WOD 28.02.2019

WARM UP
General & Specific

GYMNASTICS
Every 3’ x 4-5 sets perform:
- Inchworm 10mt
- Crab Crawl 20mt
- Wall Sit 30-40”

WOD
5 rounds of:
10 Strict Handstand Push Ups
15 DB/KB Front Squat
20 Bench Press
30 Double Under

ARENA CKB

MARTEDÌ 26.02.2019

Kick Boxing Mobility

Kick Boxing Skills 30’

WOD 

30” on 30” off (2 round)

• Sacco solo braccia
• DB snatch 
• Sacco solo gambe 
• KB american swing
• Sacco braccia & gambe 
• Jump Lunges 
• Sacco solo braccia 
• Toes to Bar
• Sacco solo gambe 
• Burpees 
• Sacco braccia & gambe 
• Sit Ups 

ARENA CKB

LUNEDI' 25.02.2019

WARM UP
General & Specific

WEIGHTLIFTING & GYMNASTICS
10’ EMOM of:
Odd - 5 STOH touch & go @climbing
Even - 3-6 Strict Chest to Bar Pull Ups / Chin Ups

WOD
3 rounds of for max reps:
1’ Wall Ball
1’ STOH
1’ Double Unders
1’ Lateral Burpees
1’ REST

ARENA CKB

WOD 22.02.2019

WARM UP
General & Specific

WEIGHTLIFTING
In 12’ max weight:
1 Power Clean + 5 Shoulder to Overhead

WOD
18’ AMRAP of:
10 Power Clean & Push Jerk
10 Toes to Bar
10 Lateral Burpees

TARGET SCORE: 8 rounds

ARENA CKB

WOD 21.02.2019

WARM UP
General & Specific

STRENGTH
Back Squat - 5 reps @climbing - every 2’ x 5-6 sets

WOD
For time:
100 Back Squat for time
- Every minute 3 DB Devil Press

TARGET SCORE:  Sub 20’

ARENA CKB

WOD 19.02.2019

WARM UP
General & Specific

SKILLS
KB or DB Turkish Get Ups - review for 10’ then
MAX REPS Alternating Arm in 6’ with KB

WOD
3+3 Round For time:
- 30 KB Swing
- 30 Box Jump
- 30 Bench Press/Floor Press
- 30 Double Unders
- 30 K2E

ARENA CKB

WOD 18.02.2019

TEAM WOD of 2 - switching as needed (CAP 40’)
100 DU
120 Deadlift
60 Over the Bar Burpees
75 DU
90 Hang Power Clean
45 Over the Bar Burpees
50 DU
60 Push Jerk
30 Over the Bar Burpees

ARENA CKB

WOD 15.02.2019

WARM UP
General & Specific

STRENGTH
Every 2’ x 5-6 sets perform:
Front Squat from rack - 3 reps @heavy

WOD
21’ AMRAP of:
- 12 Wall Ball
- 9 M Chest to Bar / W Pull Ups
- 6 Hang Power Snatch
TARGET SCORE: 9+ rounds

ARENA CKB

WOD 14.02.2019

Mobility
Core: 2 rnd
Plank 30" on 30" of

Weightlifting Strength
Clean Deadlift - Push Ups Ring (zav)
5.5.3.3.3

WOD: Death by (20min limit)
- 10 Muscle Clean
- 1 Push Ups (M. Hand Release):
...2...3...4...5...

Cash Out
50 Burpees (se si chiude prima del 10* Giro)
40 Burpees (tra 11 e 15)
30 Burpees (oltre i 15)

ARENA CKB

WOD 12.02.2019

WARM UP
General & Specific (Combat Style)

STRENGTH & CONDITIONING
4 intervals 2’30” ON, 1’ OFF 5 Deadlift @climbing
+
3-5 Wall Climbs
+
max reps Double Unders

WOD
12’ AMRAP of:
max reps Push Press
-every time you drop the barbell perform: 5 Lateral Burpees

TARGET SCORE:  120 reps

ARENA CKB

WOD 11.02.2019

Mobility
Core: 

- Tabata Hollow & Arch
- Tabato Mt Climber & Renegade Row

Strength:

Back Squat & Pull Ups
5.5.3.3.3.

WOD For Time

- 10 Chin Up
- 20 Jump Lunges
- 30 Kipping Pull Ups
- 40 Lunges
- 50 Butterfly Pull Ups
- 60 Globet Squat
- 70 Bent Over Row
- 80 Air Squat

ARENA CKB

WOD 08.02.2019

WARM UP

General & Specific

WEIGHTLIFTING

Thruster from the ground - 12’ to find 1RM of the Day

WOD

18’ AMRAP of:

4 Barbell Lungester* 

8 Lateral Burpees

12 DB Push Jerk one arm (6+6)

*= 1 Front rack reverse Lunge DX + 1 Front rack reverse Lunge SX + 1 Thruster

TARGET SCORE: 7+ rounds

ARENA CKB

WOD 7.2.2019

ARENA CKB 

MARTEDI' 5.02.2019

WARM UP

Combat style General & Specific
(Combinazioni braccia & gambe)

GYMNASTICS & STRENGTH
Every 3’ x 4-5 sets perform:
- DB Strict Press - 6-8 reps @climbing 
- Strict Pull Ups or Chin Ups - 3-6 reps 
- Hollow Body Hold - 30”-40”

WOD
5 rounds of:
10 Handstand Push Ups or DB Push Ups
- Combinazioni braccia al sacco (1’)
10 DB Hang Power Clean
- Combinazioni gambe al sacco (1’)
10 Toes to Bar

ARENA CKB

LUNEDÌ 4.02.2019

Warm up

Generale & Specific 

WOD 

Emom 40’ 

Minute 1: 

• 5 Pull-Ups
• 10 Push Ups 
• 15 Air Squat

Minute 2: 

• 25 Double Unders / 50 Single Unders

Minute 3: 

• 5 Thrusters
• 5 Burbees over Barbell 

Minute 4: 

Rest 

ARENA CKB 

VENERDI' 01.02.2019

WARM UP
General & Specific

GYMNASTICS CONDITIONING
3 intervals 3’ ON, 1’ OFF:
2-6 Strict Chest to Bar Pull Ups / Pull Ups / Chin Ups/ Ring row
+
max reps Push Ups Unbroken (NO  rest with chest on the floor)
+
max Plank Hold

WOD
21’ AMRAP of:
20 DB Push Press
40 Alt. Single Under
60 Medball shot Sit Ups
TARGET SCORE: Hammer Rx - 6 rounds

ARENA CKB