Protocollo KK 11.12
Warm Up
3 Rnd
- 3 Pull Ups
- 7 Push Ups
- 15 Squats

WOD
20' Ladder (1-2-3-4-5-...)
- Pull Ups
- Push Ups
- Front Squat

Cool Down
5' Alt. Burpees Over Bar



Protocollo KK 13.12
Warm Up
EMOM 10' 
1) 10 Sit Ups
2) 8 Push Ups
3) 6 Ring Row

WOD 
Emom 18' 
- 6 Power Clean
- 6 Burpees

Cool Down
Tabata Core

10.12 Protocollo Laura

Buy In
10' Barbell Cycling

FOR TIME:
30 DB Snatch
30 DB Inclined Bench Press
30 Burpees
30 Wall Ball
30 Medball Sit Ups
30 Box Step up Over
30 KB Russian Swing
30 jump Pull Ups
30 Globet Squat

Cool Down 
Tabata Core

9-11-13/12 PROTOCOLLO LUANA

Buy In
10' Barbell Cycling (allo scadere di ogni minuto eseguire 10 Air Squat)

WOD
Amrap 30'
- 10 Shoulder Fly
- 10 DBs Snatch
- 10 DBs Bench Fly
- 1’ Battle Rope
- 10" Dip Bar Hold

Cool Down 
Tabata Core


Protocollo 11/13-12

Buy In
Emom 10'
1) 10 DBs Hammer Curl
2) 10 Band Push Down

WOD 
21-15-9-6-3-1
- Deadlift
- Jump Pull Ups
- DB Floor Press (Bridge hold Position)
- Front Squat

Cool Down
50 Band Sit Ups for Time

PROTOCOLLO L. (Day 1)

Buy In (2 Rounds)
- 10 Leg Raises
- 1' Plank
- 90" Lateral Plank SX
- 90" Lateral Plank DX
- 10 SoftBall Back Extension

 - rest 1' -

Warm Up
5' SU

WOD
Amrap 30'
- 5  Multi Hip Band (abduzioni Glutei posizione eretta con banda elastica)
- 5  DBs Reverse Lunges
- 10  KB Sumo Deadlift
- 10 Back Squat

Cool Down 
5' Cardio: SU

PROTOCOLLO L. (Day 2)

Buy In (2 Rounds)
- 10 AB Mat Sit Ups
- 10 V-Ups
- 10 Rotazioni con Medball
- 10 K2E
- 10 BalanceBall MTC
 - rest 1' -

Warm Up
50 Russian Swing

WOD
Amrap 30'
6 KBOH Lunges
10 Box Ring Row
10 Renegade Row
10 EZ Barbell Arm Curl
10 Medball Clean
6 Prisoner Tall Kneeling To Standing

Cool Down
5' Sacco

PROTOCOLLO L. (Day 3)

Buy In
Tabata Core

WOD 
Amrap 30'

- 10 Shoulder Fly
- 10 DBs Snatch
- 10 Bench Press
- 10 Shoulders Front Raises
- 10" Dip Bar Hold

Cool Down 
5' SU

PROTOCOLLO L. (Day 4)

Buy In (2 Rounds)
Midline: 
- 10 MTC
- 1' Plank BalanceBall
- 1' Hanging Knee Raise
- 1' Sit Ups
- 10 SoftBall Back Extension

 - rest 1' -

Warm Up: General & Specific

WOD: Amrap 30'
- 15 Monster Walk Band
- 15 Burpees Box Step Ups
- 22-10-10-10-10 Tempo 2020 Barbell Glute Bridge
- 12 SB Deadlift

Cool Down: 5' Burpees

PROTOCOLLO L. (Day 5)

Buy In (2 Rounds)
- 10 Leg Raises
- 1' Plank Up & Down
- 1' Lateral Plank SX
- 1' Lateral Plank DX
- 10 Good Morning

 - rest 1' -

Warm Up: 5' SU

WOD: Amrap 30'
- 15 Slanci Posteriori gamba tesa con banda elastica
- 10 WallBall
- 5 SDHP
- 12 Front Squat

