MONDAY

Workout of the day

STRENGTH ENDURANCE
E2MOM x 5
3 Deadlifts
5 Burpees over the bar
* climb up every set

WOD
Strength endurance and grip
10 – 1
Deadlift 70/55
Toes to Bar

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 12′
50 Air Squats
35 American Swings
20/15 cals Row

TUESDAY

Workout of the day

STRENGTH
Power Snatch
1 set every 90″ x 8
climb up every 2 sets

WOD
3′ on 1′ off x 5
30 Double Unders
15 Power Snatches

Strength & Conditioning

STRENGTH
Upper body

METCON
Amrap 2′ on 2′ off x 5 – 20′ total
21/15 cals Row
amrap DB Hang Clean and Jerk, max 5 each side

WEDNESDAY

Workout of the day

WOD
T-2
Row 3 K
90 Single DB Step Overs
Row 2 K
60 Box Jump Overs
Row 1 K
30 Burpees Box Jump Overs

Strength & Conditioning

STRENGTH
Upperd body

METCON
4 rounds for time
200 mt Run with medball
20 Down Ups
30 Sit Ups

THURSDAY

Workout of the day

STRENGTH
Back Squat
3 x 3 very very very heavy

WOD
Wodapalooza wod 4
150 Wall Ball shots
75 Toes to bar

Strength & Conditioning

STRENGTH
Core

METCON
Amrap 30′
2′ on 1′ off
30 DB Snatches
30/21 cals Bike/Row
30 DB Box Step-ups @ 24/20
30 Jumping Pull Ups

FRIDAY

Workout of the day

STRENGTH
Power Clean
Every 90″ x 7
3 heavy reps touch and go

WOD
Amrap 12′
Ladder of 3
Power Cleans
Hand Stand Push Ups
*add weight after the 12 reps round

Strength & Conditioning

STRENGTH
Lower body

METCON
In 12′
100 Hug Plate Walking Lunges
emom 8 Push Ups
amrap
10 cals on machine
emom > 15 Mountain Climbers

MONDAY

Workout of the day

SKILL
Focus: warm up Toes to bar

WOD
AMRAP in 20 minutes
8 Toes to bars
10 Dumbell Hang Clean and Jerks (22.5/15)
12/14 cals Row

Strength & Conditioning

STRENGTH
Upper body

METCON
Amrap 20/25′
T-2
100 Russian Swings
80 Down Ups
60 Single DB Steps
40 Sit Ups
200 mt Run

TUESDAY

Workout of the day

STRENGTH
Deadlift
Every 3′
5 5 3 3 2 2 reps climbing

WOD
30 Deadlifts 100/70
15 Handstand Push Ups
20 Deadlifts
20 Handstand Push Ups
15 Deadlifts
30 Handstand Push Ups

Every 2′
3 Bar facing Burpees over the bar

Strength & Conditioning

STRENGTH
Total body

METCON
T-2
10 rounds – 5 each –
13/18 cals Row
30 Mountain Climbers
partner holds 2 KB in front rack position

WEDNESDAY

Workout of the day

STRENGTH
12′ to find 1 RM of the day

WOD
0 – 8
200 mt Run
50 Double Unders
15 Squat Cleans
200 mt Run
50 Double Unders
13 Squat Cleans
8 – 12
200 mt Run
50 Double Unders
11 Squat Cleans
12 – 16
200 mt Run
50 Double Unders
9 Squat Cleans

Strength & Conditioning

STRENGTH
Core

METCON
2 rounds
7′ amrap
9/7 cals Bike
12 Burpees no Push Up to Plate
15 Plate Ground to Overhead
2′ rest between rounds

THURSDAY

Workout of the day

WOD
Amrap 5 x 5 rounds, 2′ rest between rounds
35″ on 25″ off
– Bike
– Dumbell step over
– Shuttle Run
– Wall Ball
– 1 full minute No Push Ups Burpees to target
2′ rest

CASH OUT
8/10′ Run or Row @easy pace

Strength & Conditioning

STRENGTH
Total body

METCON
2 rounds for time
500 mt Run
55 Slam Balls
55 Sit Ups
55 Double Unders

FRIDAY

Workout of the day

STRENGTH
4 rounds not for time or 12′ volume accumulation
12 mt Left Arm Front Fack DB Lunges
6/8 Strict Chest to bar Pull Ups
12 mt Right Arm Front Rack Dumbell Lunges
6/8 Strict Pull Ups

