict leg raise

B) Core strenght
3RNFT
15-20 deficit sit up
45" plank
45" side plank right
45" side plank left

CFCKB

WOD 2/5

A - Warm-up and mobility

B - STRENGTH
- Reverse snow Angels 3 sets x 12-15 reps
- Close grip Floor press 2-2-2-2-2

C - CONDITIONING 
" OMAR "
For time:
10 Thrusters,
15 Bar-facing burpees
20 Thrusters,
25 Bar-facing burpees
30 Thrusters,
35 Bar-facing burpees
Each Time - 5 ' Easy SU

CFCKB