Cool Down: Emom 4'
- 5 Burpees

9* CROSSFIT PROGRAM FOR BEGINNER

Day 1
Weightlifting: 
Power snatch + hang snatch, build to max, 20 minute time limit

Conditioning: 
10-8-6-4-2 reps for time: Power clean 185#/Chest-to-Bar pullups

----------------------------------------------------------------------------------------------------------------------

Day 2
Strength:
Paused front squat 3RM, 20 minute time limit

Conditioning: 
AMRAP 12 minute: 4 muscle-ups/8 handstand pushups/12 toes-to-bar

-----------------------------------------------------------------------------------------------------------------------

Day 3
Weightlifting: 
Rack Jerk 80%x3x5 (80% of best C&J)

Conditioning:
For time: 75 kettlebell swings, 24kg/Run 1 mile/75 step-ups, 24kg, 24” box

KK Gennaio 2020

Day 1
Strength:
Back Squat 9x3

Conditioning:
4 rounds for time:
10 strict pullups
10" ring dips hold
20 step-ups

----------------------------------------------------------------------------------------------------------------------

Day 2
Weightlifting:
Power Clean + Push Press max triple, 20 minute time limit

Conditioning: 
Build to a top set of the complex: 5 touch-and-go power cleans/5 front squats/5 push press/5 back squats/5 behind-the-neck push press/5 touch-and-go power cleans

-----------------------------------------------------------------------------------------------------------------------

Day 3
Strength: 
Back Squat 75%x7x4

Conditioning: 
3 rounds for time: 20 dumbbell thrusters/75 double unders

7* WEEK PPOGRAM FOR BEGINNER

Day 1
Weightlifting:
Power clean to max, 20 minute time limit

Conditioning:
“Helen” 3 rounds for time: Run 400m/21 kettlebell swings, 24kg/12 pullups     

----------------------------------------------------------------------------------------------------------------------

Day 2
Strength:
Front Squat 1RM

Conditioning:
AMRAP 10 minutes” 10 box jumps, 24”/10 hand release pushups/10 walking lunges

----------------------------------------------------------------------------------------------------------------------

Day 3
Weightlifting:
Hang power snatch max double, 20 minute time limit

Conditioning:
3 rounds for total reps: 1:00 wall ball/1:00 toes-to-bar/1:00 row for calories/1:00 rest

6* WEEK CROSSFIT PROGRAM FOR BEGINNER

DAY 1

 - Foam roll - 

Warm up: 
Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side
Rocking: Rock your butt back towards heels, but don't let your back round. x10

Circuit 1: 2 rounds
15 X Bodyweight squats
15 X Pushups
15 X Rocking + Scapular Wallslide

Circuit 2: 2 rounds
Kettlebell swing 15 sets of 1 rep
15 X Plank x15s Tighten everything! Make fists, squeeze your arms, armpits, abs, butt, thighs.
15 X Hip flexor stretch

To cool down, repeat the warm up

-----------------------------------------------------------------------------------------------------------

DAY 2

- Foam roll - 

Warm up:
Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side
Rocking: Rock your butt back towards heels, but don't let your back round. x10

Workout:
Swing practice: 15 sets of 1 rep
5 minute walk/jog/bike (walk/bike briskly or jog slowly, or mix a bit of both)

To cool down, repeat the warm up.

------------------------------------------------------------------------------------------------------------

DAY 3

 - Foam roll - 

Warm up:
Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side
Rocking: Rock your butt back towards heels, but don't let your back round. x10

Workout:

Circuit 1: 3 rounds
10 X Bodyweight squat (try light kettlebell held at chest on last set)
10 X Pushups
10 X Rocking + Wallslides

Circuit 2: 3 rounds
KB swings (10 sets of 1 rep)
10 X Plank 10s
10 X Hip flexor stretch+stick windmill

To cool down, repeat the warm up.