WOD
Amrap 10′
10 Chest to bars
15 Burpees Box Jump Overs

Strength & Conditioning

STRENGTH
Total body

METCON
Amrap 15′
10 Hands off Push Ups
15 Wall Ball shots
200 mt Run

MONDAY

Workout of the day

STRENGTH
Every 2′ x 5
1 Power Clean
1 Hang Squat Clean
2 Front Squats

WOD
For time
30 Power Cleans 50/35
60 Wall Ball shots
50 Power Cleans 50/35
80 Wall Ball shots

Strength & Conditioning

STRENGTH
Total body

METCON
buy in 35 Down Ups
15 KB Sumo Deadlifts High Pull
50 Air Squats
15 KB Sumo Deadlifts High Pull
40 Air Squats
15 KB Sumo Deadlifts High Pull
30 Air Squats
15 KB Sumo Deadlifts High Pull
20 Air Squats
by out 35 Down Ups

TUESDAY

Workout of the day

WOD
0-10
Run 500 mt
Amrap
30/25 cals Row
30 American Swings 24/16
30 cals Row
20 Strict Handstand Push Ups
20 Dumbell Step Overs

10-13 rest

13-23
Run 500 mt
Amrap
30/25 American Swings 24/16
30 cals Row
20 Strict Handstand Push Ups
20 Dumbell Step Overs

23-26 rest

26-36
For time
Run 500 mt
30/25 cals Row
30 American Swings 24/16
20 Strict Handstand Push Ups
20 Dumbell Step Overs

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 15′
24 Lunges
24 Push Ups
24 Sit Ups
24 mt Bear Crawl
24 cals Row

WEDNESDAY

Workout of the day

STRENGTH
Back Squat
4 x 4/6
rest 90″

WOD
Amrap 15′
100 mt Farmer Carry
15 cals Bike
18 Chest to bar
21 Sit Ups

Strength & Conditioning

STRENGTH
Total body

METCON
5 rounds
– 1′ Box Jumps
– 1′ Sit Ups
– 1′ Double Unders
– rest

THURSDAY

Workout of the day

STRENGTH
3 x 3 Push Presses
1 set every 2′
4 x 2 Push Jerks
1 set every 2′

WOD
5 rounds for time
10 Shoulder to Overheads
10 Burpees over the Box

Strength & Conditioning

STRENGTH
Upper body

METCON
For time
21-18-15-9-15-18-21
American Swings
Cals Row
*alternating with a partner

FRIDAY

Workout of the day

WOD
5 rounds
1′ Man Maker Double Squat no Thruster
1′ cals on machine
1′ Dual KB Rack Wall Sits
1′ Toes to bar
1′ Double Unders
2′ rest

Strength & Conditioning

STRENGTH
Lower body

METCON
For time
200 mt Run
21 Burpees over the bar
200 mt Run
15 Burpees over the bar
200 mt Run
9 Burpees over the bar

MONDAY

Workout of the day

STRENGTH
Back Squat
E3MOM x 5
5 Back Squats Climbing
Amrap Strict Pull Ups C2B

WOD
For time
3 rounds for time
30 American Swings
20 Push Ups
20 Goblet Squats
10 Chest to bar

Strength & Conditioning

STRENGTH
Total body

METCON
3 rounds
15 Dual DB Deadlifts
15 Box Jumps
15 Ring Rows
15/10 cals Row

TUESDAY

Workout of the day

WEIGHTLIFTING
Find 1 Rm Power Clean
1 set every 2′ cap time 14′
rest 1′
Emom 5′
2 Power Cleans @75%

WOD
2′ on 1′ off x 4rounds
12 Deadlifts
9 Hang Power Cleans
6 Box Jump Overs
rx 70/50

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 12′
18 Wall Ball shots
15 Hands Off Push Ups
12/9 cals Bike

WEDNESDAY

Workout of the day

WOD
Run 1 mile
50-30-10 Wall Ball shots
20-10-5 mt Handstand Push Ups
Run 800 mt
5-10-20 mt Handstand Walk
20-30-40 Medball Walking Lunges
Run 400 mt
20-10-5 mt Handstand Push Ups
50-30-10 Wall Ball shots

Strength & Conditioning

STRENGTH
Total body

METCON
4 rounds
2′ amrap
10 KB Deadlifts
10 Push Ups
30 Single Unders
2′ Row
35″ hard 25″ easy
1′ rest

THURSDAY

Workout of the day

GYMNASTIC STRENGTH
Every 3′ x 5
20/30″ L Sit
6/8 Strict Toes to Bar
10/15 Hollow Rock

