PROTOCOLLO L. (Day 1)

Buy In (2 Rounds)
- 10 Leg Raises
- 1' Plank
- 90" Lateral Plank SX
- 90" Lateral Plank DX
- 10 SoftBall Back Extension

 - rest 1' -

Warm Up
5' SU

WOD
Amrap 30'
- 5  Multi Hip Band (abduzioni Glutei posizione eretta con banda elastica)
- 5  DBs Reverse Lunges
- 10  KB Sumo Deadlift
- 10 Back Squat

Cool Down 
5' Cardio: SU

PROTOCOLLO L. (Day 2)

Buy In (2 Rounds)
- 10 AB Mat Sit Ups
- 10 V-Ups
- 10 Rotazioni con Medball
- 10 K2E
- 10 BalanceBall MTC
 - rest 1' -

Warm Up
50 Russian Swing

WOD
Amrap 30'
6 KBOH Lunges
10 Box Ring Row
10 Renegade Row
10 EZ Barbell Arm Curl
10 Medball Clean
6 Prisoner Tall Kneeling To Standing

Cool Down
5' Sacco

PROTOCOLLO L. (Day 3)

Buy In
Tabata Core

WOD 
Amrap 30'

- 10 Shoulder Fly
- 10 DBs Snatch
- 10 Bench Press
- 10 Shoulders Front Raises
- 10" Dip Bar Hold

Cool Down 
5' SU

PROTOCOLLO L. (Day 4)

Buy In (2 Rounds)
Midline: 
- 10 MTC
- 1' Plank BalanceBall
- 1' Hanging Knee Raise
- 1' Sit Ups
- 10 SoftBall Back Extension

 - rest 1' -

Warm Up: General & Specific

WOD: Amrap 30'
- 15 Monster Walk Band
- 15 Burpees Box Step Ups
- 22-10-10-10-10 Tempo 2020 Barbell Glute Bridge
- 12 SB Deadlift

Cool Down: 5' Burpees

PROTOCOLLO L. (Day 5)

Buy In (2 Rounds)
- 10 Leg Raises
- 1' Plank Up & Down
- 1' Lateral Plank SX
- 1' Lateral Plank DX
- 10 Good Morning

 - rest 1' -

Warm Up: 5' SU

WOD: Amrap 30'
- 15 Slanci Posteriori gamba tesa con banda elastica
- 10 WallBall
- 5 SDHP
- 12 Front Squat

Cool Down: Emom 4'
- 5 Burpees

9* CROSSFIT PROGRAM FOR BEGINNER

Day 1
Weightlifting: 
Power snatch + hang snatch, build to max, 20 minute time limit

Conditioning: 
10-8-6-4-2 reps for time: Power clean 185#/Chest-to-Bar pullups

----------------------------------------------------------------------------------------------------------------------

Day 2
Strength:
Paused front squat 3RM, 20 minute time limit

Conditioning: 
AMRAP 12 minute: 4 muscle-ups/8 handstand pushups/12 toes-to-bar

-----------------------------------------------------------------------------------------------------------------------

Day 3
Weightlifting: 
Rack Jerk 80%x3x5 (80% of best C&J)

Conditioning:
For time: 75 kettlebell swings, 24kg/Run 1 mile/75 step-ups, 24kg, 24” box

KK Gennaio 2020

Day 1
Strength:
Back Squat 9x3

Conditioning:
4 rounds for time:
10 strict pullups
10" ring dips hold
20 step-ups

----------------------------------------------------------------------------------------------------------------------

Day 2
Weightlifting:
Power Clean + Push Press max triple, 20 minute time limit

Conditioning: 
Build to a top set of the complex: 5 touch-and-go power cleans/5 front squats/5 push press/5 back squats/5 behind-the-neck push press/5 touch-and-go power cleans

-----------------------------------------------------------------------------------------------------------------------

Day 3
Strength: 
Back Squat 75%x7x4

Conditioning: 
3 rounds for time: 20 dumbbell thrusters/75 double unders

7* WEEK PPOGRAM FOR BEGINNER

Day 1
Weightlifting:
Power clean to max, 20 minute time limit

Conditioning:
“Helen” 3 rounds for time: Run 400m/21 kettlebell swings, 24kg/12 pullups     