CHIPPER WOMAN

Buy In (riscaldamento)
2 rounds
- 50 x Single Unders
- 21 x knees to chest
- 50 x Squat Jump
- 15 x V-Ups

WOD
For time
- 60x Burpees
- 35x Push-ups
- 60x Box Step Ups
- 35x AbMat Sit Ups
- 60x DB Overhead lunges (braccia alternate) @5KG
- 35x Deadlift @20Kg
- 60x Front Squats @20Kg

WOD 15.11.19

Buy In
2 rounds for time of:
30 wall-ball shots
30 Box Jump

WORKOUT
For Time:
- 50 Bench Press
- 50 Muscle Clean
- 50 DBs Front Shoulders
- 50 Push Ups
- 50 Pull Ups
- 50 AbMat Sit Ups

Cash Out
5’ AMRAP of:
9 KB Swing
9 Burpees
9 Globet Squat

WOD 14.11.19

Warm Up
50 Burpees

For Time
25 DB Lunges One Arm @20Kg
30 Ring Dip + Arm Curl EZ (15+15)
25 DB Thrusters One Arm @20Kg
25 Push Ups
25 Box Hops

- then no rest -

25 Box Hops
25 Push Ups
25 DB Thrusters One Arm @20Kg
30 Ring Dip + Arm Curl EZ (15+15)
25 DB Lunges One Arm @20Kg

Cash Out
30" On 30" Off (6 Rnd)
MTC
Ab Mat Sit ups
Plank

WOD 13.11.19

Warm Up: Tabata 
- Sacco Libero
- Push Ups
- Air Squat

Complete as many rounds as possible in 20 minutes of:
10 pull-ups
5 dumbbell deadlifts
8 push presses
10 Box Ring Row
5 DB Bench Press

Cash Out: Tabata
- Sit Ups
- K2C

WOD 12.11.19

cash In
10’ EMOM of:
odd - Alternating Arm DB Bent Renegade Row 8-12 total reps
even - DB Push Ups tempo 2020 - 8-10 reps

Workout
10-20-30 Reps
- Thrusters
- Inverted Pullups
- Sumo Deadlift HP

Cash Out 
EMOM 10’ alternating:
minute 1 - Power Clean & Push Press - 2-3
minute 2 - Strict K2E/ K2C - 4-6 reps

WOD 11.11.19

Cash In 
Amrap 10' 
10 DBs Arm Curl
10 Dip Bar

WOD 
6 Intervals 2’ ON, 2’ OFF of:
- 40 Double Under or 75 SU
- 12 DBs Inclined Bench Press + Bench Fly (6+6)
- 9 DBs Power Clean
- 6 DBs Push Press
+ in the remaining time max reps:
DB Snatch Alternating Arms / TTB (switch every interval)

Cash out
10' Amrap
10 Burpees
10 Wall Balls

WOD 2 AVANZATO

Upper Pull Workout
3-5 Weighted Strict Pull-Ups  - strict weighted gymnastics
rest 15 seconds

3 Strict Ring Muscle Ups - skilled gymnastics
rest 15 seconds

4 Burpee Bar Pull Ups - dynamic movement
rest 15 seconds

6-8 Single Arm DB row (heavy!) - isolation work

rest 3 minutes x 5 sets

BARBELL WOD

28' AMRAP
- 20 Deadlift @40Kg
- 50 DU
- 20 Push Press@40Kg
- 50 DU
- 20 Floor Press/Bench Press @40Kg
- 50 DU
- 20 Row Presa Inversa @40Kg

WOD 3 AVANZATO 

kettlebell exercises for a full body workout
3 Sets:
- 5 KB Sumo Deadlifts
- 5 KB Cleans
- 10 Alternating KB Push Press
- 30 meter Mix Rack Overhead Carry

WOD 1 AVANZATO 

3 Sets - Tough Effort:
- Row 500mt
- 12 Alternating KB Thrusters ì
- 6 Strict Chest to Bar Pull Ups
- 9 Strict Handstand Push Ups
- 45 Double Unders

Rest 3mins

WOD FIVE

Hip Speed Development:
- Overhead Emphasis -
A1. Band resisted 1-arm landmine push press
A2. DBall vertical chest throw

- Lower body emphasis - 
B1. Band resisted quarter squat jumps
B2. Accentuated DB eccentric loaded box jumps

