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

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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