WOD 30.04.2019

Tabata Mobility: Core
Plank Max effort 3' on - 3' off 2 Rnd

Weightlifting Strength 5x5
- Deadlift Clean & Press
- Snatch

EMOM 30' (5 Rnd)
- Sacco Boxe
- 10 Power Clean (M. 40-30 / W. 20-30)
- Sacco Boxe
- 10 Snatch (M. 30 / W. 20)
- DU
- Rest

ARENA CKB

WOD 29.04.2019

WARM UP
General & Specific

GYMNASTICS STRENGTH
1’ON, 30” OFF x 6 sets perform:
2-9 Strict Handstand Push Ups -in the remaining time- Superman Position Hold

WOD
4 Rnd For Time:
25 DB Man Makers
25 Bar Complex
25 Bench Press Cycling

TARGET SCORE: Sub 30’

ARENA CKB

WOD 26.04.2019

WARM UP
General & Specific

WOD
10 rounds of:
- 200mt Run
- 10 Wall Ball
- 20 Sit Ups

TARGET SCORE: Sub 30’

ARENA CKB

WOD 24 APRILE 2019

WARM UP
General & Specific

WEIGHTLIFTING
Deadlift + Clean Anyhow + Strict Pull Ups - EMOM 10’ - 1+1+3

WOD
For time:
18-14-10 Chest-to-Bar Pull Ups
21-15-9   Alternating Arm DB Snatch
24-16-8   KB Deadlift

ARENA CKB

WOD 23.04.2019

WARM UP
General & Specific

STRENGTH
Every 3’ x 4 sets perform
Front Squat - 3 reps @climbing
Alternating Arm DB Z Press -14-16 total reps

WOD
For time:
60 Push Press
60 Lateral Burpees
60 Bench Press
60 K2E

TARGET SCORE: Sub 30’

ARENA CKB

WOD 19.04.2019

Mobility & Core Strength:
Team Core 32
- 32 Medball Sit Ups
- 32 Leg Raises
- 32" Plank zav. (M. 32kg / W. 16kg)

Spartan PP WOD (300...+20)
For time:
- 32 Ring Row
- 32 Deadlift (W. 32 / M. 64)
- 32 DB Santch
- 32 Burpees sincro
- 32 Lunges sincro
- 32 KB alt. Clean & Press
- 32 WallBall sincro
- 32 Squat sincro
- 32 DU
- 32 ft. Handstand Walk support

ARENA CKB

WOD 18.04.2019 

WARM UP
General & Specific

SKILLS
Turkish Get Ups - review & practice then:
7’ AMRAP of:
max reps with KB

Bithday WOD 41 
4 rounds for time:
41 OH DB/KB Lunges
41 Push Ups
41 Barbell Curl
41 Ring Dip
41 SU
1' Rest

ARENA CKB

WOD 16.04.2019

Mobility & Core
- Tabata Plank
- Tabata MTC (incrociato con rotazione)
- Skill al Sacco

BLOCCO 1 (3 Rnd)
- 10 DB Bench Press
- 10 Deficit Push Ups
- 1 rnd (10 combinazioni) Jab-Diretto al Sacco
- 2 rnd (10 combinazioni) Montante DX-SX
- 3 rnd (10 combinazioni) Gancio DX-SX

BLOCCO 2 (3 Rnd)
- 10 Back Squat
- 10 KB Lunges
- 1 rnd (10 combinazioni) Circolare alto-basso gamba anteriore
- 2 rnd (10 combinazioni) Circolare alto-basso gamba posteriore
- 3 rnd (10 combinazioni) Circolare basso ant.-Circolare alto post.