Chest:
 - 16” Close Grip Bench Press 1RM
 - Seated Barbell BTN Press 1RM
 - Seated Dual DB Press @ 3010 6RM

Conditioning + Midline:
For Time
50 Cal Bike Erg
50 T2B
50 Cal Bike Erg
25 T2B

WORKOUT FOUR

Warm Up
4 Sets
- 12 Tall Kneeling KB Push Press 'in ginocchio' (alternating one arm at a time – 6/arm)
rest 30sec
- 10 Half Kneeling Twist
rest 30sec
- 30sec Ring Mountain Climbers
rest 90sec

Shoulders & Legs
A1) Dumbbell Single Arm Complex⁣
Single Arm Cross Body RDL⁣
Single Arm Cross Body Muscle Snatch⁣
Single Arm Overhead Reverse Lunge⁣
Single Arm DB Overhead Squat⁣
3-4 complex per arm; rest 45sec x 3⁣
@12,5-15-17,5kg DB⁣

A2) L-Sit Wipers⁣
30sec; rest 45sec x 3⁣

A3) Single Leg Band Resisted Glute Bridge⁣
10/leg (2sec hold at top); rest 90sec x 3⁣
B) Overhead Squat⁣
20X1; 2,2,2,2 rest as needed⁣
@45-50-53-55kg⁣

TABATA WORKOUT 

Il Tabata è un Workout intervallato ad alta intensità, molto indicato per chi vuole dimagrire bruciando grassi e migliorare la propria resistenza.

TABATA: Le regole del protocollo
Finisci gli 8 intervalli di 20 secondi di lavoro e 10 secondi di riposo prima di passare all'esercizio successivo. Una volta fatto questo, con tutti e 4 gli esercizi, avrai finito.

1) TABATA A CORPO LIBERO
1. Pull-up
2. Pushup
3. Sit-up
4. Squat

2) TABATA CON BILANCIERE
1. Squat
2. Bench
3. Deadlift
4. Push Press

3) TABATA AEROBICO
1. Rowing/Bike
2. Double-under
3. Glute-Ham
4. Sit-up

4) TABATA DI SPINTA
1. Power Clean
2. Military Press
3. Toes-to-bar
4. Overhead Squat

5) TABATA DI TRAZIONE
1. High Pull
2. Walking Lunge
3. Pull-ups
4. Sprint

GENERAL WORKOUT FBB

PARTE SUPERIORE (BODYBUILDING)
- Chest Press 2 Set x 6 Reps
- Croci con manubri 2 Set x 12 Reps
- Distensioni con manubri su panca 30° 2 set x 12 Reps
- Croci con manubri Panca Inclinata 2 set x 12 reps
- Pulley 2 set x 6 Reps
- Pullover con manubrio 2 set x 12 reps
- Lat machine avanti al petto 2 set x 12 reps
- Tirate al mento al cavo basso 2 set x 12 reps
- Curl Ez 2 set x 12 reps
- Push Down al cavo alto 2 set x 12 reps

PARTE INFERIORE (FUNCTIONAL TRAINING)
- Clean & Press 5 Set x 5 Reps
- Front Squat con bilanciere 5 Set x 5 Reps
- Squat Box Jump 5 set x 20 salti

PARTE SUPERIORE DEL CORPO (FUNCTIONAL TRAINING)
- Trazioni alla sbarra 50 reps
- Dip alle parallele 50 reps
- Rematore inverso alla sbarra o trx 100 Reps
- Push Ups 100 reps

PARTE INFERIORE DEL CORPO (BODYBUILDING)
Pressa a 90° con piastra - 5 set x 15-12-10-8-6 Reps
- Air Squat 2 set x 12 reps
- Leg Extension 3 set x 12 reps
- Stacco gambe tese 3 set x 12 reps
- Leg curl in piedi 2 set x 12 reps
- Calf in piedi 3 set x 15 reps

