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

MONDAY

Workout of the day

WOD
4 rounds
1′ DB Deadlifts
1′ mt on Machine
1′ rest
rest 3′
4 rounds
1′ Devil Presses
1′ Double Unders
1′ rest

Strength & Conditioning

STRENGTH
Lower body

METCON
15′ amrap
ladder of 7 Wall Balls
+ 150m Run after each set

TUESDAY

Workout of the day

STRENGTH
8-6-4-4
Shoulder Presses
+ 4/6 Strict Pull-Ups (weighted)

WOD
14′ amrap
7 Push Presses
14 Chest to Bar
21 Box Jumps

Strength & Conditioning

STRENGTH
Total body

METCON
4 rft
20 Dumbell Snatch alt
20 No Push Ups Burpess to plate
20/15 cals Row

WEDNESDAY

Workout of the day

WEIGHTLIFTING
Squat Clean
Work on a heavy couplet

WOD
Team of 2
5 Synchro rounds of Cindy
10 Squat Cleans @60 kg
10 Squat Cleans @70 kg
10 Squat Cleans @80 kg
5 Synchro rounds of Cindy

Strength & Conditioning

STRENGTH
Core

METCON
Team of 2
18′ amrap
60 cals Machine
40 Synchro Air Squats
60 Jumping Pull-Ups
40 Synchro Air Squats

THURSDAY

Workout of the day

WOD
Every 2′ x 10
21 cals Row + 15 American Swings
200 mt Run

CASH OUT
Buns and Guns
3 x 10 Dumbell Curl
3 x 15/20 Banded Glute Bridge

Strength & Conditioning

STRENGTH
Upper body

METCON
4 rounds
3’/1′
amrap
6 Hands Off Push Ups
12 Plate Ground to Overhead
18 Sit-Ups

FRIDAY

Workout of the day

WEIGHTLIFTING
6 sets
1 Hang Power Snatch
2 Overhead Squats
1 Hang Squat Snatch
rest 90″

WOD
3′ on 1′ off x 5
3 Power Snatches
6 Burpees over the Bar
12 Sit Ups

Strength & Conditioning

STRENGTH
Total body

METCON
12′ amrap
45″ work 15″ rest
Box Jump Overs
Renegade Row
Walking Lunges
Dumbell Down Ups

MONDAY

Workout of the day

STRENGTH
Every 90″ x 12′
from 0 to 6 – 3 Squat Cleans
from 6 to 12 – 2 Squat Cleans

WOD
For time
100 Hang Cleans
*every break perform:
12 Lunges, 15 Air Squats
Cap time 15′
rx 50/35
scale for weight and reps (75)

Strength & Conditioning

STRENGTH
Upper body and core

METCON
40″ on 20″ off
Box Jump
Russian Swing or Double KB Swing
Hands Off Push Up
D.U. or Single Under

TUESDAY

Workout of the day

WOD
1000 mt Run
50 Burpees
4 rounds
10 KB Snatch each arm
50 Double Unders
50 Burpees
1000 mt Run

CASH OUT
100 Hollow Rock

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 15′
150/100 mt Row or Run
9 Burpees Tuck Jump
15 Sit Ups
rest 30″

WEDNESDAY

Workout of the day

STRENGTH
Bench Press
8-6-4-4

WOD
3 rounds for time
40 mt farmer carry – go heavy –
35 Wall Ball shots
15 Chest to Bar
Cap Time 12′

CASH OUT
Run, Row or Bike for 5′

Strength & Conditioning

STRENGTH
Total body

METCON
15′ amrap
200 mt Run or Row
10 Ring Row feet on Box
20 Mountain Climbers
10 DB Push Presses
20 DB Deadlifts

THURSDAY

Workout of the day

WEIGHTLIFTING
3 x 6 Sots Presses
3 x 4 Snatch Balances

WOD
Power Snatches
3-6-9-12-15
Box Jump Overs
15-12-9-6-3

Strength & Conditioning

STRENGTH
Upper and lower body

METCON
500 mt Run
5 rounds
15 Wall Ball shots
15 KB Deadlifts
500 mt Run

FRIDAY

Workout of the day

WOD
From 0 to 7
Row 1 mile
amrap Bburpees over the Bar

from 7 to 10
rest

from 10 to 20
amrap
10 Synchro Deadlifts
15 Synchro Push Ups
30 Synchro Air Squats

from 20 to 23
rest

from 23 to 30
Row for cals while the partner handstands hold

Strength & Conditioning

STRENGTH
Core

METCON
5 rounds
1′ Dumbell Step overs
1′ cals Machine
1′ Burpees no Push Ups
1′ rest

