WOD 30.6.2016

Strength/Work Capacity:

1) Front squat: Work up to a heavy single (3-2-1-1-1-1-1)

2) Muscle Snatch: 10 minutes to warm up, then:


3) In 5 minutes, complete the following:

-Buy in = 30x burpees

-1 rep max snatch


*Rest 5 minutes, then:


4) Clean and jerk: 10 minutes to warm up, then:

-Buy in = 30x toes to bar

-1 rep max clean and jerk


5) Cool down: Front squat – Work up to a heavy single (1-1-1-1-1)

CFCKB

WOD 28.6.2016

GYMNASTIC CLASS

- A: 10 Min Back Uprise Practice

- B: 5x 8 Swing (rings)

- C: 5x ME Front Lever (variations)

For Time:

75 T2B/C2B

70 Ring Dips & variations

65 Hollow Rocks,

60 Push Ups,

55 Around the World,

50 Burpees

CFCKB

WOD 27.6.2016

Team Of 2 :
- 30 Reps squat clean and Push Press
- 20 Burpees
(Each athlete complete 1 clean and jerk And burpees syncro)

2 min rest

- 30 Reps clean jerk
- 20 Burpees

B -
EMOM 15 minutes:
7 Nose To Wall/HSPU/Explosive Wall Climb
21 Push-Ups
42 Air Squats

CFCKB

WOD 24.6

Warm up-Mobility-Skill

Work Capacity: Complete 3 rounds for time of:
- 200 Skip
- 20x Knee Push up
- 10' Handstand walk

HERO TEAM
Five rounds for time of:
Deadlift 12 Reps 
20 Pull-ups
12 Clean and jerk 
20 Knees to elbows

Core: 3 rounds, not timed:

-20x reverse hypers

CFCKB

WOD 23.6

Strength: 
1: Mid-thigh Snatch: 10 rounds – Every 90 seconds, complete:
-3x Mid-thigh snatch (Work up to a max for the day)

2: Back squat: Warm up then:
- 80% x 3 reps superset with 50' prowler push
- 85% x 3 reps superset with 50' prowler push
- 90% x 3 reps superset with 50' prowler push

Work Capacity: Complete 3 rounds for time of:
- 400 Skip
- 20x Snatch (variations)
- 10' Handstand walk

Core: 3 rounds, not timed:
-20x reverse hypers

CFCKB

WOD 22.6

A - Warm up and mobility,

B - EMOM 10 MIN
- 8-10 candlestick
- 10-12 Jumpin jack Push-ups

C - WORKOUT OF THE DAY
14’ AMRAP:
7 OHS
7 Military press

-Rest 3’-

15’ AMRAP:
10 OHS (variations)
10 Military press (variations)

CFCKB

WOD 21.6

Gymnastic Class
- Warmp up, Mobility e Skill

Strength
-  Biceps Barbell Curl  10-10-8-8-6-6-4-4-2-2
-  Biceps Barbell Curl reverse 10-10-8-8-6-6-4-4-2-2

FOR QUALITY
For Time: 30 Reps of Complex:

- Pull Up
- C2B Pull Up
- Bar Muscle Up
- Chin Up
- Burpees Pull Up
- Bar&Ring Exercice variations

CFCKB

WOD 20.6

A - Warm up and Mobility,

B - STRENGTH
- Close grip floor press
Work up To a 1 RM

C - CONDITIONING
- 15 Min Amrap of:
- 7 Knees to Elbows
- 9 Squat Jump
- 12 Hand release Push-ups
- 15 Burpees med ball splyt & Wallball shot (Team)

D - MIDLINE
- 4 Sets Of:
30' Flutterkicks
30' wallball sit up (Team)

CFCKB

WOD 17.6

 A - Warm-up And Mobility,
400 SU & Stretching

B - MIDLINE
3 Sets of :
50 mountain climbers
25 sit-ups

C - CONDITIONING
3 round NOT for time
10x Push up
10x ring row
10x squat
10x t2b

PART B
Amrap 18'
25x Plate Pwr Clean
10x Pull up
15x Wall ball

CFCKB

WOD 16.6.2016

Strength:

1: Mid-thigh cleans: 10 rounds – Every 2 minutes, complete:

- 3x Mid-thigh cleans (Work up to a max for the day)

2: Push press: Warm up then:

-80% x 3 reps

-85% x 3 reps

-90% x 3 reps

3: For time:

-15x strict bar muscle up (Variations)

Work Capacity: In 20 minutes, complete the following:

- 100x burpees over rope

- Max number on speed rope (ani style)

CFCKB

WOD 15.6.2016

Warm up-Mobility-Skill

- 104 Wall-Ball Shots (1to1)
- 52 Pull-ups & variations


Rest 1 Min

4 Rounds
- 28 Air Squat
- 15 Power Clean

C. Out
Emom 6'
- 25 Roll Sit up
- 25 Flutter

CFCKB

WOD 14.6.2016

GIMNASTYC CLASS

Cash In: Warm up-Mobility-Skill

For Time:
21-15-9
- Floor Press
- Pike Through to Inverted hang

Cash out: ''Metti 'n Sally''...
Cit. Busle

CFCKB

WOD 13.6

A - Warm-up and Mobility,
ENDURANCE: Intervall 30:30 5 RND
- Max rep DU
- Max Rep Squat Jump
- Max Rex Speed Run on place
- Max Rep Push up

PART B
FOR TIME
10---1
1---10
Hspu
Box jump

PART C
FOR TIME
10---1
1---10
Goblet Squat
Pull up

PART D
FOR TIME
10---1
1---10
V-up
Hallow rock

CFCKB

WOD 10.6.2016

A - Warm-up and Mobility

B - STRENGTH (Push Jerk)
Work up to a 3 RM of the day.

C - CONDITIONING
21-18-15-12-9-6-3
SDHP
Push Jerk

D - MIDLINE
30' Farmer carry Right arm
30' Plank on ...
30' Farmer carry Left arm
30' Plank on ...

Repeat for 3 sets ( no Rest between )

CFCKB

WOD 9.6

WEIGHTLIFTING PROGRAM

1. FRONT SQUAT 1x20-1x15-1x20

2. Clean Pulls: 1 from the floor+one from the hang x 5 set

3. 5X5 strict military presses

4. 50 toes to bar

5. 25 sit ups with a 5 to 10 kg weight BEHIND your head

CFCKB

WOD 8/6

A - Warm up And Mobility

B - STRENGTH

Back Squat 5-3-3-2-2-1

C - EMOM 16 min

min 1' 15/12 reps of Bumper Ground to overhead

min 2' 20/15 Bumper Reverse Step Lunges

min 3' 10/8 lateral Burpees Jump Over

min 4' 60" Rest

D - Cash out...

CFCKB

WOD 7.6

 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' farmer carry left arm/30' farmer carry right arm
Min 4 - 60'' Rest

C - Conditioning

3 rounds for Time
10 Push presses
15 Pull ups
20 burpees

CFCKB

WOD 6/6

Warm up: Mobility&Skill

ENDURANCE
- 5min Pull Up challenge
- 1min SU/JJ

- 5min Lunges challenge
- 1min SU/JJ

- 5min Sit Up challenge
- 1min SU/JJ

- 5min Air Squat challenge
- 1min SU/JJ

- 5min Pull Up chellenge
- 1min SU/JJ

- 5min Lunges  challenge
- 1min SU/JJ

- 5min Sit Up challenge
- 1min SU/JJ

- 5min Air Squat  chellenge
- 1min Su/JJ

NB. Ogni blocco challenge prevede l'esecuzione del massimo numero di ripetizioni di quello specifico esercizio.

CFCKB

WOD 3/6

A
TEAM WOD
10>1
Klokov Press
OHS

B
50 Sit-up
50 DU (100 SU)
40 T2B
40 DU (80 SU)
30 V-up
30 DU (60 SU)
20 Weighted Sit-up
20 DU (40 SU)
1min Plank
10 DU (20 SU)

CFCKB

WOD 1.6

A - Warm-up and mobility

B - STRENGTH

EMOM - 10" For 10 minutes: Clean Complex

1 Power Clean + 1 Hang Squat Clean


C - WOD

20 min AMRAP:

20 KT Snatches

20 hand-release Push-ups

20 Pull-ups/Ring Row (Beginner)

20 KT Clean&Press


CFCKB