WORKOUT THREE

Cash In: 50 Hopes

WARMUP: 3 Sets
- 30sec Plank
- 10 Side Plank Rotations/side
- 10 Jefferson Curls

WOD 
A) Front Squat: 32X1*; 6,6,6; rest 2-3mins

B1) Suitcase RNT Split Squat 2121; 6-8/leg; rest 60sec x 3 sets

B2) Single Arm Farmers Walk 30m/ arm; rest 60sec x 3 sets

C1) Strict Ring Pull Up: 21X1; 4-6reps; rest 60sec x 3 sets

C2) Seated Dumbbell Press: 2112; 6-8reps; rest 60sec x 3 sets

D) 3 Sets - For Quality:
- 10 Dumbbell Suitcase Russian Step
- 10 Ring Face Pull

WORKOUT TWO

Cash In: 50 Hopes

WARMUP: 3 Sets
- 6-8 Half Kneeling Single Arm Press @2111 tempo
- 12 Banded Monster Walks (forward and backward)
- 20sec Star Side Plank/side

WOD
A1) Barbell Z Press: 8,7,6; rest 2mins

A2) Segmented Clean Deadlift: 5,5,5; rest 2mins

B1) Incline DB Bench Press Semi Supinated Grip; 31X1; 6-8reps; rest 60sec x 3 sets

B2) Strict Bar Dip: 21X1; 4-6reps; rest 60sec x 3 sets

C) EMOM x10 Min
Odd - 12 Russian Kettlebell Swings
Even - 3 Seated Box Jump (go for height - step down)

WORKOUT ONE 

Cash In: 50 Hopes

WARMUP: 3 Sets
- 30sec Ring Plank
- 30sec Glute Bridge Hold
- 30sec Wall Sit

WOD
A1) Kang Squat
4-6reps; rest 60sec x3

A2) Single Arm DB Deadlift
6/arm; rest 60sec x 3

B) Back Squat
5,5,5 rest 2mins

C1) Suitcase RNT Reverse Lunges: 20X1;
6-8/leg; rest 60sec x 3 sets

C2) Dual Dumbbell Prone
Row:  6-8reps; rest 60sec x 3 sets

C3) Dual Kettlebell Rack Carry
30m; rest 60sec x 3 sets

MERCOLEDI' 31.07.2019

ARENA CKB

MARTEDI' 30.07.2019

Core & Mobility
Sally up Sally down 
Hollow+Plank (zav)

Emom 10' 
- 5 HSPU
- 3 Deadlift (80%)

WOD
6 RND (TC 20’)
- 10 Deadlift (50%)
- 5+5 KB Military Press 1 Arm
- 5+5 DB Santch 1 Arm
- 5+5 DB Shoulders Fly 1 Arm (Alt. Hold)

Cash out 
Sacco libero (1’ on 1’ off)
(Tc 6’)

ARENA CKB 

LUNEDI' 29.07.2019

WARM UP
General & Specific

GYMNASTICS STRENGTH
Every 60” x 10 sets perform: (Emom Style)
3 Strict Floor Fly
+
10” Push Ups Hold (top position)
+
3 Strict Pull Ups
+
10” Arch hold

WOD
25’ AMRAP of:
- 5 Bench Press
- 10 Push Ups
- 5 Hang Clean
- 10 PullUps
- 5 Thrusters
- 10 Air Squat
- 15 Double Under

ARENA CKB

VENERDI' 26.07.2019

TEAM WOD of 2, Switching as needed:
From 0’ to 10’:
40-20-10 reps of:
Power Snatch
Bar Facing Burpees h/off

From 10’ to 20’:
10-20-40 reps of:
DU
Pull Ups
Wall Ball

From 20’ to 30’:
40-20-10 reps of:
Muscle Clean
Handstand Push Ups or Push Ups h/off

From 30’ to 40’:
10-20-40 reps of:
Strict Pull Up
Strict Press

ARENA CKB

MERCOLEDI' 24.07.2019

10 Rounds for time:
- 200mt Run
- 10 Bench Press
- 8 Burpees Box Jump
- 5+5 DB Shoulders Fly-DB Front Raise
- 3+3 Strict Pull Ups-Toes to Bar
- 2 Deadlift (M @100 / W @60)

