WOD 31 MAGGIO 2019

WARMUP
General & Specific

WEIGHTLIFTING
Thruster from the Ground - 3RM of the Day in 12’

WOD
13’ AMRAP of:
- 10 DB Snatch
- 10 Wall Ball

- 4’ rest

13’ AMRAP of:
- 10 Thruster
- 10 Lateral Burpees

TARGET SCORE: 5+ rounds

ARENA CKB

GIOVEDI'  30.05.2019

Core & Mobility
TABATA MIX

Strength 5X5
Back Squat - HSPU

WOD: For Time
- 400 mt Run
- 25 Box Step & Down
- 50 Push Press
- 100 Air Squat
- 50 Shoulders Fly
- 25 Box Step Over
- 5 Climb Speed Run
- 400 mt Run

ARENA CKB

MARTEDI' 28.05.2019

WARM UP
General & Specific

Cash In: Combat Style
EMOM 12'
- Jumping Jack
- Alt. SU
- Sacco Libero

TEAM WOD of 2:
In 28’ Complete 12 alternating rounds (6 each):

- 18 M / 12 W Delt inverted front raise
- 16 One-Arm-DB OH Forward Lunges (8+8)
- 12 One-Arm-DB Hang Clean & Push Press (6+6)

then in the remaining time, switching as needed - Max reps BURPEES

ARENA CKB

LUNEDI' 27.05.2019

Core & Mobility
30" on 30" of (2 rnd)
- Plank (zav.)
- Plank Push Ups (zav.)
- Arch
- DB Plank dx
- DB Plank sx
- Good Morning (zav.)
- Plank up & down
- MTC
- KB Sumo Deadlift
- Hollow

WOD 
Amrap 30'
- 5 Deadlift (80%)
- 7 Pull Ups (M. Strict)
- 9 Bench Press (50%)

ARENA CKB

VENERDI' 24.05.2019

Warm Up & Mobility
General & Specific

WOD
Emom 15’
- 5 Ring Row (M. Box)
- 10 Push Ups
- 15 Air Squat

Rest 2’

Amrap 15’
- 5 Pull ups
- 10 DB floor press / floor fly
- 15 Lunges

ARENA CKB

GIOVEDI' 23.05.2019

WARM UP
General & Specific

ACCESSORY
Every 3’ x 3 sets perform:
- Renegade Row - 10 each arm
- Lateral Star Side Plank - 20” side
- Plate Goodmornig  - 10 reps

CASH IN: Emom 12’
1) Odd. Sacco Libero
2) Even. Alt. Single Unders

WOD
10’ Ladder Up 3,6,9,12,... of:
- DB Snatch
- Burpees

- rest 2’

10’ Ladder Up 3,6,9,12,... of:
- American Swing
- Dip Ring

ARENA CKB

MARTEDI' 21.05.2019

WORKOUT OF THE DAY
Team of 2:
- 100 SU
- 50 TTB
- 80 SU
- 8 Rounds 'Macho Man'
- 40 Pull Ups
- 60 SU
- 6 Rounds 'Macho Man'
- 30 C2B
- 40 SU
- 4 Rounds 'Macho Man'
- 20 MU / 40 C2B
- 20 SU
- 2 Rounds 'Macho Man'
- 10 Rope Climb / 30 Ring Row
(1 rounds Macho Man: 3 power clean-3 front squat-3 jerk)

ARENA CKB

LUNEDI' 20.05.2019

Core & Mobility
Sally up & down 'hollow position'
Tabata Arch & Plank 'up & down'

Strength: Thruster cyclìng
5x2 Front Squat + 1 Military Press (5 rnd: M. 40-50 W. 25-35)

WOD
25' Emom (5 rnd)
1) 5 HSPU/Push Ups deficit
2) 10 Globet Squat
3) 15 Bench Press
4) 20 Jumps Lunges
5) Rest

ARENA CKB

VENERDI' 17.05.2019

Warm Up
General & Specific

WOD: TC 45'
- 400 mt Run
- 150 Wall Ball
- 150 Sit Ups Butterfly
- 150 Push Ups
- 400 mt Run

ARENA CKB

GIOVEDI' 16.05.2019

MARVEL WOD: team 2 
(60 min. TC)