WOD
Amrap 15′
60 Double Unders
40 Toes to bar
30 Air Squats
20 Burpees over the parallette
10 Bar Muscle Ups

Strength & Conditioning

STRENGTH
Upper body

METCON
400 mt Run
21 DB Lunges
400 mt Run
15 DB Cleans
400 mt Run
21 DB Lunges
400 mt Run
15 DB Cleans

FRIDAY

Workout of the day

WOD
3 rounds
rest 3′ between rounds
Amrap 6′
20/15 cals
20 Power Snatches 40/25
15/10 cals
15 Power Snatches 50/35
10/ 7 cals
10 Power Snatches 60/42.5

Strength & Conditioning

STRENGTH
Lower body

METCON
Emom 20′
15 American Swings
35″ on machine
15 Down Ups
45″ on machine

MONDAY

Workout of the day

WOD
T- 2
3 rounds
Run 500 mt
50 Synchro Air Squats
30 Synchro Chest to bars
10 Synchro Burpees over the plate*
* facing, pass the plate without touching it

Strength & Conditioning

STRENGTH
Total body

METCON
5 rounds for time
15 American Swings
15 Wall Ball shots

TUESDAY

Workout of the day

STRENGTH
Mixed Grip Deadlift
every 2′ x 5 sets
– 5 / 4 / 3 / 2 / 1 reps
– 5 / 4 / 3 / 2 / 1 high jump after every set

WOD
Tabata this:
Deadlifts 70% of 1 heavy rep
Box Jumps
Power Cleans 42.5/30

Strength & Conditioning

STRENGTH
Total body

METCON
5 rounds 3′ on 1′ off
21 Sit Ups
15 Box Jumps
12 Hands off Push Ups

WEDNESDAY

Workout of the day

STRENGTH
4 rounds
6/4 Seated Barbell Presses
20″ Handstand Hold Wall Facing
rest 90″ between rounds

WOD
10-1
S2O
50 to 5*
Double Unders
* 5 Double Unders less every round

Strength & Conditioning

STRENGTH
Lower body

METCON
15′ amrap
35″ on 25″ rest
Row
Burpees to plate*
– bingo exercise

THURSDAY

Workout of the day

WOD
T.2
Wod 1
alternating with a partner
12′ amrap
12 TTB
9 American Swings
1′ Rope Climb
rest 3′
2 rounds – 16′ total time
1′ Row for mt
1′ Dual KB Rack Hold
1′ Bike for mt
1′ Dual KB/DB Suitcase Hold

Strength & Conditioning

STRENGTH
Upper body

METCON
3 rounds for time
Run 400 mt
50 Single Unders
30 Dumbell Snatches

FRIDAY

Workout of the day

STRENGTH
Every 2′ x 7 sets
1 Low Hang Snatch Pull
1 Hang Power Snatch
1 Power Snatch

WOD
3 rounds for time
21 Power Snatches 45/35
15 Wall Ball shots

Strength and Conditioning

STRENGTH
Lower body

METCON
10-20-30
Dual DB Front Squat
Dual db push press
Cal Row

MONDAY

Workout of the day

WOD
Emom 7′
1 Squat Clean
climb up to max of the day
rest 5′
Amrap 10′
1′ on / 1′ off
Squat Clean @ 70% of 1 rm of the day

CASH OUT
Run or Row 1000 mt @easy pace

Strength & Conditioning

STRENGTH
Total body

METCON
15′ amrap
40″ on 20″ off
– Row for cals
– Jump over the Box (hands on box)
– Hands Off Push Ups

TUESDAY

Workout of the day

WOD
Hero Wod

Strength & Conditioning

STRENGTH
Lower body

METCON
4 rounds
200 mt Run
20 Russian Swing
15 Burpees no Push Ups

WEDNESDAY

Workout of the day

STRENGTH
10-8-6-4
Bench Press
15
Dual DB Cruch Grip Floor Press after each round

WOD
For time
50 Suitcase Dumbell Step over the Box
emom 3 Renegade Rows*
*1 Dumbell Push Up + 2 Dumbell Rows

Strength & Conditioning

STRENGTH
Upper body

METCON
50-40-30-10
Sit Ups
Mountain Climbers
Double Unders
Air Squats

MONDAY

Workout of the day

STRENGTH
10′ Emom
9 Deadlifts @1.2 bodyweight
5/9 Strict Handstand Push Ups

WOD
Amrap 7′
10 Burpees over the Bar
10 Muscle Clean 35/25 kg

COOL DOWN
Lower Back and P.Chain stretch

Strength & Conditioning

STRENGTH
Total body

METCON
5 rounds for time
200 mt Run
15 cals Row
12 Burpees no Push Ups

TUESDAY

Workout of the day

SNATCH
Emom 5′
3 High Hang Power Snatches
Emom 5′
3 High Hang Squat Snatches
Emom 5′
3 Squat Snatches