CASH OUT 1' off - 1' on (2 rnd)
Sacco libero

ARENA CKB

WOD 15 APRILE 2019

WARM UP
General & Specific

STRENGTH
Every 4’ x 4/5 sets of:
- DB/KB Strict Press - 6-8 reps @climbing
- Weighted Strict Pull Ups - 3-6 reps @cilimbing
- Seated Leg Raises - 15/20 reps

WOD
15’ AMRAP of:
10 Burpees Plate
3+3 DB/KB Hang Power Clean & Push Press


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WOD 12 APRILE 2019

WARM UP
General & Specific
2+2 sets perform:
- Reverse Snow Angel w/ micro plates - 10-12 reps tempo 2020
- Alternating Leg V Ups - 10-12 reps
- Barbell Goodmorning - 10-12 reps

WOD 22 “Fede Birthday”
Every 2’ 20" x 11 rounds of:
- 22 HSPU
- 22 Burpees Pull Ups
- 22 DB Snatch
- 22 Deadlift + Squat Clean (11+11) M@35-40 W@20-25-30

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GIOVEDI' 11.04.2019

Core Mobility
- 50 MT Climber (incrociato)
- 50 Sit Ups (libretto)

Explosive Strength (5 round)
- 5 Power Clean
- 5 Push Press

WOD: For Time
10-1 Thrusters / Russian Swing
1-10 Wall Ball / TTB

ARENA CKB

WOD 9 APRILE 2019

Warm Up & Mobility Specific

STRENGTH 
Deadlift - Barbell curl (supersets)
Every 2’ x 5 sets perform 3+3+3 total reps

WOD 
25’ AMRAP of:
- 6 DU
- 12 MedBall Clean
- 6 Pull Ups
- 12 Shoulder fly
- 1' Sacco Mobile

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LUNEDI' 08.04.2019

Mobility & Core
100 Team Sit Ups
100 Team Leg Raises

Explosive Strength
Blocco 1: 5 Rnd
- 5 Bench Press
- 10 Push Ups  (touch hands M.) / (jump W.)
- 15 Explosive Burpees

Blocco 2: 5 Rnd
- 5 Front Squat
- 10 Jump Lunge
- 15 Box Jump

Cash out
5 Shots Climb

ARENA CKB

WOD 5 APRILE 2019

GYMNASTICS STRENGTH
Every 3’30” x 4-5 sets perform:
-L-sit on bar 8-10 reps
-Rope Climb/Ring Rows tempo 2020 / 10-12 reps
-Superman Hold - 45”

WOD 
25’ AMRAP of:
7 DB/KB Deadlift (2 arm)
7 Medball Squat Clean
7 Reverse Bench Press


ARENA CKB

GIOVEDI' 04.04.2019

Core Mobility (3 Rounds)
- 4 Strict TTB
- 8 Renegade Row
- 12 Plate Sit Ups

Gymnastic Strength
HSPU & Chin Up
2.4.6.8.6.4.2

WOD
Amrap 15'
- 6 DB/KB Push Press (W.) / Military Press (M.)
- 8 TTB
- 10 Burpees
- 12 Pull Ups (Any Style)

ARENA CKB

MARTEDI' 02.04.2019

Core Mobility:
- 50 Medball Sit Ups (coppia)
-  50 Leg Raise (coppia)

Strength:
- 5x10 DB/KB Bulgarian Squat
- 5x10 Push Ups (HR) Zav.

WOD: 30" ON 30" OFF (2 Rounds)
- Squat Jump
- Jump Push Ups
- Sacco Fisso
- Lunges
- Medball Push Ups
- Sacco Mobile
- Jump Lunge (Dx-Sx)
- Burpees
- Sacco Fisso
- Single Unders (Alt.)

ARENA CKB

WOD 01.04.2019

WARM UP
General & Specific

STRENGTH
Back Squat - Every 2’ x 5 sets perform: 5-4-3-2-1 reps @climbing weight

WOD
22’ AMRAP of:
LADDER UP 2,4,6,8,10...reps
- Strict Toes to Bar (Variations) / Strict Toes to Bar
- Alternating Arm DB Snatch
- Box Jump Clean Overs / Box Jump Overs

ARENA CKB