Thor
4 rounds each 
16 db/kb snatch
8 db/kb hang c&j

Captain America 
4 rounds each
14 OH lunges
8 Plate Sit Ups

Black widow 
4 rounds each
12 ttb
6 Push Ups

Iron Man
4 rounds each 
10 Pull Ups
5 Deadlift

Black Panther
4 rounds each 
8 burpees box jump over
4 strict Hspu

Hulk 
4 rounds each
30 Du
3 Power Clean

Spiderman 
4 rounds each 
4 bar Muscle Ups
2 Wall Climbs

ARENA CKB 

MARTEDÌ 14.05.2019 

Mobility & Core 

Tabata 

• plank up & down 
• MTC

Stregth 

Pull ups & Dip Ring (M. zav)

5x10-8-6-4-2

WOD 

30” ON 30” OFF (3 rnd)

• Sacco mobile 
• Ttb 
• Russian swing 
• Sacco fisso 
• Pull Ups butterfly
• DB Bench Press 
• Sacco Fisso 
• SDHP KB
• DB snatch 

ARENA CKB 

WOD 13.05.2019

WARM UP
General & Specific

WOD
8’ AMRAP of:
10 Deadlift @135/85lbs
10 Bar Facing Burpees

-2’ rest

8’ AMRAP of:
5 Hang Power Clean
15 Wall Ball

- 2’ rest

8’ AMRAP of:
5 Shoulder-to-Over-Head
15 Russian Swing

Target Score: 6 rounds / 5 rounds / 4 rounds

ARENA CKB

WOD 10.05.2019 

WARM UP
General & Specific

GYMNASTICS SKILLS (1+4 Emom Style)
Rope Climb & Pull Ups Ring - review & practice for 12’

WOD
For time:
- 1 rnd Cindy
30 Power Clean
15 Lateral Burpees

- 2 rnd Cindy
20 Power Clean
15 Lateral Burpees

- 3 rnd Cindy
10 Power Clean
15 Lateral Burpees

- 4 rnd Cindy
5 Power Clean
15 Lateral Burpees

ARENA CKB

GIOVEDI' 09.05.2019

Mobility & Core
Plank Zav. 1' on 30" off (5 Rnd)

Strength (5 Rnd)
1 DB Front Squat + 2 Military Press Alt.

WOD (2 Rounds For Time) 
- 20 Box Jump
- 40 Lunges
- 80 Air Squat
- 20 HSPU
- 40 KB/DB Press one arm
- 80 DB Shoulders Fly
TC. 30'

Cash Out
5 Speed Run Climb

ARENA CKB

WOD 7 MAGGIO 2019

WARM UP (Team 2)
Sacco & Double Unders or Alt. Single Unders
1' on 1' off (6 Rnd)

WOD
30 rounds of:
1 Bar Muscle Ups / 3 M - 2 W Strict Pull Ups
2 DB Devil Press
3 Burpees Box Jump Overs
Target Score: 30 minutes

ARENA CKB

LUNEDI' 06.05.2019

Core & Mobility
Tabat Hollow & Arch
Tabata Plank up & down + Climber

Strength (5 Rnd)
5 Back Squat (Tempo 020 top position)
10 DB Bench Press (Tempo 002)

WOD 
Amrap 15'
- 6 Pistol Trx
- 8 Dip Ring
- 10 KB Globet Squat
- 12 Push Ups (m. HR) with Climber
- 50 Alt. Single Unders

ARENA CKB

WOD 03.05.2019

Core Mobility
Tabata Plank Box Clock & L-sit on bar
Tabata V-up & Arch

Strength 5x5
Front Squat & Chin Up (Zav)

WOD: 25’ As Many Reps As Possible
- 5 Push Jerk
- 10 Pull Ups (M. strict / W. any style)
- 20 Push Ups (M. HR)
- 40 MedBall Sit Ups
- 80 Squat
- 40 Burpees
- 20 American Swing (M. 24-20 / W. 12-16)
- 10 Jump Lunges
- 5 Strict TTB
(Tg. 2 rnd)

ARENA CKB

WOD 2 MAGGIO 2019

WARM UP
General & Specific

STRENGTH
Deadlift - Floor Press - Ring Row (Box deficit)
Every 3’ x 5 sets perform 8 reps

WOD
24’ AMRAP of:
5 Handstand Push Ups (any style)
10 Front Rack Plate Squat
20 Double Unders or 50 SU

TARGET SCORE: 10 rounds

ARENA CKB