WOD
4 rounds
1′ Squat Snatch 50/35
1′ Bike
2′ rest

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 12′
10 Sumo Deadlifts High Pull
10 Sit Ups
10 Box Jumps Over hands on box

WEDNESDAY

Workout of the day

WOD
50 Wall Ball shots
100 Double Unders
50 Wall Ball shots
100 Double Unders
rest 3′
2 rounds
50 Suitcase DB Walking Lunges
25 Chest to Bar
rest 2′
2 rounds
30/20 cals Row
20/15 cals Bike
200 mt Run
3 x 12
DB lat raiser

Strength & Conditioning

STRENGTH
Lower body

METCON
For time
Team of 2
Run 1000 mt
100 Hang Clean and Jerks
100 Air Squats
(run togheter, split the reps)

THURSDAY

Workout of the day

STRENGTH
5 rounds not for time
5 Bench Presses
10 KB Cleans

WOD
21-15-9-15-21
American Swings
Box Jumps Over

CASH OUT
50 V-Ups
50 Hollow Rocks
50 Crunches

Strength & Conditioning

STRENGTH
Strength endurance

METCON
Amrap 8′
Ladder of 3
Burpees to plate
6 Box Jumps

FRIDAY

Workout of the day

FOCUS
Clean and Jerk

WOD
Every 4′ x 5
400 mt Run
7 Clean and Jerks 80 kg

CASH OUT
3 x 12 Rope Pull Ups
3 x 6/8 Rope Knees to Chest

Strength & Conditioning

STRENGTH
Total body

METCON
4′ amrap
21 Russian Swings
21 Double Unders / 50 Single Unders
1′ rest
4′ amrap
15 Wall Ball shots
15 Sit-Ups
1′ rest
4′ amrap
9 American Swing
9 Push-Ups

MONDAY

Workout of the day

WOD
800 mt medball Run
rest 3′
5 rounds:
amrap Strict Pull Ups
10 single arm Hang Clean – 5 each
10 Dumbell Steps Over the Box
rest 3′
3 rounds:
25 Wall Ball shots
20 Burpees

Cap time: 28′
Score:
– Strict Pull Ups
– Total time

Strength & Conditioning

STRENGTH
Total body

METCON
Amrap 15′
12 cal Row
10 Dumbell Cleans
10 Burpees to plate / Slam Ball

TUESDAY

Workout of the day

WOD
Team of 2
15′ to find 3 RM of Sumo Deadlift
Directly into:
15′ Amrap
5 Sumo Deadlifts High Pull
10 Toes to bar
20 Double Unders
I go you go style

Score:
– Total weight
– Reps

Strength & Conditioning

STRENGTH
Core and lower body

METCON
5 rounds for time
21 Air Squats
15 American Swings
9 Leg Raiser or V-Ups

WEDNESDAY

Workout of the day

WEIGHTLIFTING
Build 2 heavy Squat Cleans from blocks
12′ cap time

WOD
Emom 15′ or to death
3 Power Cleans
6 Push Ups
9 Air Squats

0 – 4 @60/40
4 – 8 @70/50
8 – 12 @80/60
12 – 15 amrap

Strength & Conditioning

STRENGTH
Total body

METCON
5 rounds
1′ Row
1′ Sit Ups
1′ Box Jumps Over
1′ Weighted Plank

THURSDAY

Workout of the day

WOD
Surprise!

Strength & Conditioning

STRENGTH
Lower body

METCON
7′ amrap
5 Strict Pull-Ups
10 Jumping Lunges
25 D.U. / 50 Single Unders
2′ rest
7′ amrap
15 Wall Ball shots
25 D.U. / 50 S.U.

