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

LUNEDI' 03.06.2019

TEAM WOD of 2:
15’ AMRAP - I go, You go every round: 
5 Burpees over the bar
7 C&J
9 Knee to Elbows

- 3’ rest

15’ AMRAP - I go, You go every round:
10 Handstand Push Ups or 5 Wall Climbs
10 DB/KB Deadlift

ARENA CKB