ARENA CKB

LUNEDI' 22 LUGLIO 2019 

Core Mobility
- 100 Medball Sit Ups
- 100 Leg Raises (team 2)

WOD
From 0 to 5'
Max rep Globet Squat (M) / Air Squat (W)

From 5' to 10' 
Max Rep Push Ups (HR-M  / normal-W)

From 10' to 15'
Max Rep Pull Ups (strict-M / kipping-W)

From 15' to 20'
Max Rep KB Front Rack Lunges (normal W)

From 20' to 25' 
Max Rep Dip Ring (M) / Diamond Push Ups (W)

From 25' to 30' 
Max Rep Chin Ups (M) / Ring Row (W)

Cash Out
Burpees (Roxanne)

ARENA CKB

GIOVEDÌ 18.07.2019

WARM UP
General & Specific

STRENGTH
Strict Press + Shouder Fly - 10’ x 5+5 reps (superset)

WOD
10’ AMRAP of:
4 Toes to Bar
5 DB Push Press
6 Deadlift

- then -

10’ AMRAP of:
4 Pull Ups
5 DB Floor Fly
6 Squat Clean

ARENA CKB

MARTEDI 16.07.2019

'Olocaust' WOD
Cash in: 3 rnd
1’ on 1’ off
Sacco libero

- then -

- 100 Medball Sit Ups
- 100 American Swing
- 100 Burpees

- then -

Cash out:
50 Bench press
50 Barbell curl

ARENA CKB

LUNEDÌ 15.07.2019

WARM UP
General & Specific

STRENGTH
10’ EMOM
Front Squat from the ground  5 reps
Ring Dip (zav) 5 reps

WOD
5 rounds of:
- 15 Push Ups Ring
- 10 Toes to Bar
-  5 Power Snatch

ARENA CKB

VENERDI' 12.07.2019

WARM UP
General & Specific

SKILLS WEIGHTLIFTING-GYMNASTIC 10'
- Hand Stand Push Ups - review and practice with quality reps
- Hang Power Clean - 2 reps @climbing OTM

WOD
For time:
10-8-6-4-2
- C2B Pull Ups
- Floor Fly

10 Hang Power Clean

- then - 

Complete 4 Intervals 2’ ON, 2’ OFF:
- 15 KB Deadlift (2 Arm)
- 8 Alternating Arm DB Snatch + 8 Front Raise
- Max Effort Kipping Handstand Push Ups or Wall Climbs

ARENA CKB

MERCOLEDI' 10.07.2019

WARM UP

General & Specific

STRENGTH

Front Squat - Every 2’ x 5 sets perform 10-8-6-4-2 reps @climbing

Cash In
100 Dip Ring

WOD

4 rounds of:

12 Knee to Elbows

12 Alternating Leg Front Rack Forward Lunges  

12 Push Jerk 

- then -

400 mt Medball Run

Cash Out
100 DB Curl 2 arms

ARENA CKB

LUNEDI' 08.07.2019

WARM UP
General & Specific

MIDLINE
EMOM 12’
minute 1- One Leg Front Scale - 5-15” each leg
minute 2 - Superman Hold - 30-45”
minute 3 - Tuck Crunch - 10-12 reps

Cash In
100 Bench Press

WOD
8 Alternating Intervals 1' ON 1' OFF

A)
20 Wall Ball
+
max reps KB Swing

B)
20 Air Squat
+
max reps Push Ups

Cash Out
100 Pull Ups

ARENA CKB

VENERDI' 05.07.2019

For time complete:
3 rounds of:
- 30 Sit ups
- 15 Hang Clean & Jerk

-then, without rest-

3 rounds of:
- 20 Single Arm DB / KB OH Lunges
- 10 Bench Press (reverse grip)
- 15 DB Curl

-then, without rest-

2 round of:
- 100 Double Unders or 250 SU
- 50 Lateral Burpees

ARENA CKB

MERCOLEDI' 03.07.2019

Core: Tabata Mix

WOD 1 (TC 20')
- 200 Mt Run
- 2 Speed Run
- 400 Mt Run
 - 4 Speed Run
- 400 Mt Run