FRIDAY

Workout of the day

STRENGTH
Emom 12′
1.-4. 3 Thrusters
5.-8. 2 Thrusters
9.-12. 1 Thruster

WOD
For time
5 rounds
15 American Swing
10 Thrusters

Strength & Conditioning

STRENGTH
Total body

METCON
3 rounds
200 mt Run
10 DB Push Press each side
200 mt Run
10 DB Step on Box

MONDAY

Workout of the day

STRENGTH
Emom 8′
1 Power Snatch
1 Hang Squat Snatch

WOD
Randy
– emom 15′ Double Unders @top of every minute

CASH OUT
Curl + Press + Lat
3 x 12

Strength & Conditioning

STRENGTH
Upper and lower body

METCON
Team of 2
100-80-60-40
Cals Row / Air Squats

TUESDAY

Workout of the day

SKILL
Kipping / Butterfly

WOD
T-2
25′
3000m Row
+ amrap
30 Burpees
60 Pull Ups
90 Front Rack Walking Lunges / Walking Lunges

CASH OUT
3 x 5 each leg Single Leg Double KB Deadlift

Strength & Conditioning

STRENGTH
Core and Gymnastic session

METCON
2 rounds
Tabata
– Bike
1′ rest
– Burpees
1′ rest
– American Swing

WEDNESDAY

Workout of the day

STRENGTH
Strict Press
6 reps every 2′ x 4
rest 2′
3 Push Presses every 1′ x 6

WOD
12′ amrap
9 Shoulder to Overhead
15 Deadlifts (70/50)
50 Air Squats

Strength & Conditioning

STRENGTH
Total body

METCON
Amrap 12′
10 DB Hang Clean and Jerks each side
20 Sit Ups
30 Medball Deadlifts

THURSDAY

Workout of the day

STRENGTH
Every 2′ x 6
1 Clean Pull
1 Power Clean
1 Hang Squat Clean

WOD
3 rounds
400 mt Run
12 Hang Power Cleans 70/50
21 Box Jumps

Strength & Conditioning

STRENGTH
Upper body

METCON
Amrap 15′
35″ work / 25″ rest
Up to the coach… surprise!

FRIDAY

Workout of the day

WOD
Emom 10′
– 10 DB Step over Bike for mt
rest 2′
Emom 10′
– 10 Bench Press or Floor Press amrap cal Row
rest 2′

CASH OUT
3 rounds
40″ on 20″ rest
Wall Sit DB Curl
Flutter Kicks
Heels Touch
rest

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 18′
1 round each
15 Wall Ball shots
150 mt Run/Row

MONDAY

Workout of the day

STRENGTH
Every 2′ x 12′
3 reps of Back Squat climbing, finish with 3 heavy but not max reps
start @70%

WOD
Amrap 12′
Ladder of 3
Back Squat @60/42,5*
Chest to Bar
*from ground

CASH OUT
50 Banded Pull Downs

Strength & Conditioning

STRENGTH
Total body

METCON
15′ amrap
30 Double Unders
15 American Swings
15 Box Jump Over hands on box
15 cals Row

TUESDAY

Workout of the day

FOCUS
Shoulder to Overhead
Cycling

WOD
2′ on 2′ off x 20′
21 cals + amrap Ground to Overhead 60/40 kg

Strength & Conditioning

STRENGTH
Total body

METCON
4 rounds:
1 minute Plate Step over the Box
1 minute Sit Up or Slam Ball
1 minute DB Thrusters
1 minute cal Bike
Rest 2 minutes between rounds

WEDNESDAY

Workout of the day

SKILL
Review: Handstand Walk

WOD
Amrap 25′
T-2
30 cals Bike
90 Double KB Swings
30 cals Bike
70 Double KB Squats
30 cal Bike
50 Toes to bar
30 cals Bike
15 mt Handstand Walk or 30 mt Bear Crawl*
*each

Strength & Conditioning

METCON
3 rounds
3′ amrap:
20 Dumbell Snatches
40 Mountain Climbers
1′ rest
1′ amrap:
Burpees Over
1′ rest
3′ for time:
500/600 mt Row
1′ rest

CASH OUT
Core

THURSDAY

Workout of the day

STRENGTH
Core conditioning
12′ for quality
35″ cals on Bike
40 mt farmer carry, go heavy!
3 Wall Climbs
1 Rope Climb

WOD
for time
30 Handstand Push Ups
90 Wall Balls
150 Double Unders

CASH OUT
3/4 rounds
10 V-Ups
10 Tuck Sit-Ups

Strength & Conditioning

STRENGTH
Lower body

METCON
4 rounds
200 mt Run
20 DB Deadlifts
15 Push Ups
10 Box Jumps

FRIDAY

Workout of the day
Con che cuore si mette un Hero Wod a fine settimana? Beh, vi diamo un compagno di giochi per non sentirvi soli. Oggi Loredo… Synchro!

WOD
Synchro Loredo

Strength & Conditioning

CASH OUT
Total body

METCON
T-2
20′ Amrap
Barbara
*athletes split the reps