----------------------------------------------------------------------------------------------------------------------

Day 2
Strength:
Front Squat 1RM

Conditioning:
AMRAP 10 minutes” 10 box jumps, 24”/10 hand release pushups/10 walking lunges

----------------------------------------------------------------------------------------------------------------------

Day 3
Weightlifting:
Hang power snatch max double, 20 minute time limit

Conditioning:
3 rounds for total reps: 1:00 wall ball/1:00 toes-to-bar/1:00 row for calories/1:00 rest

6* WEEK CROSSFIT PROGRAM FOR BEGINNER

DAY 1

 - Foam roll - 

Warm up: 
Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side
Rocking: Rock your butt back towards heels, but don't let your back round. x10

Circuit 1: 2 rounds
15 X Bodyweight squats
15 X Pushups
15 X Rocking + Scapular Wallslide

Circuit 2: 2 rounds
Kettlebell swing 15 sets of 1 rep
15 X Plank x15s Tighten everything! Make fists, squeeze your arms, armpits, abs, butt, thighs.
15 X Hip flexor stretch

To cool down, repeat the warm up

-----------------------------------------------------------------------------------------------------------

DAY 2

- Foam roll - 

Warm up:
Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side
Rocking: Rock your butt back towards heels, but don't let your back round. x10

Workout:
Swing practice: 15 sets of 1 rep
5 minute walk/jog/bike (walk/bike briskly or jog slowly, or mix a bit of both)

To cool down, repeat the warm up.

------------------------------------------------------------------------------------------------------------

DAY 3

 - Foam roll - 

Warm up:
Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side
Rocking: Rock your butt back towards heels, but don't let your back round. x10

Workout:

Circuit 1: 3 rounds
10 X Bodyweight squat (try light kettlebell held at chest on last set)
10 X Pushups
10 X Rocking + Wallslides

Circuit 2: 3 rounds
KB swings (10 sets of 1 rep)
10 X Plank 10s
10 X Hip flexor stretch+stick windmill

To cool down, repeat the warm up.

CHIPPER WOMAN

Buy In (riscaldamento)
2 rounds
- 50 x Single Unders
- 21 x knees to chest
- 50 x Squat Jump
- 15 x V-Ups

WOD
For time
- 60x Burpees
- 35x Push-ups
- 60x Box Step Ups
- 35x AbMat Sit Ups
- 60x DB Overhead lunges (braccia alternate) @5KG
- 35x Deadlift @20Kg
- 60x Front Squats @20Kg

WOD 15.11.19

Buy In
2 rounds for time of:
30 wall-ball shots
30 Box Jump

WORKOUT
For Time:
- 50 Bench Press
- 50 Muscle Clean
- 50 DBs Front Shoulders
- 50 Push Ups
- 50 Pull Ups
- 50 AbMat Sit Ups

Cash Out
5’ AMRAP of:
9 KB Swing
9 Burpees
9 Globet Squat

WOD 14.11.19

Warm Up
50 Burpees

For Time
25 DB Lunges One Arm @20Kg
30 Ring Dip + Arm Curl EZ (15+15)
25 DB Thrusters One Arm @20Kg
25 Push Ups
25 Box Hops

- then no rest -

25 Box Hops
25 Push Ups
25 DB Thrusters One Arm @20Kg
30 Ring Dip + Arm Curl EZ (15+15)
25 DB Lunges One Arm @20Kg

Cash Out
30" On 30" Off (6 Rnd)
MTC
Ab Mat Sit ups
Plank

WOD 13.11.19

Warm Up: Tabata 
- Sacco Libero
- Push Ups
- Air Squat

Complete as many rounds as possible in 20 minutes of:
10 pull-ups
5 dumbbell deadlifts
8 push presses
10 Box Ring Row
5 DB Bench Press

Cash Out: Tabata
- Sit Ups
- K2C

WOD 12.11.19

cash In
10’ EMOM of:
odd - Alternating Arm DB Bent Renegade Row 8-12 total reps
even - DB Push Ups tempo 2020 - 8-10 reps