WOD 2 (TC 30')
Ladder 10:1
- DB Floor Press / Bench Press (@climbing)
- Pull Ups (M Strict / W Kipping)
- Dip Ring  / W Push Ups HR
- Deadlift (60%)

ARENA CKB

LUNEDI' 01.07.2019

WARM UP
General & Specific

ACCESSORY
15’ EMOM of :
minute 1 - 
Strict Chin Ups tempo 2020 - 3-8 reps

minute 2 -
DB Powell Raises in Lateral Side Plank Position -6-8 reps/side

minute 3 - 
Handstand Hold Facing the wall - 20-40”

WOD
4 rounds of:
- 21 KB Swing
- 15 Box Jump
- 9 M / 6 W Burpees Pull Ups
- 15 M / 12 W Box Ring Row

ARENA CKB

VENERDI' 28.06.2019

WOD
For time:
7 rounds of Cindy: 5 pull ups - 10 push ups - 15 air squat

- then -
20-16-10 reps of:
KB Front Rack Forward Lunges alternating leg
Lateral KB Burpees
DB Bench Fly + DB Bench Press

- then -
7 rounds of Cindy: 5 pull ups - 10 push ups - 15 air squat

ARENA CKB

GIOVEDÌ 27.06.2019 

CORE

Tabata: hollow & Superman

Tabata: MTC & Plank up & down 

Cash in: 400mt Run (hiit)

WOD: Emom 24’ (4 Rnd)

• 5 Deadlift 
• 6 HSPU 
• 50” Plank (zav) 
• 7 KB PWC & Press 1 Arm
• 8 Shoulders Fly 
• 1’ Rest 

Cash out: 400mt Run (hiit)

ARENA CKB

MARTEDI' 25.06.2019

WARM UP
General & Specific

WEIGHTLIFTING
Squat Clean - 2 reps drop & go EMOM 10’ @climbing

WOD
5 rounds of:
20 Air Squat
15 Bench Press
10 Box Jump Overs
5 Squat Clean
10 DB French Press 2 Arm
15 KB Deadlift 2 Arm
20 DB Hammer Curl 2 Arm

ARENA CKB

LUNEDI' 24.06.2019

WOD: PATRIK

400 mt Run 

- 40 Push Ups
- 40 Pull Ups Kipping
- 40 Squat
- 40 Diamond Push Ups
- 40 Ring Row
- 40 Lunges
- 40 Push Ups HR
- 40 Pull Ups Butterfly
- 40 WallBall
- 40 Burpees

400 mt Run

ARENA CKB 

VENERDÌ 21.06.2019

Midline: 100 medball sit ups 

Cash in: 400 mt Run 

WOD

Emom 20’ (5rnd)

• 10 Bulgarian squat (5+5)
• 5 Deadlift
• 5 Chin up (zav.)
• 10 Shoulders Fly 

Cash out: 400 mt Run

ARENA CKB 

GIOVEDÌ 20.06.2019

MIDLINE

Every 3’30” x 4-5 sets complete: 

45” Plank Hold on elbows

20 Mountain Climber

15 Hollow Body rocks or 15” Hold 

10 Tuck Crunch

5 V Ups

WOD: TRIPLE 3

For time:

30 Power Clean 

30 Shoulder-to-Over-Head 

5’ rest 

10’ Ladder Up of:3,6,9,12,15..... 

DU

Wall Ball 

Pull Ups 

5’ rest 

Emom 10’

5 Push-ups

10 Sit-ups

15 Squats

ARENA CKB

MARTEDÌ 18.06.2019

Warm up

General & Specific

WOD (team 2)

‘Fatal 40’ 

Cash in

400 mt Run

BLOCCO 1

• 40 thrusters
• 40 globet squat 
• 40 lunge sincro 

BLOCCO 2

• 40 burpees sincro
• 40 diamond Push Ups sincro 
• 40 push ups hand relaise sincro 

