VENERDI' 16.11.2018

WARM UP
General & Specific

WOD
25’ AMRAP of:
- 8 Toes to Bar
- 16 Wall Ball
- 20m (10+10) Box Prowler

TARGET SCORE: Hammer Rx - 7+ rounds

CFCKB

MERCOLEDI' 14.11.2018

WARM UP
General & Specific

SKILLS
DB/KB Overhead Squat from the Ground - 10' EMOM - 5 reps @climbing (working on position and technique)

WOD
8 rounds of: I Go You Go Style 
- 21 M / 18 W DB/KB OHS one arm
- 15 DB/KB Push Press one arm (8+7)
- 9 M / 6 W Chest-to Bar Pull Ups
- 6 Sit Ups
- 3 Burpees over DB/KB

CFCKB

LUNEDI' 12.11.2018

WARM UP
General & Specific

'BERT'
For Time:
- 50 Burpees
- 400 -m Run
- 100 Push Ups
- 400-m Run
- 150 Walking Lunges
- 400-m Run
- 200 Squat
- 400-m Run
- 150 Walking Lunges
- 400-m Run
- 100 Push Ups
- 400-m Run
- 50 Burpees

CFCKB

VENERDI' 9.11.2018

WARM UP
General & Specific

SKILLS
Rope Climb - Review and practice for 10-12’ in EMOM Style

WOD
21’ AMRAP of:
- 5 prisoner Burpees
- 1 Rope Climb or 5 M / 3 W Strict Pull Ups

NOTE: If you have a vest, wear it!!
1 Prisoner Burpee= 2 Push Ups + 1 Burpees

TARGET SCORE: Hammer Rx - 15+ rounds

CFCKB

GIOVEDI' 8.11.2018 

WARM UP
General & Specific

MIDLINE
Every 2’30” x 4-5 sets perform:
8-12 Lateral Side Plank Rotation DX
8-12 Flutter Kicks in hollow position
8-12 Lateral Side Plank Rotation SX
8-12 Flutter Kicks in hollow position

WOD
21’ AMRAP of:
- 20 Double Unders or 50 SU
- 15 Deadlift
- 10 Front Squat
TARGET SCORE:  10 rounds

CFCKB

MARTEDI' 6.11.2018

WARM UP
General & Specific

STRENGTH
Deadlift - Every 2’ x 6 sets perform: 5-5-3-3-1-1 reps

WOD
For time:
10 KB Sumo Deadlift High Pull
15 Burpees Box Jump Overs
20 KB Sumo Deadlift High Pull
15 Burpees Box Jump Overs
30 KB Sumo Deadlift High Pull
15 Burpees Box Jump Overs
40 KB Sumo Deadlift High Pull
15 Burpees Box Jump Overs

CFCKB

LUNEDI' 5.11.2018

WARM UP
General & Specific

WEIGHTLIFTING
Shoulders-To-Overhead (from the ground) - Find 4RM in 12’

WOD
5 round For time:
- 5 Wallball
- 10 Ring Dip
- 15 Dual DB Devil Press
- 1 Round Cindy

CFCKB

VENERDI' 2.11.2018

WARM UP
General & Specific

STRENGTH
Back Squat - Every 2’30” x 4-5 sets perform 2 reps @ 90/95 %1RM

WOD
25’ AMRAP of:
6 Box Jump Overs
8 Toes to Bar
10 Alternating Leg Forward KB/DB OH-Front Rack Lunges
12 Pull Ups

CFCKB