Workout
10-20-30 Reps
- Thrusters
- Inverted Pullups
- Sumo Deadlift HP

Cash Out 
EMOM 10’ alternating:
minute 1 - Power Clean & Push Press - 2-3
minute 2 - Strict K2E/ K2C - 4-6 reps

WOD 11.11.19

Cash In 
Amrap 10' 
10 DBs Arm Curl
10 Dip Bar

WOD 
6 Intervals 2’ ON, 2’ OFF of:
- 40 Double Under or 75 SU
- 12 DBs Inclined Bench Press + Bench Fly (6+6)
- 9 DBs Power Clean
- 6 DBs Push Press
+ in the remaining time max reps:
DB Snatch Alternating Arms / TTB (switch every interval)

Cash out
10' Amrap
10 Burpees
10 Wall Balls

WOD 2 AVANZATO

Upper Pull Workout
3-5 Weighted Strict Pull-Ups  - strict weighted gymnastics
rest 15 seconds

3 Strict Ring Muscle Ups - skilled gymnastics
rest 15 seconds

4 Burpee Bar Pull Ups - dynamic movement
rest 15 seconds

6-8 Single Arm DB row (heavy!) - isolation work

rest 3 minutes x 5 sets

BARBELL WOD

28' AMRAP
- 20 Deadlift @40Kg
- 50 DU
- 20 Push Press@40Kg
- 50 DU
- 20 Floor Press/Bench Press @40Kg
- 50 DU
- 20 Row Presa Inversa @40Kg

WOD 3 AVANZATO 

kettlebell exercises for a full body workout
3 Sets:
- 5 KB Sumo Deadlifts
- 5 KB Cleans
- 10 Alternating KB Push Press
- 30 meter Mix Rack Overhead Carry

WOD 1 AVANZATO 

3 Sets - Tough Effort:
- Row 500mt
- 12 Alternating KB Thrusters ì
- 6 Strict Chest to Bar Pull Ups
- 9 Strict Handstand Push Ups
- 45 Double Unders

Rest 3mins

WOD FIVE

Hip Speed Development:
- Overhead Emphasis -
A1. Band resisted 1-arm landmine push press
A2. DBall vertical chest throw

- Lower body emphasis - 
B1. Band resisted quarter squat jumps
B2. Accentuated DB eccentric loaded box jumps

Chest:
 - 16” Close Grip Bench Press 1RM
 - Seated Barbell BTN Press 1RM
 - Seated Dual DB Press @ 3010 6RM

Conditioning + Midline:
For Time
50 Cal Bike Erg
50 T2B
50 Cal Bike Erg
25 T2B

WORKOUT FOUR

Warm Up
4 Sets
- 12 Tall Kneeling KB Push Press 'in ginocchio' (alternating one arm at a time – 6/arm)
rest 30sec
- 10 Half Kneeling Twist
rest 30sec
- 30sec Ring Mountain Climbers
rest 90sec

Shoulders & Legs
A1) Dumbbell Single Arm Complex⁣
Single Arm Cross Body RDL⁣
Single Arm Cross Body Muscle Snatch⁣
Single Arm Overhead Reverse Lunge⁣
Single Arm DB Overhead Squat⁣
3-4 complex per arm; rest 45sec x 3⁣
@12,5-15-17,5kg DB⁣

A2) L-Sit Wipers⁣
30sec; rest 45sec x 3⁣

A3) Single Leg Band Resisted Glute Bridge⁣
10/leg (2sec hold at top); rest 90sec x 3⁣
B) Overhead Squat⁣
20X1; 2,2,2,2 rest as needed⁣
@45-50-53-55kg⁣

TABATA WORKOUT 

Il Tabata è un Workout intervallato ad alta intensità, molto indicato per chi vuole dimagrire bruciando grassi e migliorare la propria resistenza.

TABATA: Le regole del protocollo
Finisci gli 8 intervalli di 20 secondi di lavoro e 10 secondi di riposo prima di passare all'esercizio successivo. Una volta fatto questo, con tutti e 4 gli esercizi, avrai finito.