BLOCCO 3

• 40 Power Snatch (i go you go)
• 40 Power Clean (i go you go)
• 40 SDHP (i go you go).....
• 4 Rope Climb

Cash out

400 mt Run

ARENA CKB

LUNEDI 17.06.2019

WARM UP
General & Specific

SKILLS
Double Unders
review and practice for 10’

WOD
5 rounds for time:
- 50 Double Unders or 90 SU
- 10 M / 5 W C2B Pull Ups or 15 M / 10 W Pull Ups
- 20 Wall Ball
- 30 Alternating Arm DB Snatch
- 40 Bench Press

ARENA CKB

VENERDI' 14.06.2019

Warmp Up
Core & Mobility specific

WOD 
30' Amrap of
- 3 Strict TTB
- 5 Deadlift
- 5 Box Ring Row (Zav)
- 5 Dip Ring (Zav)
- 8 Shoulders Fly
- 8 Arm Curl

ARENA CKB

GIOVEDI' 13.06.2019

WARM UP
General & Specific

MIDLINE
Every 3’30” x 4-5 sets complete: 
45” Plank Hold on elbows
20 Mountain Climber
15 Hollow Body rocks or 15” Hold
10 Tuck Crunch
5 V Ups

WOD
For time:
21 Thrusters @30kg / @15-20kg
21 DB/KB Bench Press @15-20kg / @10kg
21 Power Clean @30kg / @15kg
200mt Run

15 Thrusters @40kg / @20-25kg
15 DB/KB Bench Press @20kg / @12kg
15 Power Clean @40kg / @20kg
400mt Run

9 Thrusters @45-50kg / @30-35kg
9 DB/KB Bench Press @20-24kg / @15kg
9 Power Clean @50kg / @30kg
600mt Run

ARENA CKB

MARTEDI' 11.06.2019

Warm Up: Mobility Specific

WOD "Inferno 666"
- Limbo: 74 Alt. SU
- Lussuriosi: 74 Snatch
- Golosi: 74 Medball Sit Ups
- Avari: 74 Bench Press
- Iracondi: 74 Pull Ups
- Eretici: 74 Burpees
- Violenti: 74 Lunges
- Fraudolenti: 74 Toes To Bar
- Traditori: 74 Wall Ball

ARENA CKB 

LUNEDI' 10 GIUGNO 2019

WARM UP
General & Specific

GYMNASTICS STRENGTH
Perform 4-5 sets of:
15-20” Chin Over the Bar Hold or Ring to Chest Hold
20” rest

15-20” Hang From the Bar
20” rest

15-20” Ring Top Position Hold or Plank on Hands hold
20” rest

15-20” Ring Bottom Position Hold or Push Ups Bottom Position Hold
40” rest
(3’ total each set)

WOD
15’ AMRAP of:
- 5 M / 3 W Strict Pull Ups
- 8 Strict Handstand Push Ups / One Arm DB Strict Press (4+4)
- 15 Jumping Split Squat with One DB in Front Rack

ARENA CKB

VENERDI' 07.06.2019

Mobility & Core
Plank 1' ON 30" OFF (5 rnd)

WOD: For Time
- 400 mt Run
- 50 DB/KB Floor Fly
- 100 Push Ups (HR)
- 150 Air Squat
- 400 mt Run

ARENA CKB

GIOVEDI' 06.06.2019

WARM UP
General & Specific

GYMNASTICS STRENGTH
Every 4’ x 4-5 sets perform:
Medball Reverse Tuck Crunch - 8-10 reps
KB WindMill - 8-10/ reps
Superman Arch - 12-15 reps

WOD
10 rounds of:
7 Box Ring Row
21 Hang Clean
14 Pull Ups
28 Double Unders

ARENA CKB

MARTEDI' 04.06.2019

Mobility & Core
Sally up & down Hollow + Plank (zav.)

WOD: The 'SEVEN' (7 rnd for time)
- 7 DB/KB Military Press
- 7 DB/KB Front Squat
- 7 T2B
- 7 Bench press (60-70%)
- 7 Burpees
- 7 Ring Dip strict
- 7 American Swing

ARENA CKB