MONDAY

Workout of the day

STRENGTH
Every 3′ x 5
3/6 Weighted Pull Ups
12 Double KB Rack Step Up alt

WOD
2′ on 1′ off x 8 rounds alternating
– 20 American Swings 32/24
amrap Chest to Bar*
* 5 Goblet Squats every break
– 20/15 cals Bike
amrap Burpees over the Wall

Strength & Conditioning

STRENGTH
Total body

METCON
3 rounds
90″ on 30″ off
cals on Machine
Plate g2o
Sit Up

TUESDAY

Workout of the day

WEIGHTLIFTING
Power Clean
Find 1 RM of the day

WOD
Holleyman
30 rounds for time
5 Wall Balls (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

Strength & Conditioning

STRENGTH
Total body

METCON
2 rounds
50 American Swings
30 cals Row
50 Walking Lunges
20 cals Row

WEDNESDAY

Workout of the day

METCON
T-2
In 30′
5 K Row
in the remaining time
Amrap*
15 Hands off Push Ups
20 mt Bear Hug Carry UB ahap
* one round each

Strength & Conditioning

STRENGTH
Total body

METCON
from 0 to 7′
for time
21-15-9
DB Thrusters
Burpees
200 mt Run
@ 7′
for time
21-15-9
DB Cleans
Box Jumps
200 mt Run

THURSDAY

Workout of the day

STRENGTH
Bottom Up Front Squat 4 x 3/5 reps

WOD
Amrap 12′
30 Double Unders
6 Front Squats 70/55
12 Toes to Bar
20 Sit Ups

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 15′
30″ on 30″ off
Bike
DB Push Press
Row
Renegade Row
1 Single Under

FRIDAY

Workout of the day

WEIGHTLIFTING
Every 90″ x 6 rounds
Snatch Pull + Hang Pull + Hang Power snatch

WOD
4 rounds for time
400 mt Run
15 Hang Power Snatches 42.5/30

Strength & Conditioning

STRENGTH
Total body

METCON
Amrap 7′
15 Wall Ball shots
9 Hands Off Burpees
20 Mountain Climbers
rest 3′
Amrap 7′
10 Wall Ball shots
7 Tuck Jump Burpees no Push Ups
20 Russian Twists

MONDAY

Workout of the day

SKILL
Handstand Push Ups
Kipping Handstand Push Ups

WOD
For time
21-15-9-6-3
Strict Handstand Push Ups
Front Squats
Burpees over the Bar

Strength & Conditioning

STRENGTH
Upper Body Pump

METCON
5 rounds
12 Dumbell Cleans
10 Front Squats
8 Burpees

TUESDAY

Workout of the day

WOD
T-2
500 mt Row each
125 Double Unders each
50 Toes to Bar, partner hangs
50 Deadlifts, partner holds Deadlift
125 Double Unders each
500 mt Row each

Strength & Conditioning

STRENGTH
Total body

METCON
For time
T-2
3 rounds
500 mt Run together
30 cals Bike
20 Synchro Sit Ups

WEDNESDAY

Workout of the day

WEIGHTLIFTING
Emom 8′
1 Low Hang Power Clean
2 Hang Squat Cleans t&g

WOD
Power Cleans
25-20-10-5
Wall Ball shots
50-40-20-10

Strength & Conditioning

STRENGTH
Lower body

METCON
For time
21-18-15-12-9-6
Wall Ball shots
Burpees to plate
cals Row

THURSDAY

Workout of the day

SKILL
Review: Kipping Pull Ups

WOD
3 rounds for time
800 mt Run
30 Burpees Box Jump Over
30 Pull Ups Chest to Bar

Strength & Conditioning

STRENGTH
Core

METCON
Amrap 15′

FRIDAY

Workout of the day

STRENGTH
3 x 6 Good Mornings
3 x 8 Glute Bridges

WOD
4 rounds for time
30 Russian Swings
20 cals Bike
10 Burpees to target

Strength & Conditioning

STRENGTH
Total body

METCON
For time
30-20-10-20-30
Plank Jacks
Burpees
Plate ground to overhead
Double Unders