1) TABATA A CORPO LIBERO
1. Pull-up
2. Pushup
3. Sit-up
4. Squat

2) TABATA CON BILANCIERE
1. Squat
2. Bench
3. Deadlift
4. Push Press

3) TABATA AEROBICO
1. Rowing/Bike
2. Double-under
3. Glute-Ham
4. Sit-up

4) TABATA DI SPINTA
1. Power Clean
2. Military Press
3. Toes-to-bar
4. Overhead Squat

5) TABATA DI TRAZIONE
1. High Pull
2. Walking Lunge
3. Pull-ups
4. Sprint

GENERAL WORKOUT FBB

PARTE SUPERIORE (BODYBUILDING)
- Chest Press 2 Set x 6 Reps
- Croci con manubri 2 Set x 12 Reps
- Distensioni con manubri su panca 30° 2 set x 12 Reps
- Croci con manubri Panca Inclinata 2 set x 12 reps
- Pulley 2 set x 6 Reps
- Pullover con manubrio 2 set x 12 reps
- Lat machine avanti al petto 2 set x 12 reps
- Tirate al mento al cavo basso 2 set x 12 reps
- Curl Ez 2 set x 12 reps
- Push Down al cavo alto 2 set x 12 reps

PARTE INFERIORE (FUNCTIONAL TRAINING)
- Clean & Press 5 Set x 5 Reps
- Front Squat con bilanciere 5 Set x 5 Reps
- Squat Box Jump 5 set x 20 salti

PARTE SUPERIORE DEL CORPO (FUNCTIONAL TRAINING)
- Trazioni alla sbarra 50 reps
- Dip alle parallele 50 reps
- Rematore inverso alla sbarra o trx 100 Reps
- Push Ups 100 reps

PARTE INFERIORE DEL CORPO (BODYBUILDING)
Pressa a 90° con piastra - 5 set x 15-12-10-8-6 Reps
- Air Squat 2 set x 12 reps
- Leg Extension 3 set x 12 reps
- Stacco gambe tese 3 set x 12 reps
- Leg curl in piedi 2 set x 12 reps
- Calf in piedi 3 set x 15 reps

WORKOUT THREE

Cash In: 50 Hopes

WARMUP: 3 Sets
- 30sec Plank
- 10 Side Plank Rotations/side
- 10 Jefferson Curls

WOD 
A) Front Squat: 32X1*; 6,6,6; rest 2-3mins

B1) Suitcase RNT Split Squat 2121; 6-8/leg; rest 60sec x 3 sets

B2) Single Arm Farmers Walk 30m/ arm; rest 60sec x 3 sets

C1) Strict Ring Pull Up: 21X1; 4-6reps; rest 60sec x 3 sets

C2) Seated Dumbbell Press: 2112; 6-8reps; rest 60sec x 3 sets

D) 3 Sets - For Quality:
- 10 Dumbbell Suitcase Russian Step
- 10 Ring Face Pull

WORKOUT TWO

Cash In: 50 Hopes

WARMUP: 3 Sets
- 6-8 Half Kneeling Single Arm Press @2111 tempo
- 12 Banded Monster Walks (forward and backward)
- 20sec Star Side Plank/side

WOD
A1) Barbell Z Press: 8,7,6; rest 2mins

A2) Segmented Clean Deadlift: 5,5,5; rest 2mins

B1) Incline DB Bench Press Semi Supinated Grip; 31X1; 6-8reps; rest 60sec x 3 sets

B2) Strict Bar Dip: 21X1; 4-6reps; rest 60sec x 3 sets

C) EMOM x10 Min
Odd - 12 Russian Kettlebell Swings
Even - 3 Seated Box Jump (go for height - step down)

WORKOUT ONE 

Cash In: 50 Hopes

WARMUP: 3 Sets
- 30sec Ring Plank
- 30sec Glute Bridge Hold
- 30sec Wall Sit

WOD
A1) Kang Squat
4-6reps; rest 60sec x3

A2) Single Arm DB Deadlift
6/arm; rest 60sec x 3

B) Back Squat
5,5,5 rest 2mins

C1) Suitcase RNT Reverse Lunges: 20X1;
6-8/leg; rest 60sec x 3 sets

C2) Dual Dumbbell Prone
Row:  6-8reps; rest 60sec x 3 sets

C3) Dual Kettlebell Rack Carry
30m; rest 60sec x 3 sets